Navy PRT Calculator

What is the Navy PRT?

The PRT is the fitness test within the Navy's Physical Fitness Assessment (PFA). The PFA has two parts: the Body Composition Assessment (BCA) and the PRT. Sailors complete it in each assessment cycle – under the 2026 rules there are two cycles a year, January to June and July to December – and results are recorded in the Physical Readiness Information Management System (PRIMS) and shown on evaluations and fitness reports.

The three events

• Push-ups: as many correct repetitions as possible in two minutes.
• Forearm plank: hold the plank position as long as possible with correct form.
• Cardio: the 1.5-mile run, or an approved alternative such as the 2,000 m row, 500-yard swim or 450 m swim (other options such as treadmill or stationary bike may be authorised by your command).

How the Navy PRT is scored

Each event earns points from tables that depend on your age group and sex. Your overall score is the category that matches the average of your event points – so a strong run can lift a weaker plank, unlike rules that use the lowest event. But there is a floor: every event must reach at least the Probationary standard, and failing any one event fails the PRT.

Points move in steps, and categories have low, medium and high sub-levels. Always check the current Guide-5A, because standards and tables can change between versions of the instruction.

How to use the Navy PRT calculator

1. Choose your age group and sex – the age that applies is set by the PRT rules for the cycle.
2. Enter your push-up count and plank time.
3. Choose your cardio event and enter your time.
4. Read your points per event, the average, your category and any event that is below the passing level.
5. Check the 'gap' line to see exactly what would move you to the next category.

Closing the gap to the next category

Because the overall score is an average, the cheapest points are often in your weakest event. If your events score 85, 80 and 55, the average is about 73 – just below the Excellent band. Raising the 55 event to 70 lifts the average to about 78 and moves you into Excellent, which may be far easier than adding more to an already strong event. The calculator shows these trade-offs automatically.

Training tips for each event

• Push-ups: practise the full test duration with strict form; sets close to failure two or three times a week build endurance, and pacing matters – many sailors lose reps by starting too fast.
• Plank: train holds slightly longer than your goal and include side planks and dead bugs; keep a straight line from head to heels, as form breaks end the event.
• 1.5-mile run: combine one interval session (for example 400 m repeats at goal pace or faster), one tempo run and one easy longer run each week.
• Swim or row: practise on the exact equipment and distance you will test on, including turns or damper settings.

The Body Composition Assessment

Before the PRT counts, sailors complete the BCA, which screens body composition against Navy standards. Sailors who exceed the standard are assessed further and may be enrolled in the Fitness Enhancement Program. The 2026 rules also tightened the high-performance exception that lets sailors with very strong PRT results pass the BCA requirement. Our body shape and BMI-related tools can help you monitor trends, but only the official BCA procedure counts.

What happens if you fail?

A PFA failure is recorded and typically leads to the Fitness Enhancement Program (FEP), with remedial training and retesting. Under the 2026 rules, repeated failures within a set period can lead to administrative processing, and failures before January 2026 are treated differently for some career decisions. Your Command Fitness Leader can explain how the current instruction applies to you.

Why your official score may differ

Calculators can only be as current as their tables. Your CFL scores the test on the day, applies form standards (for example, push-ups that do not reach the required depth do not count), records times precisely and enters results in PRIMS. Use this tool to plan and track training, then treat the recorded score as the one that counts.

An 8-week preparation plan

If your PRT is about two months away, a simple structure works for most sailors. Adjust the volume to your current fitness and stop any exercise that causes pain.

Choosing your cardio event

Your command decides which cardio options are available on test day, so ask early. Many sailors choose the event that best suits their background: strong runners usually stay with the 1.5-mile run, swimmers may score more easily in the pool, and the row can suit sailors who struggle with running impact. Whatever you choose, practise that exact event, on the same equipment and distance, before test day. A rower set to a different damper, or a pool of a different length, can change your result.

Test-day tips

• Arrive rested and hydrated, eat a light meal you know agrees with you, and warm up for 10–15 minutes.
• Listen carefully to the CFL's form briefing – reps that do not meet the standard are not counted.
• Pace the push-ups: steady reps from the start usually beat a fast start and long rests.
• In the plank, focus on breathing and a neutral neck; small adjustments that break the line can end the event.
• Start the cardio event at your planned pace rather than with the group, then speed up in the final quarter.

Medical waivers, pregnancy and special cases

Sailors with medical conditions may receive a medical waiver from part or all of the PRT, issued by medical personnel and recorded in PRIMS. Pregnant and postpartum sailors follow separate rules on testing and return to the PRT, and there are provisions for deployment, operational commitments and other circumstances. The calculator cannot apply these – your CFL and medical department can explain what applies to you.

Sources

1. OPNAVINST 6110.1L – Physical Readiness Program (29 Dec 2025) — secnav.navy.mil/doni
2. NAVADMIN 264/25 – Changes to the Physical Readiness Program (fact sheet) — mynavyhr.navy.mil
3. OPNAV PRP Guide-5A – Physical Readiness Test (Dec 2025) — mynavyhr.navy.mil