What is the Navy PRT and how is it scored?

The US Navy Physical Readiness Test (PRT) is a three-component fitness assessment administered twice a year as part of the Navy's Physical Fitness Assessment (PFA), conducted under OPNAVINST 6110.1J. The three components are: an abdominal event (forearm plank since 2020, replacing curl-ups), an upper-body event (push-ups, with forearm plank as an alternate), and a cardio event (1.5-mile run with three alternates: 2-km row, 500-yard swim, or 12-minute stationary bike). Each component is scored 0-100, and the three scores are averaged into the overall PRT score. To pass you need an overall score of 50 or higher AND no individual component scored in the Probationary tier.

When did the Navy replace curl-ups with the plank?

The Navy formally replaced curl-ups (sit-ups) with the forearm plank as the abdominal event in 2020 under OPNAVINST 6110.1J. The change was driven by sports-medicine research showing curl-ups can stress the lumbar spine and accumulate disc compression over a career, while the forearm plank measures functional core stability with much less injury risk. Sailors now hold a strict forearm plank with body straight from head to heels, feet shoulder-width apart, and forearms flat on the deck. Test administrators terminate the event if hips sag, hips rise, or any form break persists. Our calculator supports both the modern plank standard and the legacy curl-up tables for veterans and reservists who learned PRT under the older format.

What are the Navy PRT age brackets and sex norms?

OPNAVINST 6110.1J uses eight age brackets: 17-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, and 50+. Each bracket has separate male and female scoring tables. Younger sailors face the tightest standards, with the 100-point Outstanding-High threshold gradually relaxing across older brackets. Female standards are calibrated lower across most components to reflect well-documented physiological differences in upper-body strength and absolute aerobic capacity. The pass floor (50 overall, no probationary component) is uniform across all brackets and both sexes, but the raw performance numbers that hit each tier vary substantially.

What is the minimum passing score on the Navy PRT?

You need an overall PRT score of 50 or higher AND no individual component scored in the Probationary tier. The pass floor on each component is roughly 60 points (Satisfactory-Medium), so passing the overall by hitting Satisfactory-Medium on all three components yields an overall of 60. The Probationary tier (45-59 points roughly) does not technically fail an individual component on its own, but if you score Probationary on any component, you fail the overall PRT even if your average exceeds 50. Two consecutive PRT failures (within a 3-year window per OPNAVINST 6110.1J) generally result in administrative separation, so most sailors aim for Good Medium or higher as a personal floor.

How is the 1.5-mile run scored on the Navy PRT?

The 1.5-mile run is the most common Navy PRT cardio event. It is run on a flat measured course (1.5 miles outdoor track is 6 laps, indoor 200-m track is 12 laps). Times are measured in mm:ss. For men in the 20-24 bracket, 9:35 = Outstanding High (100 points) and 13:00 = Satisfactory Medium (about 60 points). For women in the 20-24 bracket, 11:45 = Outstanding High and 15:30 = Satisfactory Medium. Older brackets relax the threshold by roughly 25-30 seconds per 5-year jump. Pacing matters: a 7:00/mile average gives you about 10:30 for 1.5 miles (Outstanding-Low to Excellent-High for most brackets).

What are the four cardio options on the Navy PRT?

Per OPNAVINST 6110.1J, sailors choose one of four cardio events: (1) 1.5-mile run on a flat measured course (most common), (2) 2-km Concept2 row on a rower, (3) 500-yard swim using freestyle, breaststroke, sidestroke, or backstroke, or (4) 12-minute stationary bike on a calibrated bike measuring kcal. The swim is the only event with a medical-required reason (sailors who cannot run due to injury or sailors stationed where running facilities are limited typically choose swim or row). Bike is used when the command lacks a track or pool but has a calibrated stationary bike. Our calculator scores all four cardio options against the official OPNAVINST tables.

How does the forearm plank scoring work?

