TEST OVERVIEW

AFPT (Army Physical Fitness Test)

The AFPT (Army Physical Fitness Test) is a common milestone for military-aligned training programs. This page presents the test components, suggested practice routines, and how to adapt ruck training to meet the standards.

TEST COMPONENTS

This test consists of the following components that measure different aspects of physical readiness:

2-mile run (cardiovascular endurance)
Push-up test (upper body endurance)
Sit-up test (core strength)
Alternate aerobic event (swim, bike, or row)

STANDARDS

2-mile run time standards by age and gender
Push-ups max in 2 minutes
Sit-ups max in 2 minutes

SUGGESTED PRACTICE ROUTINES

Routine 1: Run Improvement Plan

Interval training to improve 2-mile run time

Warm-up: 5-10 minutes light jogging
4 x 400m at goal pace with 90s rest
Cool-down: 5-10 minutes walking
Progress to 800m repeats in week 3-4

Routine 2: Push-up Progression

Build upper body endurance for the push-up test

Baseline: Max push-ups in 2 minutes
Daily sets at 60% of max with perfect form
Add 5 reps per week until reaching goal
Test weekly to track progress

MILESTONES

Baseline test to determine starting fitness
6-week practice cycle focusing on weak components
Pre-test taper and strategies

ADAPTING RUCK TRAINING

To meet the standards of AFPT (Army Physical Fitness Test), adapt your ruck training as follows:

Add 1-2 mile run segments to your ruck training at conversational pace
Practice push-ups with a loaded backpack (start with 10-15 lbs)
Incorporate core work (planks, hollow holds) after ruck sessions
Periodize training: Base → Strength → Peak → Taper before test