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GUIDE 5
_________________________________
PHYSICAL READINESS TEST
(PRT)
______APPROVED____
THOMAS P. YAVORSKI
N171 BRANCH HEAD
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Table of Contents
Section 1: PRT Guidelines Page
1. Purpose………………………………….………………….………………………… 3
2. PRT Components.……………………………………….…………….……………. 3
3. Testing Sequence………………………………………….……………..…………. 3
4. PRT Scoring………………………………………………………………..………… 4
5. Overall PRT Score………………………………………………………….……….. 4
Section 2: Safety Concerns
1. Prior to Conducting PRT……………………..………………………………..……. 5
2. Conditioning and Test Site Safety…………………………………………………. 5
3. Increased Elevations………………………………………………………………… 6
4. Pre-physical Activity Questions……………………………………………………. 6
5. Warm-up……………………………………………………………………………… 7
6. Clothing……………………………………………………………………………..… 8
7. Hydration……………………………………………………………………………... 8
8. Cool-Down…………………………………………………………………….……… 8
9. Injury Reporting………………………………………………………………..…….. 8
Section 3: PRT Modalities and Procedures
1. Push-ups……………………………………………………………………………… 9
2. Forearm Plank ……………….………………………………………………………. 10
3. 1.5 mile Run and/or Walk….………………………………………………………… 12
4. Alternative Cardio…………………………………………………………………….. 12
5. Alternate Cardio Testing Procedures………………………………………………. 13
a. 200-meter Row ………………………………………………………………….. 14
b. Treadmill …………………………………………………………………………..15
c. 500-yard or 450-meter Swim …………………………………………………... 16
d. Stationary Bike (Non-Life Fitness Inc./Integrity Series Upright Bike)………. 16
e. Stationary Bike (Life Fitness Inc./Integrity Series Upright Bike) ……………..17
6. Grading the PRT…………….………………………………………………………...18
Section 4: Tables
1. PRT Standards for Altitudes Less Than 5000ft……………….……...…..………. 19
2. PRT Standards for Altitudes Greater Than 5000ft………………………………... 31
Appendix
A. Standardized PRT Warm-Up ………………………………………………………..43
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Section 1: PRT Guidelines
1. Purpose. The PRT provides Commanding Officers/Officers in Charge (COs/OICs) a
means to assess the general fitness of their Sailors and complies with DoDI 1308.03, DoD
Physical Fitness/Body Composition Program Procedures policy to develop and administer
a physical fitness test that promotes combat readiness by ensuring necessary physical
capabilities, minimizes injuries, and meets operational mission requirements.
2. PRT Components. The PRT components consist of a series of physical modalities that
assess cardiorespiratory fitness and muscular endurance.
a. Cardiorespiratory fitness. Cardiorespiratory fitness, or aerobic capacity, is
the ability of the heart and lungs to deliver oxygen to working muscles. It is associated
with the ability to carry out strenuous work for long durations without undue fatigue. The
1.5 mile run/walk test is an indicator of cardiorespiratory endurance. The alternate cardio
options - stationary bike, treadmill, Concept 2 rower, and swim tests - are also indicators,
but inclusion of these events in the command PRT are at the COs discretion.
b. Muscular endurance. Muscular endurance is the ability to sustain muscle
contractions over a period of time without undue fatigue. The push-ups and forearm plank
events are indicators of muscular endurance. Although there is no single endurance test
that measures the endurance of all muscles, the forearm plank serves as a measure of
abdominal muscle endurance while the push-up measures upper body muscular
endurance. In addition, the forearm plank, when performed properly, can develop core
strength and endurance, which are important factors in preventing low-back injuries.
3. Testing Sequence. Testing of each required PRT modality must be completed on the
same day, with at least five minutes but no more than 15 minutes between each modality
test and in the following sequence:
a. Push-ups, forearm plank, then cardiorespiratory (or alternate cardio) modality.
b. Due to the limited number of alternate cardio equipment available or the maximum
amount of swimmers allowed in a pool, extra coordination may be required to ensure
Sailors do not exceed the maximum time of 15 minutes between the forearm plank and
alternate-cardio modality test.
c. Example of Sequencing and Command Fitness Leader (CFL) Ratios. The following
is an example of a command with 200 Sailors, which requires a minimum of eight trained
designated in writing CFL/Assistant CFLs (ACFLs) (1-ACFL per 25 members). With eight
ACFLs, four PFA sessions can be administered simultaneously. The key elements are 1-
Official (ACFL) Timekeeper, 1-Official Observer (ACFL), 8-Participants (Group A), and 8-
Partners (Group B). Upon completion of each PRT modality, Groups A and B are to
switch from participant to partner before participating in the next modality. Four PFA
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sessions, which consist of 64 participants and partners (Groups A, B, C and D), can be
successfully completed at one time. Based on this equation, the command could
complete four rounds of PFA sessions for 200 Sailors.
POSITION
GROUP A
GROUP B
GROUP C
GROUP D
Official TimeKeeper
CFL
ACFL
ACFL
ACFL
Official Observer
ACFL
ACFL
ACFL
ACFL
Participants
Sailors = 8
Sailors = 8
Sailors = 8
Sailors = 8
Partners
Sailors = 8
Sailors = 8
Sailors = 8
Sailors = 8
Round 1
16
16
16
16
Round 2
16
16
16
16
Round 3
16
16
16
16
Round 4
8
200 Sailors Tested
56
48
48
48
4. PRT Scoring. The PRT is broken down to five scoring categories, within the
outstanding, excellent, and good categories there are high, medium, and low levels.
Satisfactory has high and medium. Probationary is the lowest passing category and has
no additional level. The following explains the categories:
a. OUTSTANDING: Performance above or equal to top 10th percentile.
b. EXCELLENT: Performance in top 25th percentile, but less than OUTSTANDING.
c. GOOD: Performance better than or equal to lowest 25th
percentile, but less than
EXCELLENT.
d. SATISFACTORY/PROBATIONARY: Performance in bottom 25th percentile, but
above lowest 10th percentile.
e. FAILURE: Performance in lowest 10th percentile.
f. PARTIAL PASS: Scoring used by PRIMS-2 to indicate that the Sailor passed
the PRT but was waived from one or more PRT events.
g. BCA PASS: Scoring used by PRIMS-2 to indicate that the Sailor passed the BCA
but was authorized a non-participation status for the PRT.
5. Overall PRT Score. The overall PRT score is a category-level performance
corresponding to the average of points accumulated from the PRT modality test results.
PRT results are deemed official once recoreded on NAVPERS 6110/11 and entered in the
Physical Readiness Information Management System TWO (PRIMS-2).
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Section 2: Safety Concerns
1. Prior to Conducting PRT. CFL/ACFLs are to complete an Operational Risk
Management (ORM) analysis at least 24 hours prior to the PRT. Ensure a “change
analysis” is conducted anytime there is a significant change in any portion of the PRT.
Guidelines on conducting a successful ORM analysis may be found in OPNAVINST
3500.39B, Operational Risk Management, and the COMNAVSAFECEN website.
Additionally, all Sailors will eliminate all known risks to the maximum extent possible.
Controls shall be put in place to reduce, to an acceptable level, any remaining risks. It is
recommended that the ORM process be documented and the appropriate level of
authority within the chain of command be given the opportunity to make risk decisions.
2. Conditioning and Test Site Safety. There is a natural risk of injury for all personnel
participating in physical activity, even those related to improving health. The environment
and the characteristics of the participants also contribute to the overall injury risk. Sailors
must be informed of these risks and informed of how to minimize the possibility of injury.
To reduce the potential for injury, commands are responsible to ensure a Sailor’s level of
physical fitness, including acclimatization to environment, is appropriate for the physical
demands required of Physical Training, PRT, and other physical activities.
a. Acclimatization. COs have the authority to set acclimation periods, with
consultation from medical personnel (i.e., Authorized Medical Department Representative
– AMDR; See Guide 1 for details).
b. Support Personnel. The CFL/ACFLs will ensure at least one Cardiopulmonary
Resuscitation (CPR) certified monitor, in addition to CFL/ACFLs conducting the test, is
present for every 25 members participating in a PRT, with a minimum of two CPR
monitors for every test. CPR monitors cannot be test participants and do not have to be
members of the medical staff.
c. Medical Emergency Assistance. A safety plan must be in place for summoning
emergency assistance. At a minimum, the plan must include telephone numbers and
procedures for summoning aid, as well as clear directions for emergency response
personnel to avoid confusion and ensure prompt arrival. Include guidance for contacting
base security personnel to assist with rapid access of emergency personnel to test site.
d. Emergency Drill. The safety plan will include an emergency drill which will be
conducted prior to the PRT by the CFL with ACFLs, support personnel, and PRT
monitors. The emergency drill will assess skills and review emergency procedures.
The drill will include various scenarios and will be practiced until the desired results are
obtained.
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e. Test Site Selection and/or Certification. The CFL will select the most level 1.5-
mile course available. The course will be free of steep inclines and declines, surface
irregularities, and sharp turns. Verify or measure course distance with measuring wheel
(usually available from recreation services). A bike odometer may only be used if a
measuring wheel is not available. Do not use automobile or motorcycle odometers or
Global Positioning System (GPS) devices.
f. Cardiopulmonary Resuscitation (CPR)-certified personnel locations. The
CFL/ACFLs must ensure CPR-certified personnel are in place at appropriate intervals
so the entire course is in view of monitors. The test site must be accessible to
emergency vehicles and provide for telephone access for notification of emergency
services if needed. Cellular phones, walkie-talkies, and other two-way communication
devices are acceptable. When conducting the Swim PRT modality, at least one certified
lifeguard must be present.
g. Weather Safety Concerns. The PRT is not to be conducted under harsh
environmental conditions. Specifically, the PRT should not be conducted outdoors
when wind chill is 20 degrees Fahrenheit or lower, or when hot weather “black flag”
conditions exist (wet bulb globe temperature [WBGT] of 90 degrees Fahrenheit or
higher).