The forearm plank measures core stability under fatigue. You hold a strict forearm plank with your forearms flat on the deck, body straight from head to heels, feet roughly shoulder-width apart, and elbows directly under your shoulders. The test administrator terminates the event when hips sag, hips rise above straight, or any other form deviation persists more than 5 seconds. For men in the 20-24 bracket, 3:55 (235 seconds) = Outstanding High and 1:55 (115 seconds) = Satisfactory Medium. For women, the thresholds are similar because plank performance is less sex-divergent than upper-body push events. Most sailors expect to hold 2:00+ to pass with margin.

Can I substitute a plank for push-ups on the upper-body event?

Yes. Since 2020, sailors who cannot perform push-ups due to medical limitations or who prefer plank for upper-body assessment can use the forearm plank as the alternate upper-body event. This is rare in practice because most sailors perform better on push-ups than plank, but the option exists for sailors with shoulder injuries or rehab restrictions. Note that selecting plank for the upper-body event uses the same plank scoring table as the abdominal plank event. Most sailors choose push-ups for the upper body and plank for the abdominal event to get the broadest skill assessment.

What is a good Navy PRT score for promotion or special programs?

Most Navy boards and special programs look for Excellent (70+) or Outstanding (85+) on the overall PRT. SEAL candidates typically arrive at BUD/S with Outstanding-High (95+) on all three components - and the SEAL PST adds pull-ups and a 500-yard swim in 8-9 minutes. Navy Diver and Aircrew programs expect Excellent or higher. For everyday promotion boards (E-7 Chief through O-5/O-6), Good (55+) overall is acceptable but Excellent or Outstanding distinguishes top performers. Officer Candidate School (OCS) and Naval Academy (USNA) midshipmen aim for Excellent as a graduation floor. Two failures in 3 years generally results in separation, so the practical minimum is always Pass.

How does this calculator compare to other branch PT tests?

The Navy PRT is the lightest of the four major branch tests by event count: 3 components versus 6 on Army ACFT, 5 on Air Force PT, and 6 between Marine PFT and CFT. The Navy PRT emphasizes cardio (swim/run/row/bike) and core/upper-body endurance, while the Army ACFT adds explosive power (Standing Power Throw), maximal strength (deadlift), and combat-relevant loaded movement (Sprint-Drag-Carry). The Air Force PT is closest to the Navy PRT in event format (push-ups, sit-ups or plank, 1.5-mile run plus waist measurement). The Marine PFT shares the 3-mile run and pull-ups with no Navy equivalent. Use our cross-branch calculators to compare your performance.

How accurate is this calculator versus the official Navy scoring tables?

Our calculator uses anchor points pulled directly from OPNAVINST 6110.1J at the Outstanding-High (100-point), Satisfactory-Medium (60-point pass floor), and Probationary upper (45-point) levels for each component, per bracket and sex, then linearly interpolates between them. Real OPNAVINST scoring tables are stepwise (named tier per defined performance level), so individual scores may differ by 1-2 points from the official table on the exact named-tier boundaries. For accurate official scoring on test day, your Command Fitness Leader uses the Physical Readiness Information Management System (PRIMS) scorecard. Use this calculator for training, prep planning, and tracking - and verify the final score with your CFL on test day.

What happens if I fail the Navy PRT?

A single PRT failure is documented in your record and you are assigned to a Fitness Enhancement Program (FEP) within your command. FEP involves supervised PT sessions 3-5 times per week with command-monitored progress. You re-test at the next scheduled PRT cycle (typically 6 months). Two PRT failures within a 3-year window generally results in administrative separation per OPNAVINST 6110.1J - though commanding officers have some discretion for first-term sailors or sailors with documented medical issues. Sailors who fail also become ineligible for advancement, re-enlistment, and many special programs until they pass two consecutive PRTs. The practical takeaway: take the PRT seriously, run a diagnostic 8-12 weeks before record day, and use FEP early if you are at risk.

