Train for|5 training days a week by default
ACFT training program.
Army Combat Fitness Test: deadlift, power throw, hand-release push-ups, sprint-drag-carry, plank and 2 mile run. Targets are the 60-point minimums for the youngest male bracket; aim higher.
What the test is
The Army Combat Fitness Test has six events scored 0 to 100 each: the 3 Repetition Maximum Deadlift, Standing Power Throw, Hand-Release Push-Up, Sprint-Drag-Carry, Plank and 2 Mile Run. The published pass standard is 60 points per event, with scoring tables by age and sex.
The figures below are the 60-point minimums for the youngest male bracket at the time of writing. The Army announced the Army Fitness Test in 2025 as a successor that drops the standing power throw, so confirm which test and which tables your unit administers.
The standards
Published figures at the time of writing. Confirm the current standard with the recruiting office before you set a target; you can edit every target on the goal screen.
| Target | Test |
|---|---|
| 140lb | 3 rep max deadlift |
| 6m | Standing power throw60-point minimum; brackets differ. |
| 10reps | Hand-release push-ups in 2 min |
| 3:00min:sec | Sprint-drag-carryConservative; the 60-point time is under 2:30 for men 17 to 21. |
| 1:30min:sec | Plank |
| 22:00min:sec | 2 mile run |
How the plan is built for it
- 1Each event gets its own progression: a weekly heavy deadlift triple with back-off sets, throw practice with swings and jumps, hand-release push-up volume, SDC pieces with the full event timed every two to three weeks, and plank holds at two intensities.
- 2Three runs a week for the 2 miler: easy, intervals at goal pace, and a steady run, with the pace set from your own time trial.
- 3Every fourth week is lighter so the strength and the running recover together.
- 4A five to seven day taper before test day, with the deadlift and the run both arriving fresh.
- 5Every morning the plan reads your HRV, sleep and resting heart rate from your watch and proposes one change when you are not recovered: scale the loads, swap with an easier day, or rest. You accept it or keep the plan.
Questions
What is a passing ACFT score?
At the time of writing, 60 points in each of the six events, 360 total, with tables by age and sex. Confirm the current tables and whether your unit has moved to the Army Fitness Test.
How long does ACFT preparation take?
Twelve weeks is enough for most soldiers to improve every event. A weak event may need a dedicated block first.
Does the plan use US units?
Yes. Pounds, miles and the published event names are used when you pick the ACFT goal.