3. Increased Elevation. Increased elevation is defined as greater than or equal to 5,000
feet above sea level. Elevation adjustment in the PRT scoring standards reflects
research based on an acclimation period of 30 days. The following guidance is
provided:
a. Sailors permanently assigned or on TEMADD to locations at increased elevation
will participate in a physical readiness program, including official PFAs.
b. PRTs will be conducted at nearest suitable site with lower or equal elevation.
PRT procedures will not be modified due to increased elevation. Commands will
institute all appropriate safety measures to minimize risk of injury to Sailors exercising at
increased elevation.
c. See Table 4-2 of this guide for the approved increased elevation PRT scoring
standards.
4. Pre-Physical Activity Questions (PPAQ). Sailors recovering from a recent illness or
reporting a change in health or risk factors (specifically, a tightness or discomfort in the
chest, arms, or neck associated with activity or exercise) are not to participate in PT or the
PRT. Sailors reporting a change in risk factors must be referred to medical for an
evaluation and medical clearance. The CFL/ACFLs will direct Sailors to withdraw from PT
if these symptoms occur and contact emergency services immediately.
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a. Prior to the PRT or any organized group PT, CFL/ACFLs must ask the following
PPAQ:
(1) Do you have a current PHA? If no, you are prohibited from participation
today.
(2) Do you have chest pain (with or without exertion), bone or joint pain, high
blood pressure or high cholesterol? If yes, have you been cleared by your medical
provider to participate in PT?
(3) Do you have Sickle Cell Trait (SCT)? If yes, have you been cleared by your
medical provider to participate in PT? If not, you are prohibited from participation
today.
(4) Have you had a change in your medical status since the last time you
were asked these questions? If yes, have you been cleared by your medical
provider to participate in PT? If not, you are prohibited from participation today.
(5) Are you ill today or know of any medical condition that may prevent you
from participating in physical activity today? If yes, have you been cleared by your
medical provider to participate in PT? If not, you are prohibited from participation
today.
(6) (For PRT Only): Did you complete the PARFQ (NAVPERS 6110/3)? If yes,
have you been medically cleared to participate in the PRT today? If not, you are
prohibited from participation in the PRT today.
b. Sailors with any negative responses to the questions listed above must be
evaluated by an AMDR/Health Care Provider (HCP) before participating in physical
activity.
c. During the PRT, CFL/ACFLs are also responsible for directing any member who
experiences chest pain, shortness of breath, arm and/or neck pain to withdraw from the
test and call or escort the member to medical.
5. Warm-Up. The CFL/ACFLs must lead participants in a five to ten minute dynamic
warm-up exercise session or conduct the standardized PRT warm-up (see Appendix A) at
the start of the PRT events. See the Command Physical Training/Fitness Enhancement
Program (FEP) Guide 9 for dynamic warm-up exercises and CFL course material for the
standardized PRT warm-up. The warm-up session is not designed to tire Sailors.
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6. Clothing. Ensure all members are dressed appropriately and wearing proper footwear.
All members are required to wear the Basic Navy PTU or the Optional PTU (i.e., “forged
by the sea”) as prescribed in Navy Uniform Regulations (NAVPERS 15665I), during the
PRT. The Navy Fitness Suit is now a mandatory Seabag item and when worn, must be
worn over the Basic Navy PTU or Optional PTU.
7. Hydration. Adequate fluid intake is vital to safe participation in the PRT and physical
exercise. Ensure drinking water is readily available at the test site. Sailors are
encouraged to, and members with SCT must, drink water before, during, and after the
PRT and physical activity, especially in hot weather.
8. Cool-down. At end of the PRT, Sailors are required to participate in a cool down period
to allow their heart rate to decline gradually. Cool down should last at least ten minutes.
Without cool-down, Sailors may become dizzy or light-headed.
9. Injury Reporting. The CFL is responsible for reporting any injuries incurred during
organized group PT or the PRT to the Command Safety Officer. The Safety Officer will
report the injury to Commander, Naval Safety Center (COMNAVSAFECEN). If a death
occurs during or within one hour upon completion of the PRT or organized group PT,
COMNAVSAFECEN must be notified within 24 hours.
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Section 3: PRT Modalities and Procedures
1. Push-Ups. The push-up modality must be performed on a flat, level surface.
Blankets, mats, or other suitable padding may be used. However, the Sailor must be
entirely on or off the padding (i.e., Sailor’s upper body cannot be on the padding with
feet off). Sailors are required to wear shoes.
a. Push-ups procedure:
(1) Sailor will begin in leaning rest position on the deck so that body forms a straight
line through the head, shoulders, back, buttocks, and legs. Weight is supported only with
the toes and palms of the hands. Feet shall not be in contact with the bulkhead or other
vertical support surface.
(2) Arms are to be straight with palms flat on the deck, directly under the shoulders
or slightly wider than shoulder width.
(3) Sailor shall lower entire body until arms bend to at least 90 degrees while
keeping head, shoulders, back, buttocks, and legs aligned and parallel to the deck.
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(4) Sailor pushes entire body upward and returns to starting position, ensuring arms
are fully extended, without locking elbows.
(5) Sailor may rest only in the up position maintaining a straight line with head,
shoulders, back, buttocks and legs.
(6) CFL/ACFL will announce the start as well as 15-second intervals until the 2
minutes have elapsed.
b. Push-ups are repeated as many times as possible with correct form in 2 minutes.
CFL/ACFLs must monitor Sailors for correct form and count only the number of properly
performed push-ups. Push-ups performed incorrectly will not be counted.
c. Push-ups event is ended when the Sailor:
(1) Touches deck with any part of body except hands and feet.
(2) Raises one hand or foot off the deck.
(3) Fails to maintain proper body alignment (i.e., head, shoulders, back, buttocks,
and legs in a straight line with head and heels).
2. Forearm Plank. To properly execute the forearm plank modality of the PRT, there will
be no more than eight (8) participants and eight (8) partners per one (1) official
timekeeper (CFL/ACFL) and one official observer (ACFL) (and required CPR personnel).
For Recruit and Officer Training Commands, the training commands have the authority to
determine the correct monitor to recruit/candidate ratio, which must effectively ensure the
integrity of the event, given the number of recruits/candidates participating and the drill
instructor staff available.
a. Forearm plank procedures:
(1) The forearm plank will be performed on a flat, level surface. Blankets, mats, or
other suitable padding may be used. The Sailor must be entirely on or off the padding,
(i.e., upper body of the Sailor cannot be on the padding with feet off). The event will
consist of maintaining a proper forearm plank position for the maximum time allowed.
(2) The Official Timekeeper (CFL/ACFL) will record time with a stopwatch to the
nearest second and will give the prepatory command “EVERYBODY UP”, which will
prompt participants to assume the forearm plank position. Immediately afterward, the
execution command “START” will be given, which prompts the official timekeeper to start
the stopwatch. Once the time has begun, the official timekeeper will also announce 15-
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second intervals until the last participant is finished. Note: Cellphone stopwatches are
prohibited.
(3) Sailor will begin face down on the deck with elbows bent, forearms flat on deck,
with the body in a straight line through the head, shoulders, back, buttocks and legs.
(4) Elbows must be aligned directly below the shoulders at a 90-degree angle
between the forearm and upper arm. Forearms may be parallel or angled inward, but the
hands cannot be clasped together. Hands will either be in fists with the pinky side of the
hand touching the deck or lying flat with palms touching the deck. Sailors may switch
between the two hand positions, but hands and forearms cannot be lifted from the deck.
(5) Feet should be placed hip-width apart. Hips must be lifted off the deck with only
the forearms, hands, and toes on the deck.
(6) Knees are straight, pelvis in a neutral position, and back flat. The back,
buttocks, and legs must be straight from head to heels and must remain so throughout the
test.
(7) The head and neck should be kept neutral (face looking straight down at the
deck) throughout the duration of the test so the body remains straight from the head to the
heels.
(8) Toes, forearms, and fists or palms must remain in contact with the deck at all
times and clasping of hands is not permitted. No part of the body of the Sailor may
contact a vertical support surface.
(9) Involuntary muscle spasms (e.g., shaking, trembling, or quivering) resulting
from maximum exertion during the exercise are anticipated and permitted as long as the
proper forearm plank position is maintained.
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c. Forearm plank ends when:
(1) Maximum time for the forearm plank has elapsed or until the last participant
stops prior to the maximum time allowed.
(2) Any part of the body other than hands (fists/palms), forearms, or feet touch the
deck.
(3) Sailor lowers head to hands.
(4) Sailor lifts hands, forearms, or feet off the deck.
(5) Sailor does not maintain 90 degrees at the elbow (i.e., Sailor shifts weight
forward or back on forearms/toes decreasing or increasing the 90-degree bend).
(6) Sailor receives more than two corrections on form. On the third correction, the
CFL/ACFL will stop the Sailor and record the time. This will be the official forearm plank
time (score) of the Sailor.
3. 1.5-mile Run and/or Walk. This cardio modality test consists of running or walking 1.5
miles as quickly as possible. Any combination of running or walking is allowed to
complete the test.
a. Run/Walk Procedures:
(1) Conduct on a flat and solid surface track or outdoor course.
(2) Sailor will stand at start line.
(3) Timer will signal start and call out time intervals until completion of test.