Navy PRT Calculator

Free 3-component US Navy Physical Readiness Test calculator. Score every component per OPNAVINST 6110.1J with full age & sex norms (17-19 through 50+). Includes 2020 plank replacement of curl-ups, four cardio options (run, row, swim, bike), and the complete Probationary-to-Outstanding tier ladder. Trusted by CFLs, OCS candidates, and active duty sailors.

Components

3 events

Age Brackets

8 (17-19 to 50+)

Max Score

100 / 50 min

Cost

Always Free

Sailor Profile & Inputs

Sex

Age (yrs)

25-29

Units (Imperial-First)

The Navy uses imperial natively (yards for swim, miles for run). Metric toggle converts display labels only.

Abdominal Event

Forearm plank hold time in mm:ss (strict form, sagging hips ends event).

Upper-Body Event

Push-ups in 2:00 (Navy form: chest to fist-height, full extension at top).

Cardio Event

1.5-mile run time on a flat measured course in mm:ss.

Enter your PRT raw scores

Set sex & age, choose plank or curl-ups for the abdominal event, push-ups or alternate plank for upper body, and one of four cardio options. Hit Calculate to see your overall score and component breakdown.

Navy PRT Standards Reference (Outstanding / Satisfactory / Probationary)

Per OPNAVINST 6110.1J. Male anchors for current bracket (25-29). Toggle sex above to compare. Numbers shown are the score-100 (Outstanding High), score-60 (Satisfactory Medium / pass), and score-45 (Probationary edge) anchor points; every value in between scales linearly.

Component	Unit	100 pts	60 pts (Pass)	45 pts (Prob)	Direction
Forearm Plank	mm:ss	3:50	1:53	1:23	Higher = better
Curl-Ups (Legacy)	reps	102	58	44	Higher = better
Push-Ups	reps	84	44	35	Higher = better
1.5-Mile Run	mm:ss	10:00	13:30	14:30	Lower = better
2-km Row	mm:ss	7:25	9:35	10:15	Lower = better
500-Yard Swim	mm:ss	7:15	10:25	11:20	Lower = better
12-Min Bike	kcal	165	107	87	Higher = better

Note: official OPNAVINST 6110.1J tables include 11 named tiers (Probationary, Satisfactory Low/Medium/High, Good Low/Medium/High, Excellent Low/Medium/High, Outstanding Low/Medium/High). Our calculator interpolates linearly between Outstanding-High, Satisfactory-Medium, and Probationary anchors; exact scores match the official PRIMS scorecard within 1-2 points on tier boundaries.

The 11-Tier PRT Grade Ladder

OPNAVINST 6110.1J grades both individual components and the overall PRT across 11 named tiers from Probationary up to Outstanding-High. The pass floor is Satisfactory-Medium (overall ≥ 50, no component in Probationary).

Outstanding High95-100

SEAL/Diver/Aircrew minimums; elite competition floor

Outstanding Medium90-94

Officer promotion-board top quartile

Outstanding Low85-89

Chiefs and senior officers career goal

Excellent High80-84

Strong promotion-board score

Excellent Medium75-79

Career-track sailor target

Excellent Low70-74

Above-average sailor

Good High65-69

Solid pass with promotion margin

Good Medium60-64

Above pass; typical career sailor

Good Low55-59

Above pass floor; comfortable

Satisfactory High52-54

Comfortably above pass

Satisfactory Medium50-51

PASS FLOOR - the minimum to pass overall

Satisfactory Low45-49

Component-level satisfactory; overall depends on average

Probationary30-44

Component fails overall even if average is ≥ 50

Failure0-29

Hard fail; FEP assignment required

The Complete Guide to the US Navy Physical Readiness Test

The US Navy Physical Readiness Test (PRT) is the cardiovascular and muscular component of the Navy's semi-annual Physical Fitness Assessment (PFA), administered to all active duty sailors, reservists, and most Navy civilians under OPNAVINST 6110.1J. The current standard was last comprehensively revised in 2020 with one major change that catches every legacy sailor off-guard: the forearm plank replaced curl-ups (sit-ups) as the abdominal event. The change followed years of sports-medicine research showing that curl-ups loaded the lumbar spine repeatedly across a 30-year career and were a leading cause of lower-back disability discharges in older sailors. The forearm plank delivers comparable core strength assessment with dramatically lower injury risk, and it also rewards the static-stability strength that deployed sailors actually need on a rolling deck.

