Fitness test calculator

How it works

Three field tests, each with a published equation. The Cooper 12-minute run takes the distance you cover in 12 minutes: VO2 max = (distance in metres − 504.9) ÷ 44.73. Dr. Kenneth Cooper built it in 1968 for the US military and checked it against lab treadmill tests. The 1.5-mile run turns your finishing time into the same number: 483 ÷ minutes + 3.5.

The Rockport walk is for people who shouldn't or can't run. You walk a mile as fast as you can, then count your pulse the second you stop. A faster walk and a lower pulse mean a fitter heart. The equation also uses your weight, age and sex.

Then it rates the result on the Cooper Institute's table, six bands from very poor to superior, split by sex and by age band. The same number reads differently at 25 and at 55, and the page shows you both the band you land in and the others around it.

The Army tests

The classic Army test (APFT) is two minutes of push-ups, two minutes of sit-ups, then a two-mile run. Each event scores 0 to 100 from the Army's chart for your age and sex. You need 60 in every event and 180 overall. The 2025 Army Fitness Test (AFT) swaps in a three-rep max deadlift, hand-release push-ups, the sprint-drag-carry and a plank, plus the same two-mile run. You need 60 in each event, and 350 overall for a combat specialty or 300 for a combat-enabling one.

Nothing here is estimated. The calculator looks your result up in the Army's printed chart. The Army doesn't publish an average score by age and sex, so you're compared with what it does publish: the pass mark for your age and sex, full marks, and the maximum.

The other services

The Navy Physical Readiness Test (PRT) is push-ups, a forearm plank and a cardio event, usually the 1.5-mile run. Each earns 45 to 100 points from the Navy's table for your age and sex, and your overall score is the average of the three. The Coast Guard's test is the same three events with its own tables. Its instruction doesn't define one overall score, so the number you see for it is a plain average, and the page says so.

The Marine Corps test is pull-ups (or push-ups, which top out at 70), crunches or a plank, and a three-mile run. Each is worth up to 100. You pass with every minimum met and 150 points, and 235 or more is 1st class. The Air Force test adds up to 100: a 2-mile run or the 20-meter HAMR (50 points), push-ups (15), a core exercise (15) and your waist-to-height ratio (20). You pass with 75, and 90 is Excellent.

Same as the Army: nothing is estimated. Your result is looked up in the service's own printed table. None of them publish an average score by age and sex, so you're compared with what they do publish: the minimum for your age and sex, full marks, and the maximum.

There's no Space Force calculator. The Space Force scores its test with a tool on a login that needs a military ID card, and I couldn't find its scoring charts published anywhere public. I won't guess at them.

Firefighter and police entry tests

The firefighter Candidate Physical Ability Test (CPAT) is eight events back to back in a 50-pound weighted vest: stair climb, ladder raise and extension, hose drag, equipment carry, forcible entry, search, rescue drag and ceiling pull. You pass if you finish in 10 minutes 20 seconds or less. It's the same for everyone, with no age or sex adjustment, and departments aren't supposed to rank candidates by time. You can also fail for breaking an event's rules, which a calculator can't check.

There isn't one national police test. The Cooper Institute's own police tables are in a paid book, and Cooper says it doesn't set pass marks. So the police check here uses Pennsylvania's police academy entry standard, which it publishes openly and builds on Cooper Institute norms: a minimum for each of four events at the 30th percentile for your sex and age. The events are one minute of sit-ups, a 300-meter run, one minute of push-ups and a 1.5-mile run. You pass by meeting all four. Other departments pick their own cut scores, so check yours before you lean on this one.

The NFL Combine tests

Every year the NFL tests college players in the 40-yard dash, the 20-yard shuttle (5-10-5), the 3-cone drill, the vertical jump, the broad jump and the 225-pound bench press. The bench is the Combine's strength test. Put in your own result and pick a position group, or all players, and the calculator tells you what percent of those athletes you beat.

The numbers are the real results of about nine thousand players from 2000 to the latest class, from the open nflverse data set. Nothing is guessed. You also get the table behind your rank: the best on record, the top 10 percent, the top quarter, the median, and the bottom of the range for your group.

Read it for what it is. These are elite athletes, almost all men, mostly 21 to 23, who train for these exact drills. It isn't an age and sex norm, so landing below the median doesn't mean you're unfit. Most people will. The Combine also times electronically, and a hand-held stopwatch usually reads faster. Quarterbacks aren't offered on the bench because too few of them lift it.

The repeatability test

The Optimum Performance Test for Repeatability (OPT) is three all-out rounds, each for time, with 12 minutes of rest between them. A round is a 250-meter row, 10 kettlebell swings, 10 burpees, 10 swings, 10 burpees, 10 swings, and another 250-meter row. One fast round proves little. This test asks whether you can do it again, and again, as fast.

The calculator uses a published formula, the percentage decrement score from sports science research on repeated efforts (Glaister and colleagues, 2008). Take the total of your three rounds, compare it with three of your fastest, and the extra is your score. 0% means every round matched your best, and lower is more repeatable. It also shows how much your round times vary around their average, the rise from your fastest to your slowest round, and from your first to your last. The closer your rounds are to your fastest, the better you repeat a hard effort.

Two honest limits. Nobody has published standards for this test, so I don't grade the number. And the research studied short sprints, so this is the same arithmetic on longer rounds, not a validated standard for this workout. I found the workout on WOD Connect and a training blog, and neither names an author. Use it against yourself: retest in a few weeks and see if the number falls.