(4) Time is recorded with stopwatch to nearest second.
b. 1.5 Mile Run and/or Walk Event is ended when:
(1) Sailor completes the 1.5 mile. CFL will record the time. The Sailor must remain
in the area of the designated course to participate in the post PFA cool-down.
(2) Sailor takes a short cut or does not complete the entire 1.5 mile course. If not
complete (other than for injury), the cardio portion of the PRT will be scored a 59:59 in
PRIMS, resulting in a failed test.
4. Alternative Cardio. Although the 1.5 mile run/walk is the primary modality for testing
cardiorespiratory fitness, CO/OICs have the authority to allow (or not allow) Sailors to
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conduct cardiorespiratory testing on approved alternate cardio options (e.g. Concept-2
rower, stationary bike, treadmill, or swim). Testing conducted on other models is strictly
prohibited.
a. CO/OICs are strongly encouraged to include whether or not alternate cardio options
are authorized in the 10 week PFA notification.
b. CFL/ACFLs must verify the safety/start/stop and testing procedures work accurately
on each machine prior to the test day.
c. CFL/ACFLs must ask the Sailor if they have practiced on that alternate cardio
specific machine or model. If Sailor has not practiced prior to day of test, the CFL/ACFL
will not administer the alternate cardio and reschedule the Sailor to participate in the entire
PRT another day.
5. Alternate Cardio Testing Procedures. CFL/ACFLs must have authorization from the
CO/OIC for the current PFA cycle for alternate cardio options.
a. 2000-meter Row. Sailors who intend to test on the rower for the PRT are required
to train and familiarize themselves on the approved Concept-2 rower (RowErg is the new
name). The following guidance is provided to assist CFL/ACFLs in successfully
conducting the PRT for the 2000-meter row on approved Concept-2 rowers (Models D
and E only with Performance Monitor 3, 4, or 5):
(1) Instruct Sailor to set damper setting on the flywheel of their choosing. Sailor will
not be able to adjust the damper setting during the test.
(2) Instruct Sailor to sit on rower machine then adjust the
footplate placements and secure feet using adjustable straps.
The foot straps should be secured at the widest portion of the
foot to permit freedom of movement of the heel during rowing.
(3) Sailor should grasp the handle with both hands placed
along the outer edge of the handle. Once the Sailor begins
pulling on the handle, they should remain in constant and
continuous motion (to prevent inadvertent monitor cut-off, which
would result in a test graded as a failure) until the 2000-meter
test is complete.
(4) CFL/ACFLs will program the rowing machine performance monitor with the
following items:
(a) From the main menu of the performance monitor, press the “Select
Workout” button.
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(b) Press the "Standard List" button and then select “2000 m”.
(c) Press “Change Display” until the top line shows “2000m|0 s/m”, the third
line will show the overall elapsed time (00:00) and the bottom line will show the projected
finish time.
(5) The event begins when the CFL/ACFL gives
the command “START”. Time starts automatically on
the rowing performance monitor display when the Sailor
starts rowing. The rowing distance display counts down
from “2000 m” to “0 m”.
(6) Once Sailor reaches “0 m”, the CFL/ACFL
announces and records elapsed time from performance
monitor, rounding the time to the nearest whole second
(0.4 and lower, round down; 0.5 and higher, round up).
(7) The Sailor begins the test by pressing with
their legs and moving entire body back away from the
performance monitor.
(8) The rower event ends when the Sailor:
(a) Completes 2000-meters.
(b) Stops rowing for a period long enough that the monitor turns off.
(9) If Sailor does not complete the rower portion of the PRT, other than for injury,
the time will be recorded as 59:59 and scored as “FAILED”.
b. Treadmill. The treadmill must have a motor-driven running surface belt with an
emergency stop button, adjustable speed displayed in miles per hour, inclination
adjustment, and odometer that accurately measures distance traveled in miles.
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(1) The follow procedures are provided to successfully conduct the PRT on an
approved treadmill:
(a) Sailor will stand on the belt with treadmill inclination set at 1.0
percent. Neither the treadmill belt nor stopwatch is running.
(b) CFL/ACFL will signal start and Sailor will start the treadmill at desired speed.
Sailor is required to step onto the belt as soon as it starts moving (i.e., not wait until the
belt has reached its programmed speed). As soon as the belt moves, the CFL or ACFL
will start the official time using a stopwatch.
(c) CFL/ACFL will announce the start and call time within two minute intervals
until the Sailor has traveled 1.5 miles.
(d) Treadmill speed may be adjusted to Sailor’s comfort anytime during test.
(e) Sailor may momentarily touch the treadmill’s safety bar with
fingertips or open palm for safety to recover balance. Sailor may not, however, grab or
hold onto the bar for any reason other than to recover balance.
(f) Sailor is allowed to briefly pause the treadmill to retie a shoelace. No
distance shall be counted towards the Sailor’s score during the pause. The stopwatch,
however, will continue to run.
(g) Time is recorded with a stopwatch to nearest second. Although most
treadmills are equipped with an accurate time display, only the time recorded by the
stopwatch shall be used for official scoring. This is done to account for the time during a
pause.
(2) Treadmill event is ended when the Sailor:
(a) Completes 1.5 miles.
(b) Stops running or walking other than to retie shoelace or to remove a foreign
object from their shoe (for safety purposes). If this should occur, the Sailor must pause
the machine.
(c) Supports body weight by holding onto or leaning against the treadmill
support bar other than to momentarily regain balance.
(d) Changes treadmill inclination from 1.0.
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c. 500-yard or 450-meter Swim. The swim event may be conducted if facilities are
reasonably available. The swim event consists of swimming 500 yards or 450 meters in
fastest time possible. Any swim stroke and turn may be used and will only be conducted
in a standard 25 or 50 yard/meter swimming pool. For safety purposes, no more than 3
swimmers per CFL/ACFL are authorized in the water at a time.
(1) The follow procedures are provided to successfully conduct the PRT Swim:
(a) Swimmer will begin test in water. No diving starts.
(b) CFL/ACFL will announce the start as well as number of pool lengths
and associated times until Sailor has completed either 500 yards or 450 meters.
(c) Time will be recorded with a stopwatch to nearest second.
(d) Swimmer may push off from sides with hands and feet after each pool
length.
(e) Resting is permitted by holding side of pool, standing, or treading water.
(f) Sailors may use goggles, facemasks, swim caps, and/or ear plugs. Fins,
snorkels, flotation, wet suit, and propulsion devices are strictly prohibited.
(2) Swim event is ended when Sailor:
(a) Completes prescribed distance.
(b) Receives or requires physical assistance from CFL/ACFL, lifeguard, or
another person.
d. Stationary Bike (Non-Life Fitness Inc./Integrity Series Upright Bike). The following
procedures are provided to successfully conduct the PRT on the non-Life Fitness, Inc.
stationary bike:
(1) Ensure machine data is cleared prior to programming for the test.
(2) Instruct Sailor to sit on the bike.
(3) Program the following items in the order required by specific machine:
- Manual program.
- Resistance level of Sailor’s choice.
- Set the test duration time to 14 minutes (although the actual test duration is 12
minutes this accounts for machines that utilize automatic cool-down).
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(4) Allow the Sailor to vary resistance/load as appropriate.
(5) At the 12 minute mark, read, announce, and record caloric output from
stationary bike console. Test is complete when exactly 12 minutes is reached.
(6) Allow the Sailor to cool-down as needed. The additional calories burned
during the cool-down period shall not be used for scoring.
(7) A caloric output of “20” will be entered into PRIMS if any of the following occur
during the test:
- Stops to rest.
- Stops the machine.
- Stands up.
- Removes hands from handlebars (other than shortly required for comfort, e.g.,
to adjust the resistance, wipe off sweat, etc.).
e. Stationary Bike (Life Fitness Inc./Integrity Series Upright Bike). The following
procedures are provided to successfully conduct the PRT on the Life Fitness, Inc.
stationary bike:
(1) Ensure machine data is cleared prior to programming for the test.
(2) Instruct Sailor to sit on the bike.
(3) Program the following items in the order required by specific machine:
JAN 2023
18
- Using Item 4, select the first button on the left with this ( -- )
symbol. This is your MANUAL workout key.
- Select Item 7 for TIME, use the up/down arrow to select time.
Enter 14 minutes (although the actual test duration is 12 minutes this accounts for
automatic cool-down). Indicator 8 will illuminate for time.
- Select Item 7 to increase or decrease resistance LEVEL, use the
up/down arrow to adjust resistance level.
- Select Item 7 to adjust Sailor’s WEIGHT, use the up/down
arrow to select weight for Sailor. Indicator (8) will illuminate for weight.
- Select Item 2 (GO) to start the PRT test.
(4) Allow the Sailor to vary resistance/load as appropriate.
(5) At the 12 minute mark, read, announce, and record caloric output from
stationary bike console (Item 1). Test is complete when exactly 12 minutes is reached.
(6) Allow the Sailor to cool-down as needed. The additional calories burned
during the cool-down period shall not be used for scoring.
(7) A caloric output of “20” will be entered into PRIMS if any of the following occur
during the test:
- Stops to rest.
- Stops the machine.
- Stands up.
- Removes hands from handlebars (other than shortly required for comfort, e.g.,
to adjust the resistance, wipe off sweat, etc.).
6. Grading the PRT. The PRT is passed when a Sailor achieves a score of probationary
or higher on the PRT modalities (push-ups, forearm plank, and one cardio or alternate
cardio event). Failure to do so will result in a PRT failure. In the event a Sailor is
medically waived from any portion of the PRT, grading will be determined from the
modalities which the Sailor participated in.
