Air Force Pt Test 30 to 34 (Standards & Charts)

The Air Force PFT for individuals aged 30 to 34 includes fitness standards for both male and female airmen. This test evaluates their cardiovascular endurance, muscular strength, and core stability through three main components:

1. 1.5-Mile Run (Cardiovascular endurance)
2. Push-Ups (Upper body strength)
3. Sit-Ups or Plank Hold (Core strength)

Male Standards (30-34 Age Group)

• 1.5-Mile Run: Must be completed in approximately 12:30 minutes or less for a high score.
• Push-Ups: 40-50 repetitions in 1 minute is ideal.
• Core (Sit-Ups or Plank Hold): 42-50 sit-ups or a plank hold of around 2:30 minutes earns high points.

Female Standards (30-34 Age Group)

• 1.5-Mile Run: Must be completed in around 14:30 minutes or less for a high score.
• Push-Ups: 20-30 repetitions in 1 minute is ideal.
• Core (Sit-Ups or Plank Hold): 38-46 sit-ups or a plank hold of around 1:30 to 2 minutes is required for top scores.

These standards are periodically updated to align with health research and military readiness needs. For the latest charts and full scoring breakdowns, airmen should refer to official Air Force fitness guidelines.

MALE Cardiorespiratory Fitness Score Chart

USAF Fitness Assessment Scoring / Males 30-34 years of age
Final Version
Cardiorespiratory Fitness
Run Time (mins:secs)	20 m HAMR Shuttles	Health Risk Category	Points
< 9:34	> 94	Low Risk	60.0
9:35 - 9:58	88 - 93	Low Risk	59.5
9:59 - 10:10	86 - 87	Low Risk	59.0
10:11 - 10:23	83 - 85	Low Risk	58.5
10:24 - 10:37	80 - 82	Low Risk	58.0
10:38 - 10:51	77 - 79	Low Risk	57.5
10:52 - 11:06	74 - 76	Low Risk	57.0
11:07 - 11:22	71 - 73	Low Risk	56.5
11:23 - 11:38	68 - 70	Low Risk	56.0
11:39 - 11:56	65 - 67	Low Risk	55.5
11:57 - 12:14	62 - 64	Low Risk	55.0
12:15 - 12:33	59 - 61	Low Risk	54.5
12:34 - 12:53	56 - 58	Low Risk	54.0
12:54 - 13:14	54 - 55	Moderate Risk	53.5
13:15 - 13:36	51 - 53	Moderate Risk	52.0
13:37 - 14:00	48 - 50	Moderate Risk	50.5
14:01 - 14:25	45 - 47	High Risk	48.0
14:26 - 14:52	42 - 44	High Risk	45.5
14:53 - 15:20	39 - 41	High Risk	43.0
15:21 - 15:50	36 - 38	High Risk	40.5
15:51 - 16:22	33 - 35	High Risk	38.0
16:23 - 16:57*	30*- 32	High Risk	35.0
NOTES:
Health Risk Category = low, moderate or high risk for:
current and future cardiovascular disease, diabetes, certain cancers, and other health problems.
Passing Requirements - member must :
1) achieve a composite point total ≥ 75 points and
2) meet minimum point values for all components.
* Minimum Component Values
Run time < 16:57
20 m HAMR Shuttles > 30 Shuttles
Composite Score Categories
Excellent ≥ 90.0 pts
Satisfactory = 75.0 - 89.9
Unsatisfactory < 75.0
Final Version

FEMALE Cardiorespiratory Fitness Score Chart

USAF Fitness Assessment Scoring / Females 30-34 years of age
Final Version
Cardiorespiratory Fitness
Run Time (mins:secs)	20 m HAMR Shuttles	Health Risk Category	Points
< 10:51	> 77	Low Risk	60.0
10:52- 11:22	71 - 76	Low Risk	59.5
11:23 - 11:38	68 - 70	Low Risk	59.0
11:39 - 11:56	65 - 67	Low Risk	58.5
11:57 - 12:14	62 - 64	Low Risk	58.0
12:15 - 12:33	59 - 61	Low Risk	57.5
12:34 - 12:53	56 - 58	Low Risk	57.0
12:54 - 13:14	54 - 55	Low Risk	56.5
13:15 - 13:36	51 - 53	Low Risk	56.0
13:37 - 14:00	48 - 50	Low Risk	55.5
14:01 - 14:25	45 - 47	Low Risk	55.0
14:26 - 14:52	42 - 44	Low Risk	54.5
14:53 - 15:20	39 - 41	Low Risk	54.0
15:21 - 15:50	36 - 38	Moderate Risk	52.5
15:51 - 16:22	33 - 35	Moderate Risk	51.0
16:23 - 16:57	30 - 32	Moderate Risk	49.5
16:58 - 17:34	27 - 29	High Risk	47.0
17:35 - 18:14	24 - 26	High Risk	44.5
18:15 - 18:56	22 - 23	High Risk	42.0
18:57 - 19:43	19 - 21	High Risk	38.5
19:44 - 20:33*	16* - 18	High Risk	35.0
NOTES:
Health Risk Category = low, moderate or high risk for:
current and future cardiovascular disease, diabetes, certain cancers, and other health problems.
Passing Requirements - member must :
1) achieve a composite point total ≥ 75 points and
2) meet minimum point values for all components.
* Minimum Component Values
Run time < 20:33
20 m HAMR Shuttles > 16 Shuttles
Composite Score Categories
Excellent ≥ 90.0 pts
Satisfactory = 75.0 - 89.9
Unsatisfactory < 75.0
Final Version