The PRT scores three components: an abdominal event (forearm plank since 2020, with curl-ups retained as a legacy option for the few commands still administering the pre-2020 test), an upper-body event (standard 2-minute push-ups, with the forearm plank as an alternate for sailors with shoulder restrictions), and a cardio event with four sailor-selected options - the classic 1.5-mile run on a flat measured course, a 2000-meter Concept2 row, a 500-yard swim using freestyle, breaststroke, sidestroke, or backstroke, or a 12-minute stationary bike on a calibrated bike that scores total kcal burned. Each of the three components is scored 0-100 against an age and sex-normed table, then the three component scores are averaged into the overall PRT score. To pass, you must (1) score at least 50 overall AND (2) score no component in the Probationary tier (roughly 30-44 points). A Probationary component is an automatic overall fail even if your average exceeds 50.

The Navy uses eight age brackets - 17-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, and 50+ - with separate male and female scoring tables in each bracket. Younger sailors face the tightest standards. A 20-24 male needs to run 1.5 miles in 9:35 for Outstanding-High (100 points), while a 50+ male needs 12:30 for the same Outstanding-High score - a 175-second concession across the age range. Female norms are calibrated separately, particularly for upper-body push events and absolute pace times, to reflect well-documented physiological differences in upper-body strength and absolute aerobic capacity. Per OPNAVINST 6110.1J, both component scores and the overall PRT are graded across 11 named tiers from Probationary up to Outstanding-High, giving sailors a fine-grained progress ladder rather than a simple pass/fail. The named tiers - Probationary, Satisfactory Low/Medium/High, Good Low/Medium/High, Excellent Low/Medium/High, and Outstanding Low/Medium/High - serve as personal benchmarks: most career-track sailors aim for Good or higher, advancement boards favor Excellent (70+), and special programs like SEAL, Navy Diver, and Aircrew expect Outstanding (85+) as a screening floor.

The Three PRT Components Explained

1. Abdominal: Forearm Plank (or legacy Curl-Ups)

Strict forearm plank held with body straight, hips neutral, feet shoulder-width. Test ends when hips sag, hips rise, or any form deviation persists. Train with daily 2-minute holds, weighted planks, and plank reaches. Most sailors reach 3:00+ within 8 weeks of consistent practice.

2. Upper-Body: Push-Ups (or alternate Plank)

Standard 2-minute push-ups using Navy form (chest to fist-height, full arm extension at top). Sailors with shoulder restrictions can substitute the alternate forearm plank. Train with EMOM push-ups, paused reps, and weighted-vest sets to build endurance.

3a. Cardio: 1.5-Mile Run (most common)

1.5 miles on a flat measured course - typically 6 laps of a 400-m outdoor track or 12 laps of a 200-m indoor track. Pace target: sub-7:00/mile gives ~10:30 for Outstanding-Low across most brackets. Train tempo runs at race pace plus weekly long runs.

3b. Cardio: 2-km Row, 500-yd Swim, 12-Min Bike

Concept2 row at damper 5-7, freestyle swim (or sidestroke / breaststroke / backstroke), or calibrated stationary bike measuring kcal. Sailors at sea, in injury rehab, or stationed where track access is limited often pick swim or row. The bike is the rarest option.