JAN 2023
19
Section 4-1
PRT Standards for Altitudes Less Than 5000 Ft
Note: The official PFA mobile application provides calculation of PFA
standards for the stationary bicycle modality based upon bike model and
calorie burn.
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
20
Performance
Points
Males: Age 17 - 19 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
92
3:24
8:15
7:00
6:30
6:20
Outstanding
Medium
95
91
3:19
8:45
7:10
6:45
6:35
Outstanding
Low
90
86
3:14
9:00
7:20
7:15
7:05
Excellent
High
85
82
3:04
9:15
7:30
7:45
7:35
Excellent
Medium
80
79
2:53
9:30
7:40
8:15
8:05
Excellent
Low
75
76
2:43
9:45
7:50
8:30
8:20
Good
High
70
68
2:23
10:00
8:10
9:15
9:05
Good
Medium
65
60
2:02
10:30
8:30
10:30
10:20
Good
Low
60
51
1:42
11:00
8:50
11:15
11:05
Satisfactory
High
55
49
1:32
12:00
9:00
11:45
11:35
Satisfactory
Medium
50
46
1:22
12:15
9:10
12:15
12:05
Probationary
45
42
1:11
12:45
9:20
12:45
12:35
Performance
Points
Females: Age 17 - 19 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
51
3:14
9:29
8:00
6:45
6:35
Outstanding
Medium
95
50
3:09
11:15
8:10
7:45
7:35
Outstanding
Low
90
47
3:04
11:30
8:20
8:30
8:20
Excellent
High
85
45
2:53
11:45
8:30
9:00
8:50
Excellent
Medium
80
43
2:43
12:00
8:40
9:30
9:20
Excellent
Low
75
42
2:33
12:30
8:50
9:45
9:35
Good
High
70
36
2:13
12:45
9:10
10:45
10:35
Good
Medium
65
30
1:52
13:00
9:40
12:00
11:50
Good
Low
60
24
1:32
13:30
10:10
13:00
12:50
Satisfactory
High
55
22
1:22
14:15
10:20
13:15
13:05
Satisfactory
Medium
50
20
1:11
14:45
10:30
13:45
13:35
Probationary
45
19
1:01
15:00
10:40
14:15
14:05
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
21
Performance
Points
Males: Age 20 - 24 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
87
3:20
8:30
7:05
6:30
6:20
Outstanding
Medium
95
86
3:15
9:00
7:15
7:00
6:50
Outstanding
Low
90
81
3:10
9:15
7:25
7:30
7:20
Excellent
High
85
77
3:00
9:45
7:35
8:00
7:50
Excellent
Medium
80
74
2:50
10:00
7:45
8:15
8:05
Excellent
Low
75
71
2:40
10:30
7:55
8:45
8:35
Good
High
70
64
2:20
10:45
8:15
9:30
9:20
Good
Medium
65
55
2:00
11:30
8:35
10:30
10:20
Good
Low
60
47
1:40
12:00
8:55
11:30
11:20
Satisfactory
High
55
45
1:30
12:45
9:05
12:00
11:50
Satisfactory
Medium
50
42
1:20
13:15
9:15
12:15
12:05
Probationary
45
37
1:10
13:30
9:25
13:00
12:50
Performance
Points
Females: Age 20 - 24 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
48
3:10
9:47
8:05
7:15
7:05
Outstanding
Medium
95
47
3:05
11:15
8:15
8:00
7:50
Outstanding
Low
90
44
3:00
11:30
8:25
8:45
8:35
Excellent
High
85
43
2:50
12:15
8:35
9:15
9:05
Excellent
Medium
80
40
2:40
12:45
8:45
9:45
9:35
Excellent
Low
75
39
2:30
13:15
8:55
10:00
9:50
Good
High
70
33
2:10
13:30
9:15
11:00
10:50
Good
Medium
65
28
1:50
13:45
9:45
12:15
12:05
Good
Low
60
21
1:30
14:15
10:15
13:15
13:05
Satisfactory
High
55
20
1:20
15:00
10:25
13:45
13:35
Satisfactory
Medium
50
17
1:10
15:15
10:35
14:00
13:50
Probationary
45
16
1:00
15:30
10:45
14:30
14:20
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
22
Performance
Points
Males: Age 25 - 29 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
84
3:16
8:55
7:10
6:38
6:28
Outstanding
Medium
95
82
3:11
9:23
7:20
7:08
6:58
Outstanding
Low
90
77
3:06
9:38
7:30
7:38
7:28
Excellent
High
85
73
2:56
10:15
7:40
8:08
7:58
Excellent
Medium
80
69
2:47
10:30
7:50
8:23
8:13
Excellent
Low
75
67
2:37
10:52
8:00
8:53
8:43
Good
High
70
60
2:17
11:23
8:20
9:38
9:28
Good
Medium
65
51
1:58
12:15
8:40
10:38
10:28
Good
Low
60
44
1:38
12:53
9:00
11:38
11:28
Satisfactory
High
55
41
1:28
13:23
9:10
12:08
11:58
Satisfactory
Medium
50
38
1:18
13:45
9:20
12:23
12:13
Probationary
45
34
1:09
14:00
9:30
13:08
12:58
Performance
Points
Females: Age 25 - 29 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
46
3:06
10:17
8:10
7:23
7:13
Outstanding
Medium
95
45
3:01
11:30
8:20
8:15
7:58
Outstanding
Low
90
43
2:56
11:45
8:30
9:00
8:50
Excellent
High
85
41
2:47
12:30
8:40
9:30
9:20
Excellent
Medium
80
39
2:37
13:00
8:50
10:00
9:50
Excellent
Low
75
37
2:27
13:23
9:00
10:15
10:05
Good
High
70
30
2:07
14:00
9:20
11:15
11:05
Good
Medium
65
26
1:48
14:30
9:50
12:30
12:20
Good
Low
60
19
1:28
14:53
10:20
13:30
13:20
Satisfactory
High
55
18
1:18
15:23
10:30
13:53
13:43
Satisfactory
Medium
50
15
1:09
15:45
10:40
14:15
14:05
Probationary
45
13
0:59
16:08
10:50
14:45
14:35
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
23
Performance
Points
Males: Age 30 - 34 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
80
3:12
9:20
7:15
6:45
6:35
Outstanding
Medium
95
78
3:07
9:45
7:25
7:15
7:05
Outstanding
Low
90
74
3:02
10:00
7:35
7:45
7:35
Excellent
High
85
69
2:53
10:30
7:45
8:15
8:05
Excellent
Medium
80
67
2:43
11:00
7:55
8:30
8:20
Excellent
Low
75
64
2:34
11:15
8:05
9:00
8:50
Good
High
70
57
2:14
12:00
8:25
9:45
9:35
Good
Medium
65
48
1:55
13:00
8:45
10:45
10:35
Good
Low
60
41
1:36
13:45
9:05
11:45
11:35
Satisfactory
High
55
38
1:26
14:00
9:15
12:15
12:05
Satisfactory
Medium
50
35
1:17
14:15
9:25
12:30
12:20
Probationary
45
31
1:07
14:30
9:35
13:15
13:05
Performance
Points
Females: Age 30 - 34 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
44
3:02
10:46
8:15
7:30
7:20
Outstanding
Medium
95
43
2:58
11:45
8:25
8:30
8:20
Outstanding
Low
90
41
2:53
12:00
8:35
9:15
9:05
Excellent
High
85
39
2:43
12:45
8:45
9:45
9:35
Excellent
Medium
80
37
2:34
13:15
8:55
10:15
10:05
Excellent
Low
75
35
2:24
13:30
9:05
10:30
10:20
Good
High
70
28
2:05
14:30
9:25
11:30
11:20
Good
Medium
65
24
1:46
15:15
9:55
12:45
12:35
Good
Low
60
17
1:26
15:30
10:25
13:45
13:35
Satisfactory
High
55
15
1:17
15:45
10:35
14:00
13:50
Satisfactory
Medium
50
13
1:07
16:15
10:45
14:30
14:20
Probationary
45
11
0:58
16:45
10:55
15:00
14:50
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
24
Performance
Points
Males: Age 35 - 39 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
76
3:08
9:25
7:20
6:53
6:43
Outstanding
Medium
95
74
3:04
9:53
7:30
7:23
7:13
Outstanding
Low
90
70
2:59
10:08
7:40
7:53
7:43
Excellent
High
85
65
2:49
10:38
7:50
8:23
8:13
Excellent
Medium
80
63
2:40
11:08
8:00
8:38
8:28
Excellent
Low
75
60
2:31
11:23
8:10
9:08
8:58
Good
High
70
53
2:12
12:23
8:30
9:53
9:43
Good
Medium
65
44
1:53
13:23
8:50
10:53
10:43
Good
Low
60
37
1:34
14:08
9:10
11:53
11:43
Satisfactory
High
55
35
1:25
14:23
9:20
12:23
12:13
Satisfactory
Medium
50
33
1:15
14:45
9:30
12:38
12:28
Probationary
45
27
1:06
15:00
9:40
13:23
13:13
Performance
Points
Females: Age 35 - 39 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
43
2:59
10:51
8:20
7:45
7:35
Outstanding
Medium
95
42
2:54
11:53
8:30
8:38
8:28
Outstanding
Low
90
39
2:49
12:08
8:40
9:30
9:20
Excellent
High
85
37
2:40
12:53
8:50
10:00
9:50
Excellent
Medium
80
35
2:31
13:23
9:00
10:23
10:13
Excellent
Low
75
34
2:21
13:45
9:10
10:45
10:35
Good
High
70
26
2:02
14:38
9:30
11:45
11:35
Good
Medium
65
22
1:44
15:30
10:00
12:53
12:43
Good
Low
60
14
1:25
15:53
10:30
14:00
13:50
Satisfactory
High
55
13
1:15
16:15
10:40
14:15
14:05
Satisfactory
Medium
50
11
1:06
16:38
10:50
14:38
14:28
Probationary
45
9
0:56
17:00
11:00
15:15
15:05
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
25
Performance
Points
Males: Age 40 - 44 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
72
3:04
9:30
7:25
7:00
6:50
Outstanding
Medium
95
70
3:00
10:00
7:35
7:30
7:20
Outstanding
Low
90
67
2:55
10:15
7:45
8:00
7:50
Excellent
High
85
61
2:46
10:45
7:55
8:30
8:20
Excellent
Medium
80
59
2:37
11:15
8:05
8:45
8:35
Excellent
Low
75
56
2:28
11:45
8:15
9:15
9:05
Good
High
70
50
2:09
12:45
8:35
10:00
9:50
Good
Medium
65
41
1:51
13:45
8:55
11:00
10:50
Good
Low
60
34
1:32
14:30
9:15
12:00
11:50
Satisfactory
High
55
32
1:23
14:45
9:25
12:30
12:20
Satisfactory
Medium
50
29
1:14
15:15
9:35
12:45
12:35
Probationary
45
24
1:05
15:30
9:45
13:30
13:20
Performance
Points