MALE Muscular Fitness Score Chart

USAF Fitness Assessment Scoring / Males 30-34 years of age
Final Version
Muscular Fitness
1 min Push-ups	Points	2 min Hand Release Push-ups	Points	1 min Sit-ups	Points	2 min Cross Leg Reverse Crunch	Points	Forearm Plank Time (mm:ss)	Points
> 57	20.0	> 40	20.0	> 54	20.0	> 47	20.0	> 3:25	20.0
56	19.8	39	19.6	53	19.7	46	19.6	3:20	19.7
55	19.6	38	19.2	52	19.4	45	19.3	3:15	19.3
54	19.4	37	18.8	51	19.0	44	18.9	3:09	18.9
53	19.2	36	18.4	50	18.8	43	18.6	3:02	18.5
52	19.0	35	18.0	49	18.4	42	18.2	2:55	18.0
51	18.8	34	17.6	48	18.0	41	17.9	2:35	16.7
50	18.6	33	17.2	47	17.6	40	17.5	2:15	15.3
49	18.5	32	16.8	46	17.4	39	17.1	1:55	14.0
48	18.4	31	16.4	45	17.0	38	16.8	1:35	12.7
47	18.2	30	16.0	44	16.6	37	16.4	1:15	11.3
46	18.0	29	15.6	43	16.0	36	16.1	:55*	10.0
45	17.8	28	15.2	42	15.0	35	15.7
44	17.6	27	14.8	41	14.0	34	15.4
43	17.4	26	14.4	40	13.0	33	15.0
42	17.2	25	14.0	39	12.0	32	14.6
41	17.0	24	13.6	38	9.0	31	14.3
40	16.6	23	13.2	37	6.0	30	13.9
39	16.0	22	12.8	36*	3.0	29	13.6
38	15.6	21	12.4			28	13.2
37	15.4	20	12.0			27	12.9
36	15.0	19	11.6			26	12.5
35	14.6	18	11.2			25	12.1
34	14.0	17	10.8			24	11.8
33	13.6	16	10.4			23	11.4
32	13.4	15*	10.0			22	11.1
31	13.0					21	10.7
30	12.0					20	10.4
29	11.0					19*	10.0
28	10.6
27	10.0
26	7.0
25	4.0
24*	1.0
* Minimum Component Values
Passing Requirements - member must :
1) achieve a composite point total ≥ 75 points and
2) meet minimum point values for all components.
Composite Score Categories
Excellent ≥ 90.0 pts
Satisfactory = 75.0 - 89.9
Unsatisfactory < 75.0
Final Version

FEMALE Muscular Fitness Score Chart

USAF Fitness Assessment Scoring / Females 30-34 years of age
Final Version
Muscular Fitness
1 min Push-ups	Points	2 min Hand Release Push-ups	Points	1 min Sit-ups	Points	2 min Cross Leg Reverse Crunch	Points	Forearm Plank Time (mm:ss)	Points
> 46	20.0	> 31	20.0	> 45	20.0	> 44	20.0	> 3:20	20.0
45	19.9	30	19.6	44	19.7	43	19.7	3:15	19.7
44	19.8	29	19.2	43	19.4	42	19.4	3:09	19.3
43	19.6	28	18.8	42	19.0	41	19.1	3:02	18.8
42	19.4	27	18.4	41	18.8	40	18.9	2:55	18.4
41	19.2	26	18.0	40	18.0	39	18.6	2:35	17.1
40	19.0	25	17.6	39	17.6	38	18.3	2:15	15.8
39	18.8	24	17.2	38	17.0	37	18.0	1:55	14.5
38	18.7	23	16.8	37	16.6	36	17.7	1:35	13.2
37	18.6	22	16.4	36	16.4	35	17.4	1:15	11.9
36	18.4	21	16.0	35	16.0	34	17.1	:55	10.6
35	18.3	20	15.6	34	15.6	33	16.9	:50	10.3
34	18.2	19	15.2	33	15.0	32	16.6	:45*	10.0
33	18.0	18	14.8	32	14.0	31	16.3
32	17.9	17	14.4	31	13.6	30	16.0
31	17.8	16	14.0	30	13.0	29	15.7
30	17.6	15	13.6	29	12.0	28	15.4
29	17.4	14	13.2	28	9.0	27	15.1
28	17.3	13	12.8	27	6.0	26	14.9
27	17.2	12	12.4	26*	3.0	25	14.6
26	17.0	11	12.0			24	14.3
25	16.6	10	11.6			23	14.0
24	16.4	9	11.2			22	13.7
23	16.0	8	10.8			21	13.4
22	15.8	7	10.4			20	13.1
21	15.6	6*	10.0			19	12.9
20	15.2					18	12.6
19	15.0					17	12.3
18	14.0					16	12.0
17	13.6					15	11.7
16	13.0					14	11.4
15	12.0					13	11.1
14	10.0					12	10.9
13	7.0					11	10.6
12	4.0					10	10.3
11*	1.0					9*	10.0
* Minimum Component Values
Passing Requirements - member must :
1) achieve a composite point total ≥ 75 points and
2) meet minimum point values for all components.
Composite Score Categories
Excellent ≥ 90.0 pts
Satisfactory = 75.0 - 89.9
Unsatisfactory < 75.0
Final Version