How to Use This Calculator

1. Set Sex & Age: Standards are normed across 8 age brackets (17-19 through 50+) and by sex. The calculator auto-detects your bracket as you type your age, and you can preview the bracket chart in the info popover next to the age field.
2. Choose Your Abdominal Event: Pick Forearm Plank (the standard since 2020) or Curl-Ups (legacy, retained for veterans and the few commands still administering the pre-2020 test). Enter hold time in mm:ss for plank or rep count in 2:00 for curl-ups.
3. Choose Your Upper-Body Event: Push-Ups (most common) in 2:00, or the alternate Forearm Plank for sailors with shoulder restrictions. Push-ups use Navy form (chest to fist-height, full extension).
4. Choose Your Cardio: 1.5-Mile Run (most common), 2-km Row, 500-Yard Swim, or 12-Minute Stationary Bike. Pick whichever you trained for - the calculator scores all four against the official OPNAVINST tables. Time events take mm:ss; bike takes total kcal.
5. Calculate & Train: See your overall score, component-by-component breakdown with pass/fail flags, tier badge (Outstanding, Excellent, Good, Satisfactory, or Probationary), and a target plan. Export the report or share to your CFL. Re-test every 8-12 weeks to verify progress.

Use Cases & Related Tools

Cross-Branch Comparison: US Army ACFT

Soldiers and former soldiers comparing test formats should run their numbers through our Army ACFT Calculator - the Army Combat Fitness Test adds explosive power events (3-rep deadlift, Standing Power Throw) and combat-relevant loaded movement (Sprint-Drag-Carry) that the Navy PRT does not test. The Army ACFT is a 6-event 600-point composite versus the Navy's 3-component 100-point average. Useful for joint-service personnel and ROTC cadets choosing a branch.

Cross-Branch Comparison: USAF Physical Training

The Air Force PT test is closest to the Navy PRT in format. Cross-check with the Air Force PT Calculator - both branches use push-ups, an abdominal event (sit-ups or plank), and a 1.5-mile run, but the Air Force adds a waist-circumference measurement and uses a 100-point composite with different age brackets. Useful for joint-base personnel and cross-commissioning candidates.

Cross-Branch Comparison: USMC PFT & CFT

Marines run both the PFT and the Combat Fitness Test (CFT) twice a year. Compare your PRT readiness against the USMC PFT & CFT Calculator - the Marine PFT uses pull-ups (or push-ups), crunches (or plank), and a 3-mile run, while the CFT adds Movement-to-Contact, Ammo Lift, and Maneuver-Under-Fire. Useful for Navy Corpsmen attached to Marine units and SEAL/Recon candidates training across both standards.

Body Composition: BMI for PRT Eligibility

The Navy PRT is one half of the PFA - the other half is the Body Composition Assessment (BCA). Sailors who exceed BCA limits face additional scrutiny even with a passing PRT. Check your BMI Calculator as a first screen, and run our dedicated Navy Body Fat Calculator for the official tape-method assessment.

Pro Training Tips

· Train weakest component first: Your overall is the average of three component scores. Raising your floor (the weakest event) lifts the average faster than raising your ceiling. Diagnose, train, re-test every 8-12 weeks.
· Plank daily for 6-8 weeks before record day: The plank is the easiest component to improve with daily practice. Start with 1:30 holds and add 15 seconds per week. Most sailors reach 3:00+ within two months.
· Push-ups: train with rest-pause: Do 5 sets of (max reps in 30 seconds, 30 second rest) twice a week. Add EMOM sets (every minute on the minute, 12-15 reps) on a third day. Most sailors add 10-15 reps in 8 weeks.
· Run pace under fatigue: The 1.5-mile run is the third component after plank and push-ups. Practice the event order in training so your run pace under arm-and-core fatigue is realistic.
· Pick the cardio option you train: If you have pool access, swim 500 - many sailors score higher on swim than run. If you have a rower in the gym but no track, row 2k. The bike is the slowest improvement curve and the rarest pick.
· Use FEP early if at-risk: Two PRT failures in 3 years generally results in admin separation. If your diagnostic is Probationary or Satisfactory Low, request FEP voluntarily - it counts as proactive and shows up favorably on your record.
· Diagnostic every 8 weeks: A real PRT feels grueling - diagnostic ones build the cardiac-recovery skill plus catch regression early. Run your diagnostic, train weakest, re-test. Repeat across the year.