Females: Age 40 - 44 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
41
2:55
10:56
8:25
8:00
7:50
Outstanding
Medium
95
40
2:51
12:00
8:35
8:45
8:35
Outstanding
Low
90
37
2:46
12:15
8:45
9:45
9:35
Excellent
High
85
35
2:37
13:00
8:55
10:15
10:05
Excellent
Medium
80
33
2:28
13:30
9:05
10:30
10:20
Excellent
Low
75
32
2:18
14:00
9:15
11:00
10:50
Good
High
70
24
2:00
14:45
9:35
12:00
11:50
Good
Medium
65
20
1:41
15:45
10:05
13:00
12:50
Good
Low
60
12
1:23
16:15
10:35
14:15
14:05
Satisfactory
High
55
11
1:14
16:45
10:45
14:30
14:20
Satisfactory
Medium
50
9
1:05
17:00
10:55
14:45
14:35
Probationary
45
7
0:55
17:15
11:05
15:30
15:20
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
26
Performance
Points
Males: Age 45 - 49 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
68
3:01
9:33
7:30
7:08
6:58
Outstanding
Medium
95
66
2:56
10:08
7:40
7:38
7:28
Outstanding
Low
90
63
2:52
10:30
7:50
8:08
7:58
Excellent
High
85
57
2:43
11:08
8:00
8:38
8:28
Excellent
Medium
80
54
2:34
11:38
8:10
8:53
8:43
Excellent
Low
75
52
2:25
12:08
8:20
9:23
9:13
Good
High
70
46
2:07
13:00
8:40
10:08
9:58
Good
Medium
65
37
1:48
14:08
9:00
11:08
10:58
Good
Low
60
32
1:30
14:53
9:20
12:08
11:58
Satisfactory
High
55
28
1:21
15:15
9:30
12:38
12:28
Satisfactory
Medium
50
25
1:12
15:45
9:40
12:53
12:43
Probationary
45
21
1:03
16:08
9:50
13:38
13:28
Performance
Points
Females: Age 45 - 49 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
40
2:52
10:58
8:30
8:15
8:05
Outstanding
Medium
95
39
2:47
12:08
8:40
9:00
8:50
Outstanding
Low
90
35
2:43
12:30
8:50
9:53
9:43
Excellent
High
85
33
2:34
13:15
9:00
10:23
10:13
Excellent
Medium
80
32
2:25
13:45
9:10
10:45
10:35
Excellent
Low
75
30
2:16
14:08
9:20
11:08
10:58
Good
High
70
22
1:58
15:00
9:40
12:15
12:05
Good
Medium
65
18
1:39
15:53
10:10
13:15
13:05
Good
Low
60
11
1:21
16:30
10:40
14:30
14:20
Satisfactory
High
55
8
1:12
16:53
10:50
14:45
14:35
Satisfactory
Medium
50
7
1:03
17:08
11:00
15:00
14:50
Probationary
45
5
0:54
17:23
11:10
15:38
15:28
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
27
Performance
Points
Males: Age 50 - 54 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
64
2:57
9:35
7:35
7:15
7:05
Outstanding
Medium
95
62
2:53
10:15
7:45
7:45
7:35
Outstanding
Low
90
59
2:48
10:45
7:55
8:15
8:05
Excellent
High
85
53
2:39
11:30
8:05
8:45
8:35
Excellent
Medium
80
51
2:31
12:00
8:15
9:00
8:50
Excellent
Low
75
49
2:22
12:30
8:25
9:30
9:20
Good
High
70
43
2:04
13:15
8:45
10:15
10:05
Good
Medium
65
34
1:46
14:30
9:05
11:15
11:05
Good
Low
60
30
1:29
15:15
9:25
12:15
12:05
Satisfactory
High
55
25
1:20
15:45
9:35
12:45
12:35
Satisfactory
Medium
50
23
1:11
16:15
9:45
13:00
12:50
Probationary
45
19
1:02
16:45
9:55
13:45
13:35
Performance
Points
Females: Age 50 - 54 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
38
2:48
11:00
8:35
8:30
8:20
Outstanding
Medium
95
37
2:44
12:15
8:45
9:15
9:05
Outstanding
Low
90
33
2:39
12:45
8:55
10:00
9:50
Excellent
High
85
31
2:31
13:30
9:05
10:30
10:20
Excellent
Medium
80
30
2:22
14:00
9:15
11:00
10:50
Excellent
Low
75
28
2:13
14:15
9:25
11:15
11:05
Good
High
70
20
1:55
15:15
9:45
12:30
12:20
Good
Medium
65
16
1:37
16:00
10:15
13:30
13:20
Good
Low
60
10
1:20
16:45
10:45
14:45
14:35
Satisfactory
High
55
6
1:11
17:00
10:55
15:00
14:50
Satisfactory
Medium
50
5
1:02
17:15
11:05
15:15
15:05
Probationary
45
2
0:53
17:30
11:15
15:45
15:35
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
28
Performance
Points
Males: Age 55 - 59 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
60
2:54
10:42
7:40
7:17
7:07
Outstanding
Medium
95
59
2:49
11:09
7:50
7:47
7:37
Outstanding
Low
90
56
2:45
11:25
8:00
8:17
8:07
Excellent
High
85
52
2:36
11:57
8:10
8:50
8:40
Excellent
Medium
80
48
2:28
12:29
8:20
9:15
9:05
Excellent
Low
75
46
2:19
13:12
8:30
9:47
9:37
Good
High
70
38
2:02
14:13
8:50
10:40
10:30
Good
Medium
65
32
1:44
15:14
9:10
11:35
11:25
Good
Low
60
16
1:27
16:15
9:30
12:33
12:23
Satisfactory
High
55
14
1:18
16:33
9:40
13:00
12:50
Satisfactory
Medium
50
12
1:09
16:51
9:50
13:25
13:15
Probationary
45
10
1:01
17:09
10:00
13:55
13:45
Performance
Points
Females: Age 55 - 59 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
30
2:45
12:23
8:40
8:45
8:35
Outstanding
Medium
95
28
2:41
13:39
8:50
9:30
9:20
Outstanding
Low
90
26
2:36
13:57
9:00
10:07
9:57
Excellent
High
85
24
2:28
14:25
9:10
10:37
10:27
Excellent
Medium
80
22
2:19
14:53
9:20
11:15
11:05
Excellent
Low
75
20
2:10
15:20
9:30
11:25
11:15
Good
High
70
16
1:53
16:09
9:50
12:45
12:35
Good
Medium
65
10
1:35
16:58
10:20
13:45
13:35
Good
Low
60
6
1:18
17:48
10:50
15:00
14:50
Satisfactory
High
55
5
1:09
18:03
11:00
15:15
15:05
Satisfactory
Medium
50
3
1:01
18:18
11:10
15:30
15:20
Probationary
45
2
0:52
18:34
11:20
16:00
15:50
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
29
Performance
Points
Males: Age 60 - 64 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
57
2:50
11:21
7:45
7:20
7:10
Outstanding
Medium
95
56
2:46
11:48
7:55
7:50
7:40
Outstanding
Low
90
52
2:42
12:04
8:05
8:20
8:10
Excellent
High
85
48
2:33
12:40
8:15
8:55
8:45
Excellent
Medium
80
46
2:25
13:16
8:25
9:30
9:20
Excellent
Low
75
44
2:16
13:53
8:35
10:05
9:55
Good
High
70
32
1:59
15:00
8:55
11:00
10:50
Good
Medium
65
23
1:42
16:07
9:15
11:55
11:45
Good
Low
60
14
1:25
17:14
9:35
12:50
12:40
Satisfactory
High
55
12
1:17
17:47
9:45
13:15
13:05
Satisfactory
Medium
50
10
1:08
18:20
9:55
13:40
13:30
Probationary
45
8
1:00
18:52
10:05
14:05
13:55
Performance
Points
Females: Age 60 - 64 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
26
2:42
13:34
8:45
9:00
8:50
Outstanding
Medium
95
24
2:37
14:50
8:55
9:45
9:35
Outstanding
Low
90
22
2:33
15:08
9:05
10:15
10:05
Excellent
High
85
20
2:25
15:34
9:15
10:45
10:35
Excellent
Medium
80
18
2:16
16:00
9:25
11:30
11:20
Excellent
Low
75
16
2:08
16:25
9:35
11:35
11:25
Good
High
70
12
1:51
17:17
9:55
13:00
12:50
Good
Medium
65
8
1:34
18:06
10:25
14:00
13:50
Good
Low
60
5
1:17
18:51
10:55
15:15
15:05
Satisfactory
High
55
4
1:08
19:08
11:05
15:30
15:20
Satisfactory
Medium
50
3
1:00
19:25
11:15
15:45
15:35
Probationary
45
2
0:51
19:43
11:25
16:15
16:05
JAN 2023
Table 4-1: PRT Standards Altitudes Less Than 5000 Feet
30
Performance
Points
Males: Age 65 + years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
48
2:47
11:41
7:50
7:25
7:15
Outstanding
Medium
95
46
2:43
12:13
8:00
7:55
7:45
Outstanding
Low
90
44
2:38
12:43
8:10
8:25
8:15
Excellent
High
85
41
2:30
13:20
8:20
9:05
8:55
Excellent
Medium
80
39
2:22
13:57
8:30
9:45
9:35
Excellent
Low
75
36
2:13
14:34
8:40
10:30
10:20
Good
High
70
25
1:57
15:47
9:00
11:25
11:15
Good
Medium
65
18
1:40
17:00
9:20
12:20
12:10
Good
Low
60
10
1:23
18:13
9:40
13:20
13:10
Satisfactory
High
55
8
1:15
19:00
9:50
13:40
13:30
Satisfactory
Medium
50
6
1:07
19:47
10:00
14:00
13:50
Probationary
45
4
0:58
20:35
10:10
14:15
14:05
Performance
Points
Females: Age 65 + years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
row
500 - yd
swim
450 - m
swim
Category
Level
Outstanding
High
100
22
2:38
14:45
8:50
9:15
9:05
Outstanding
Medium
95
20
2:34
16:01
9:00
10:00
9:50
Outstanding
Low
90
18
2:30
16:19
9:10
10:23
10:13
Excellent
High
85
16
2:22
16:43
9:20
10:52
10:42
Excellent
Medium
80
14
2:13
17:07
9:30
11:45
11:35
Excellent
Low
75
12
2:05
17:30
9:40
11:50
11:40
Good
High
70
9
1:48
18:18
10:00
13:15
13:05
Good
Medium
65
6
1:32
19:06
10:30
14:15
14:05
Good
Low
60
4
1:15
19:54
11:00
15:30
15:20
Satisfactory
High
55
3
1:07
20:13
11:10
15:45
15:35
Satisfactory
Medium
50
2
0:58
20:31
11:20
16:00
15:50
Probationary
45
1
0:50
20:52
11:30
16:30
16:20
JAN 2023
31
Section 4-2
PRT Standards for Altitudes Greater Than 5000 Ft
Note: The official PFA mobile application provides calculation of PFA
standards for the stationary bicycle modality based upon bike model
and calorie burn.