The balance tests

Two tests here come from studies that followed people for years and asked who was still alive. The one-leg stand is simple: stand on one leg, arms by your sides, eyes on a spot ahead, other foot on the back of your standing leg. Put in your best time, up to three tries. The sitting-rising test is just as plain. Sit down on the floor and stand back up using as little support as you can. You start each half with 5 points, lose 1 for every hand, forearm, knee or side of a leg you use, and lose half a point for a wobble. Add the halves for a score out of 10.

For the one-leg stand, the calculator compares you with the averages for your age group from Springer and colleagues (2007), a study of healthy adults, and tells you whether you're below, within, or above one standard deviation of the average. If you stand with your eyes open, it also checks the 10-second mark from Araujo and colleagues (2022). In 1,702 adults aged 51 to 75 followed for about 7 years, people who couldn't hold 10 seconds were more likely to have died, even after the researchers adjusted for age, sex, weight and health conditions. About 5 in 100 people aged 51 to 55 couldn't do it, and about 54 in 100 of those aged 71 to 75.

For the sitting-rising test, the calculator gives your score and the study group it falls in. In Araujo and colleagues' 2025 study of 4,282 adults aged 46 to 75, followed for about 12 years, the death rate climbed as scores fell, from 3.7% in the group that scored a perfect 10 to 42.1% in the group that scored 4 or less.

Read these as links in groups of people, not predictions for you. Both mortality studies came from one Brazilian clinic, and neither shows that practicing would change your odds. If a result worries you, mention it to your doctor. Nobody has published mortality figures for the one-leg stand with eyes closed, so that version is compared with the 2007 averages only.

How to use the number

Test once to get a start. Then retest every eight to twelve weeks on the same course, at the same time of day, with the same warm-up. The change is worth more than the number.

Easy aerobic work moves it. Two or three sessions a week of steady effort you can talk through, plus one harder session, is plenty. Add ten minutes to one session a week, hold for a month, and retest.

Where it's wrong

These are estimates, not measurements. The Rockport equation misses by about 5 ml/kg/min either way in its own validation study, and the run tests depend on you pacing well and going all out. Heat, hills, wind and a bad night's sleep all move the result.

The run tests also assume you ran. If you walked half of it, the number reads low. And a rating is not a diagnosis. If your result is a surprise, in either direction, a lab test is the only way to know.

The classic Army chart only prints so far down. If your sit-ups, push-ups or run fall below its lowest row, the calculator says so and gives the most your total could be. The walk, bike and swim substitutes for the run are go or no-go on the Army's charts, so they aren't scored here.

A few things are left out on purpose. The Navy's treadmill and bike options, the Air Force's 2-mile walk and its exemptions, the Marine Corps' Combat Fitness Test and its altitude run table, and special-duty standards are all outside what's scored here. The charts change, too: each one on the page is the version in force when I built it, and the sources below name the date.

Questions people ask

Which test should I pick?

The 12-minute run if you like to run by the clock. The 1.5-mile run if you like a set distance. The walk if you're new to training, older, or coming back from time off. For the Army, use the AFT. The classic test was retired in 2022.

Is it safe?

The runs and the Army tests are maximal efforts. If you have a heart or lung condition, get chest pain or dizziness when you exercise, or you're brand new to training, see your doctor first and start with the walk.

Is this my official score?

It uses each service's own charts, so the points match. Your unit's scorer and your record are what count.

Is the NFL Combine comparison my fitness level?

No. It shows where your result would land among elite football players. It's fun and it's honest, but it isn't an age and sex norm. Use the rating on the other tests to see how you compare with people like you.

What's a good repeatability score?

There's no published standard for this test, so I can't grade it. 0% is perfect, and lower is better. Retest every few weeks and aim to bring your own number down.

Does failing the 10-second one-leg stand mean I'll die early?

No. The study found that, as a group, adults 51 to 75 who couldn't hold 10 seconds were more likely to die over the next 7 years. That's a link across 1,702 people, not a forecast for one person, and the study can't say whether getting better would change it. If you're worried, ask your doctor.

What's a good sitting-rising score?

10 is perfect: you get down and up with no hands, knees or wobbles. In the 2025 study, people who scored 10 had the lowest death rate. The groups step down from there: 8.5 to 9.5, then 8, then 4.5 to 7.5, then 0 to 4.

Why isn't the quarterback group on the bench press?

Too few quarterbacks do the bench at the Combine to rank anyone fairly, so I left that group out for that test.

Why is there no Space Force test?

The Space Force's scoring charts aren't public. It uses a login tool that needs a military ID card, so I can't check the numbers, and I won't build a calculator from a third party's copy.

Is the police test the one my department uses?

Probably not exactly. There's no national standard. This one is Pennsylvania's academy entry minimums, built on Cooper Institute norms. Your department publishes its own, so use theirs for the real answer.

Can I fail the CPAT on time alone?

Yes. The pass mark is 10:20 for all eight events. You can also fail for breaking an event's rules, and this page can't check those.

What's a good VO2 max?

It depends on age and sex, which is why the calculator rates it for you. A man in his thirties at 45 is in the excellent band. A woman in her fifties at 32 is too.

Next

• Train at the right effort: heart rate zones →
• Workouts with the clock built in →