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
32
Performance
Points
Males: Age 17 - 19 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
92
3:24
9:00
07:38
7:05
6:55
Outstanding
Medium
95
91
3:19
9:30
07:49
7:20
7:10
Outstanding
Low
90
86
3:14
9:50
08:00
7:55
7:45
Excellent
High
85
82
3:04
10:05
08:11
8:25
8:15
Excellent
Medium
80
79
2:53
10:20
08:21
9:00
8:50
Excellent
Low
75
76
2:43
10:40
08:32
9:15
9:05
Good
High
70
68
2:23
10:55
08:54
10:05
9:55
Good
Medium
65
60
2:02
11:25
09:16
11:25
11:15
Good
Low
60
51
1:42
12:00
09:38
12:15
12:05
Satisfactory
High
55
49
1:32
13:05
09:49
12:50
12:40
Satisfactory
Medium
50
46
1:22
13:20
10:00
13:20
13:10
Probationary
45
42
1:11
13:40
10:10
13:55
13:40
Performance
Points
Females: Age 17 - 19 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
51
3:14
10:20
08:43
7:20
7:10
Outstanding
Medium
95
50
3:09
12:15
08:54
8:25
8:15
Outstanding
Low
90
47
3:04
12:30
09:05
9:15
9:05
Excellent
High
85
45
2:53
12:50
09:16
9:50
9:40
Excellent
Medium
80
43
2:43
13:05
09:27
10:20
10:10
Excellent
Low
75
42
2:33
13:40
09:38
10:40
10:25
Good
High
70
36
2:13
13:55
10:00
11:45
11:30
Good
Medium
65
30
1:52
14:10
10:32
13:05
12:55
Good
Low
60
24
1:32
14:45
11:05
14:10
14:00
Satisfactory
High
55
22
1:22
15:30
11:16
14:25
14:15
Satisfactory
Medium
50
20
1:11
16:05
11:27
15:00
14:50
Probationary
45
19
1:01
16:20
11:38
15:30
15:20
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
33
Performance
Points
Males: Age 20 - 24 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
87
3:20
9:15
07:43
7:05
6:55
Outstanding
Medium
95
86
3:15
9:50
07:54
7:40
7:25
Outstanding
Low
90
81
3:10
10:05
08:05
8:10
8:00
Excellent
High
85
77
3:00
10:40
08:16
8:45
8:30
Excellent
Medium
80
74
2:50
10:55
08:27
9:00
8:50
Excellent
Low
75
71
2:40
11:25
08:38
9:30
9:20
Good
High
70
64
2:20
11:45
09:00
10:20
10:10
Good
Medium
65
55
2:00
12:30
09:21
11:25
11:15
Good
Low
60
47
1:40
13:05
09:43
12:30
12:20
Satisfactory
High
55
45
1:30
13:55
09:54
13:05
12:55
Satisfactory
Medium
50
42
1:20
14:25
10:05
13:20
13:10
Probationary
45
37
1:10
14:45
10:16
14:10
14:00
Performance
Points
Females: Age 20 - 24 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
48
3:10
10:40
08:49
7:55
7:45
Outstanding
Medium
95
47
3:05
12:15
09:00
8:45
8:30
Outstanding
Low
90
44
3:00
12:30
09:10
9:30
9:20
Excellent
High
85
43
2:50
13:20
09:21
10:05
9:55
Excellent
Medium
80
40
2:40
13:55
09:32
10:40
10:25
Excellent
Low
75
39
2:30
14:25
09:43
10:55
10:45
Good
High
70
33
2:10
14:45
10:05
12:00
11:50
Good
Medium
65
28
1:50
15:00
10:38
13:20
13:10
Good
Low
60
21
1:30
15:30
11:10
14:25
14:15
Satisfactory
High
55
20
1:20
16:20
11:21
15:00
14:50
Satisfactory
Medium
50
17
1:10
16:40
11:32
15:15
15:05
Probationary
45
16
1:00
16:55
11:43
15:50
15:40
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
34
Performance
Points
Males: Age 25 - 29 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
84
3:16
9:43
07:49
7:13
7:06
Outstanding
Medium
95
82
3:11
10:15
08:00
7:48
7:40
Outstanding
Low
90
77
3:06
10:30
08:11
8:18
8:10
Excellent
High
85
73
2:56
11:13
08:21
8:53
8:44
Excellent
Medium
80
69
2:47
11:28
08:32
9:08
8:59
Excellent
Low
75
67
2:37
11:50
08:43
9:40
9:31
Good
High
70
60
2:17
12:25
09:05
10:30
10:20
Good
Medium
65
51
1:58
13:20
09:27
11:35
11:24
Good
Low
60
44
1:38
14:03
09:49
12:40
12:28
Satisfactory
High
55
41
1:28
14:35
10:00
13:13
13:00
Satisfactory
Medium
50
38
1:18
14:58
10:10
13:30
13:17
Probationary
45
34
1:09
15:18
10:21
14:18
14:04
Points
Females: Age 25 - 29 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
46
3:06
11:13
08:54
8:03
7:55
Outstanding
Medium
95
45
3:01
12:33
09:05
9:00
8:51
Outstanding
Low
90
43
2:56
12:48
09:16
9:48
9:38
Excellent
High
85
41
2:47
13:38
09:27
10:23
10:13
Excellent
Medium
80
39
2:37
14:10
09:38
10:55
10:45
Excellent
Low
75
37
2:27
14:35
09:49
11:10
10:59
Good
High
70
30
2:07
15:18
10:10
12:15
12:03
Good
Medium
65
26
1:48
15:50
10:43
13:38
13:24
Good
Low
60
19
1:28
16:13
11:16
14:43
14:28
Satisfactory
High
55
18
1:18
16:45
11:27
15:08
14:53
Satisfactory
Medium
50
15
1:09
17:13
11:38
15:33
15:18
Probationary
45
13
0:59
17:35
11:48
16:05
15:50
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
35
Performance
Points
Males: Age 30 - 34 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
80
3:12
10:10
07:54
7:20
7:10
Outstanding
Medium
95
78
3:07
10:40
08:05
7:55
7:45
Outstanding
Low
90
74
3:02
10:55
08:16
8:25
8:15
Excellent
High
85
69
2:53
11:45
08:27
9:00
8:50
Excellent
Medium
80
67
2:43
12:00
08:38
9:15
9:05
Excellent
Low
75
64
2:34
12:15
08:49
9:50
9:40
Good
High
70
57
2:14
13:05
09:10
10:40
10:25
Good
Medium
65
48
1:55
14:10
09:32
11:45
11:30
Good
Low
60
41
1:36
15:00
09:54
12:50
12:40
Satisfactory
High
55
38
1:26
15:15
10:05
13:20
13:10
Satisfactory
Medium
50
35
1:17
15:30
10:16
13:40
13:25
Probationary
45
31
1:07
15:50
10:27
14:25
14:15
Performance
Points
Females: Age 30 - 34 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
44
3:02
11:45
09:00
8:10
8:00
Outstanding
Medium
95
43
2:58
12:50
09:10
9:15
9:05
Outstanding
Low
90
41
2:53
13:05
09:21
10:05
9:55
Excellent
High
85
39
2:43
13:55
09:32
10:40
10:25
Excellent
Medium
80
37
2:34
14:25
09:43
11:10
11:00
Excellent
Low
75
35
2:24
14:45
09:54
11:25
11:15
Good
High
70
28
2:05
15:50
10:16
12:30
12:20
Good
Medium
65
24
1:46
16:40
10:49
13:55
13:45
Good
Low
60
17
1:26
16:55
11:21
15:00
14:50
Satisfactory
High
55
15
1:17
17:10
11:32
15:15
15:05
Satisfactory
Medium
50
13
1:07
17:45
11:43
15:50
15:40
Probationary
45
11
0:58
18:15
11:54
16:20
16:10
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
36
Performance
Points
Males: Age 35 - 39 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
76
3:08
10:15
08:00
7:30
7:23
Outstanding
Medium
95
74
3:04
10:48
08:11
8:03
7:55
Outstanding
Low
90
70
2:59
11:03
08:21
8:35
8:27
Excellent
High
85
65
2:49
11:45
08:32
9:08
8:59
Excellent
Medium
80
63
2:40
12:08
08:43
9:23
9:14
Excellent
Low
75
60
2:31
12:33
08:54
9:58
9:48
Good
High
70
53
2:12
13:30
09:16
10:48
10:37
Good
Medium
65
44
1:53
14:35
09:38
11:53
11:41
Good
Low
60
37
1:34
15:25
10:00
12:58
12:45
Satisfactory
High
55
35
1:25
15:40
10:10
13:30
13:17
Satisfactory
Medium
50
33
1:15
16:05
10:21
13:48
13:34
Probationary
45
27
1:06
16:23
10:32
14:35
14:21
Performance
Points
Females: Age 35 - 39 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
43
2:59
11:50
09:05
8:28
8:19
Outstanding
Medium
95
42
2:54
12:58
09:16
9:23
9:14
Outstanding
Low
90
39
2:49
13:13
09:27
10:23
10:13
Excellent
High
85
37
2:40
14:03
09:38
10:55
10:45
Excellent
Medium
80
35
2:31
14:35
09:49
11:18
11:07
Excellent
Low
75
34
2:21
15:00
10:00
11:43
11:31
Good
High
70
26
2:02
15:58
10:21
12:48
12:35
Good
Medium
65
22
1:44
16:55
10:54
14:03
13:49
Good
Low
60
14
1:25
17:20
11:27
15:15
15:00
Satisfactory
High
55
13
1:15
17:43
11:38
15:33
15:18
Satisfactory
Medium
50
11
1:06
18:08
11:48
15:40
15:42
Probationary
45
9
0:56
18:33
11:59
15:58
16:22
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
37
Performance
Points
Males: Age 40 - 44 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
72
3:04
10:20
08:05
7:40
7:25
Outstanding
Medium
95
70
3:00
10:55
08:16
8:10
8:00
Outstanding
Low
90
67
2:55
11:10
08:27
8:45
8:30
Excellent
High
85
61
2:46
11:45
08:38
9:15
9:05
Excellent
Medium
80
59
2:37
12:15
08:49
9:30
9:20
Excellent
Low
75
56
2:28
12:50
09:00
10:05
9:55
Good
High
70
50
2:09
13:55
09:21
10:55
10:45
Good
Medium
65
41
1:51
15:00
09:43
12:00
11:50
Good
Low
60
34
1:32
15:50
10:05
13:05
12:55
Satisfactory
High
55
32
1:23
16:05
10:16
13:40
13:25
Satisfactory
Medium
50
29
1:14
16:40
10:27
13:55
13:45
Probationary
45
24
1:05
16:55
10:38
14:45
14:30
Performance
Points
Females: Age 40 - 44 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
41
2:55
11:55
09:10
8:45
8:30
Outstanding
Medium
95
40
2:51
13:05
09:21
9:30
9:20
Outstanding
Low
90
37
2:46
13:20
09:32
10:40
10:25
Excellent
High
85
35
2:37
14:10
09:43
11:10
11:00
Excellent
Medium
80
33
2:28
14:45
09:54
11:25
11:15
Excellent
Low
75
32
2:18
15:15
10:05
12:00
11:50
Good
High
70
24
2:00
16:05
10:27
13:05
12:55
Good
Medium
65
20
1:41
17:10
10:59
14:10
14:00
Good
Low
60
12
1:23
17:45
11:32
15:30
15:20
Satisfactory
High
55
11
1:14
18:15
11:43
15:50
15:40
Satisfactory
Medium
50
9
1:05
18:30
11:54
16:05
15:55
Probationary
45
7
0:55
18:50
12:05
16:55
16:40
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
38
Performance
Points
Males: Age 45 - 49 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
68
3:01
10:23
08:11
7:48
7:40
Outstanding
Medium
95
66
2:56
11:03
08:21
8:18
8:10
Outstanding
Low
90
63
2:52
11:28
08:32
8:53
8:44
Excellent
High
85
57
2:43
12:08
08:43
9:23
9:14
Excellent
Medium
80
54
2:34
12:40
08:54
9:40
9:31
Excellent
Low
75
52
2:25
13:15
09:05
10:13
10:03
Good
High
70
46
2:07
14:10
09:27
11:03
10:52
Good
Medium
65
37
1:48
15:25
09:49
12:08
11:56
Good
Low
60
32
1:30
16:15
10:10
13:13
12:59
Satisfactory
High
55
28
1:21
16:38
10:21
13:48
13:34
Satisfactory
Medium
50
25
1:12
17:13
10:32
14:03
13:49
Probationary
45
21
1:03
17:35
10:43
14:53
14:38
Performance
Points
Females: Age 45 -49 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
40
2:52
11:58
09:16
9:00
8:51
Outstanding
Medium
95
39
2:47
13:13
09:27
9:48
9:38
Outstanding
Low
90
35
2:43
13:38
09:38
10:48
10:37
Excellent
High
85
33
2:34
14:28
09:49
11:18
11:07
Excellent
Medium
80
32
2:25
15:00
10:00
11:43
11:31
Excellent
Low
75
30
2:16
15:23
10:10
12:08
11:56
Good
High
70
22
1:58
16:23
10:32
13:23
13:10
Good
Medium
65
18
1:39
17:18
11:05
14:28
14:14
Good
Low
60
11
1:21
18:00
11:38
15:48
15:32
Satisfactory
High
55
8
1:12
18:23
11:48
16:05
15:50
Satisfactory
Medium
50
7
1:03
18:40
11:59
16:23
16:07
Probationary
45
5
0:54
18:58
12:10
17:03
16:46
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
39
Performance
Points
Males: Age 50 - 54 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
64
2:57
10:25
08:16
7:55
7:45
Outstanding
Medium
95
62
2:53
11:10
08:27
8:25
8:15
Outstanding
Low
90
59
2:48
11:45
08:38
9:00
8:50
Excellent
High
85
53
2:39
12:30
08:49
9:30
9:20
Excellent
Medium
80
51
2:31
13:05
09:00
9:50
9:40
Excellent
Low
75
49
2:22
13:40
09:10
10:20
10:10
Good
High
70
43
2:04
14:25
09:32
11:10
11:00
Good
Medium
65
34
1:46
15:50
09:54
12:15
12:05
Good
Low
60
30
1:29
16:40
10:16
13:20
13:10
Satisfactory
High
55
25
1:20
17:10
10:27
13:55
13:45
Satisfactory
Medium
50
23
1:11
17:45
10:38
14:10
14:00
Probationary
45
19
1:02
18:15
10:49
15:00
14:50
Performance
Points
Females: Age 50 -54 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
38
2:48
12:00
09:21
9:15
9:05
Outstanding
Medium
95
37
2:44
13:20
09:32
10:05
9:55
Outstanding
Low
90
33
2:39
13:55
09:43
10:55
10:45
Excellent
High
85
31
2:31
14:45
09:54
11:25
11:15
Excellent
Medium
80
30
2:22
15:15
10:05
12:00
11:50
Excellent
Low
75
28
2:13
15:30
10:16
12:15
12:05
Good
High
70
20
1:55
16:40
10:38
13:40
13:25
Good
Medium
65
16
1:37
17:25
11:10
14:45
14:30
Good
Low
60
10
1:20
18:15
11:43
16:05
15:55
Satisfactory
High
55
6
1:11
18:30
11:54
16:20
16:10
Satisfactory
Medium
50
5
1:02
18:50
12:05
16:40
16:26
Probationary
45
2
0:53
19:05
12:16
17:10
17:00
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
40
Performance
Points
Males: Age 55 - 59 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
60
2:54
11:46
08:26
8:01
7:50
Outstanding
Medium
95
59
2:49
12:16
08:37
8:34
8:23
Outstanding
Low
90
56
2:45
12:34
08:48
9:07
8:56
Excellent
High
85
52
2:36
13:09
08:59
9:43
9:32
Excellent
Medium
80
48
2:28
13:44
09:10
10:11
10:00
Excellent
Low
75
46
2:19
14:31
09:21
10:46
10:35
Good
High
70
38
2:02
15:38
09:43
11:44
11:33
Good
Medium
65
32
1:44
16:45
10:05
12:45
12:34
Good
Low
60
16
1:27
17:53
10:27
13:48
13:37
Satisfactory
High
55
14
1:18
18:12
10:38
14:18
14:07
Satisfactory
Medium
50
12
1:09
18:32
10:49
14:46
14:35
Probationary
45
10
1:01
18:52
11:00
15:19
15:08
Performance
Points
Females: Age 55 -59 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
30
2:45
13:37
09:32
9:38
9:27
Outstanding
Medium
95
28
2:41
15:01
09:43
10:27
10:16
Outstanding
Low
90
26
2:36
15:21
09:54
11:08
10:57
Excellent
High
85
24
2:28
15:52
10:05
11:41
11:30
Excellent
Medium
80
22
2:19
16:22
10:16
12:23
12:12
Excellent
Low
75
20
2:10
16:52
10:27
12:34
12:23
Good
High
70
16
1:53
17:46
10:49
14:02
13:51
Good
Medium
65
10
1:35
18:40
11:22
15:08
14:57
Good
Low
60
6
1:18
19:35
11:55
16:30
16:19
Satisfactory
High
55
5
1:09
19:51
12:06
16:47
16:36
Satisfactory
Medium
50
3
1:01
20:08
12:17
17:03
16:52
Probationary
45
2
0:52
20:25
12:28
17:36
17:25
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
41
Performance
Points
Males: Age 60 - 64 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
57
2:50
12:29
08:31
8:04
7:53
Outstanding
Medium
95
56
2:46
12:59
08:42
8:37
8:26
Outstanding
Low
90
52
2:42
13:16
08:54
9:10
8:59
Excellent
High
85
48
2:33
13:56
09:04
9:49
9:38
Excellent
Medium
80
46
2:25
14:36
09:16
10:27
10:16
Excellent
Low
75
44
2:16
15:16
09:26
11:06
10:55
Good
High
70
32
1:59
16:30
09:48
12:06
11:55
Good
Medium
65
23
1:42
17:44
10:11
13:07
12:56
Good
Low
60
14
1:25
18:57
10:32
14:07
13:56
Satisfactory
High
55
12
1:17
19:34
10:43
14:35
14:24
Satisfactory
Medium
50
10
1:08
20:10
10:54
15:02
14:51
Probationary
45
8
1:00
20:45
11:05
15:30
15:19
Performance
Points
Females: Age 60 - 64 years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
26
2:42
14:55
09:37
9:54
9:43
Outstanding
Medium
95
24
2:37
16:19
09:48
10:44
10:33
Outstanding
Low
90
22
2:33
16:39
10:00
11:17
11:06
Excellent
High
85
20
2:25
17:07
10:11
11:50
11:39
Excellent
Medium
80
18
2:16
17:36
10:22
12:39
12:28
Excellent
Low
75
16
2:08
18:04
10:32
12:45
12:34
Good
High
70
12
1:51
19:01
10:54
14:18
14:07
Good
Medium
65
8
1:34
19:55
11:28
15:24
15:13
Good
Low
60
5
1:17
20:44
12:00
16:47
16:36
Satisfactory
High
55
4
1:08
21:03
12:11
17:03
16:52
Satisfactory
Medium
50
3
1:00
21:22
12:23
17:20
17:09
Probationary
45
2
0:51
21:41
12:33
17:53
17:42
JAN 2023
Table 4-2: PRT Standards Altitudes Greater Than 5000 Feet
42
Performance
Points
Males: Age 65+ years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
48
2:47
12:51
08:37
8:10
7:59
Outstanding
Medium
95
46
2:43
13:26
08:48
8:43
8:32
Outstanding
Low
90
44
2:38
13:59
08:59
9:16
9:05
Excellent
High
85
41
2:30
14:40
09:10
10:00
9:49
Excellent
Medium
80
39
2:22
15:21
09:21
10:44
10:33
Excellent
Low
75
36
2:13
16:01
09:32
11:33
11:22
Good
High
70
25
1:57
17:22
09:54
12:34
12:23
Good
Medium
65
18
1:40
18:42
10:16
13:34
13:23
Good
Low
60
10
1:23
20:02
10:38
14:40
14:29
Satisfactory
High
55
8
1:15
20:54
10:49
15:02
14:51
Satisfactory
Medium
50
6
1:07
21:46
11:00
15:24
15:13
Probationary
45
4
0:58
22:39
11:11
15:41
15:30
Performance
Points
Females: Age 65+ years
Push- ups
Forearm
Planks
1.5 - mile
run
2-km
500 - yd
swim
450 - m
swim
Category
Level
row
Outstanding
High
100
22
2:38
16:14
09:43
10:11
10:00
Outstanding
Medium
95
20
2:34
17:37
09:54
11:00
10:49
Outstanding
Low
90
18
2:30
17:57
10:05
11:25
11:14
Excellent
High
85
16
2:22
18:23
10:16
11:57
11:46
Excellent
Medium
80
14
2:13
18:50
10:27
12:56
12:45
Excellent
Low
75
12
2:05
19:15
10:38
13:01
12:50
Good
High
70
9
1:48
20:08
11:00
14:35
14:24
Good
Medium
65
6
1:32
21:01
11:33
15:41
15:30
Good
Low
60
4
1:15
21:53
12:06
17:03
16:52
Satisfactory
High
55
3
1:07
22:14
12:17
17:20
17:09
Satisfactory
Medium
50
2
0:58
22:34
12:28
17:36
17:25
Probationary
45
1
0:50
22:57
12:39
18:09
17:58
JAN 2023
43
Appendix A: Standardized PRT Warm-Up
Exercise
Picture
Description
Time/Repetitions
90/90 Stretch
• Lie with left knee bent 90°, your right leg
crossed over the left
• Roll onto left side with knee on the ground
• Keep hips stationary, rotate chest & arm trying
to place back on the ground; Hold for 2-secs
• You should feel a stretch through your torso &
your mid/upper back
• Complete reps, repeat on opposite side
5 per side
Pillar Bridge
• Push up tall on your elbows & tuck chin so
head is in line with body
• Maintain a straight line from ears to ankle
• Feet shoulder width apart
• Complete for time
20 sec (10 echo
count)
Glute Bridge
• With feet shoulder width, lift hips to create a line
from knees, hips, and shoulders
• Keep back flat & torso engaged throughout the
movement
• Keep toes pulled up to your shins
10 reps (5 military
4-count)
T’s Bent Over
• Stand in an athletic stance with arms in front at
shoulder height, palms facing up
• Reach arms out to your sides along an arc until
you feel a gentle stretch in your chest
• Hold for 2 seconds, relax, and return to starting
position
10 reps (5 military
4-count)
XXX 2023
44
Exercise
Picture
Description
Time/Repetitions
Knee Hug
• Contract your back glute at the bottom of the
lunge
• Rotate your torso towards the direction of your
forward leg
• Keep chest up, don’t let your back knee touch
the ground
• Alternate sides each rep
5 reps/side (10
military four-
count)
Reverse Lunge with
Rotation
• Contract your back glute at the bottom of the
lunge
• Rotate your torso towards the direction of your
forward leg
• Keep chest up, don’t let your back knee touch
the ground
• Alternate sides each rep
5 reps/side (10
military four-
count)
Heel-to-Glute with
Reach
• Stand tall, lift one foot up and hold it with the
same-side hand
• Bring your heel to your glute as you reach
overhead with the opposite arm
• Lower your leg to starting position and repeat
with opposite leg to complete 1 rep
5 reps/side (10
military four-
count)
Squats
• Squat hips back and down until thighs are
parallel with deck
• Return to standing by pushing through your
hips
• Keep weight on arches and do not let knees
collapse during the movement
10 reps (5 military
4-count)
Drop Squat to 2-inch
Run
• Stand tall with arms bent 90 degrees, forearms
pointed out
• Lift feet slightly off the floor, throw elbows back,
and drop into a squat, bending knees and
pushing hips back
• Move with speed and stick the landing
2 reps (3 sec 2-
inch run)
XXX 2023
45
Exercise
Picture
Description
Time/Repetitions
• Run in place, moving your feet two inches off
the ground as quickly as possible
• Allow your arms to move slow and rhythmically
• Continue for the prescribed time
Drop Squat to High
Knees
• Stand tall with arms bent 90 degrees, forearms
pointed out
• Lift feet slightly off the floor, throw elbows back,
and drop into a squat, bending knees and
pushing hips back
• Move with speed and stick the landing
• Begin by lifting one knee up while you bring
same side arm forward, opposite arm back
• Drive your foot down, as opposite foot and knee
lift and arms switch
• Continue for the prescribed time
2 reps (3 sec high
knees)
Additional Suggested Warm-Up Exercises Before Cardio Event
Inverted Hamstring
• Keep straight line from ear to ankle, hinge at
waist & elevate your leg behind you
• When you feel a stretch, return to the standing
position by contracting glute & hamstring
• Keep stance leg slightly unlocked, back flat &
shoulders & hips parallel to ground
• Complete reps, repeat on opposite side
5 reps/side (10
military four-count
resulting in 2 sec
hold per rep)
Leg Cradle
• Actively lift knee to your chest, placing one
hand on knee & one under ankle
• Pull leg to chest with both hands into a gentle
stretch
• During the movement, contract the glute of the
leg that’s on the ground
• Complete reps, repeat on opposite side
5 reps/side (10
military four-count
resulting in 2 sec
hold per rep)
XXX 2023
46
Exercise
Picture
Description
Time/Repetitions
Linear March
• Stand tall, arms at your sides, elbows bent 90
degrees
• March forward lifting one knee up as you drive
same side arm forward, opposite arm back
• Drive your foot down and repeat the move,
lifting opposite knee and switching arms
• Continue marching for 10 yards to complete 1
rep
10 yards
Squat Jump
Countermovement to
Stabilize
• Stand with feet slightly wider than shoulder-
width apart, hands behind head
• Sit down into a squat and immediately jump,
extending your hips
• Land softly in a squat and reset to starting
position
5 reps