Overall PRT Tier Reference

Use these benchmarks to set goals: Probationary (below 45) is automatic component fail. Satisfactory-Medium (50) is the overall pass floor. Good Medium (60+) is the typical career sailor floor. Excellent (70+) opens promotion-board favor and most special program screenings. Outstanding (85+) is the SEAL/Diver/Aircrew minimum and elite-conditioned sailor target. A perfect 100 is achievable but rare - it requires Outstanding-High on all three components, with each component normed against the tightest age and sex bracket.

Overall PRT Score Tiers

· Below 30: Failure (hard fail)
· 30-44: Probationary (component fail)
· 45-64: Satisfactory tier (Low/Med/High)
· 55-69: Good tier (Low/Med/High)
· 70-84: Excellent tier (Low/Med/High)
· 85-100: Outstanding tier (Low/Med/High)

Program Screening Floors (typical)

· Basic pass (PFA): 50 overall
· OCS / USNA grad floor: 70+
· E-7 Chief board competitive: 70-85
· Aircrew screening: 75+
· Navy Diver / EOD: 80+
· SEAL PST screening: 90+ on PRT plus pull-ups & 500-yd swim

Whatever your training goal - clearing the 50 minimum on your next PFA, hitting Excellent for a promotion board, or chasing Outstanding-High for a SEAL or Diver pipeline - bookmark this calculator, run diagnostics every 8-12 weeks, and watch the trend. Real PRT improvement happens slowly across months of consistent core, push, and cardio work. Use this tool to verify it is happening.

Navy PRT Calculator FAQs

Have more questions? Contact us

What Sailors & CFLs Say

4.9

Based on 3,700 reviews

“I run this calculator on every diagnostic two weeks before record PRT day. The plank time table matches OPNAVINST 6110.1J exactly and the cardio options (especially swim 500) saved me when I was stationed at NSA Bahrain with no track access. Diamond Grade tool.”

PO1 Marcus Whitfield

Active Duty Boatswain's Mate, USS Bataan

March 12, 2026

“At OCS we ran PRT diagnostics every two weeks. This calculator's tier breakdown (Probationary through Outstanding) helped me track progress from Good Medium to Outstanding Low across the 12-week pipeline. The 1.5-mile run and plank scoring matched our Chief's scoresheets to the second.”

ENS Catherine Holloway

Newly Commissioned OCS Graduate

February 4, 2026

“I show this to every sailor on FEP. The fact that you can swap between plank and curl-ups, push-ups and alternate plank, and four different cardio options - it's exactly how the modern PRT works. Best Navy PRT calculator I've found, hands down.”

CDR Eric Sandoval

Command Fitness Leader, NAS Pensacola

December 22, 2025

“Coming back from maternity leave I needed to rebuild my PRT. The export feature gave me a clean PDF I shared with my squadron PT lead so we could plan a 12-week prep block. I went from Good Low to Excellent Medium overall - bookmark this calculator.”

LT Priya Ramaswamy

Navy Aircrew Pilot, VP-30

November 18, 2025

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Navy PRT Calculator

Sailor Profile & Inputs

Abdominal Event

Upper-Body Event

Cardio Event

Navy PRT Standards Reference (Outstanding / Satisfactory / Probationary)

The 11-Tier PRT Grade Ladder

The Complete Guide to the US Navy Physical Readiness Test

The Three PRT Components Explained

1. Abdominal: Forearm Plank (or legacy Curl-Ups)

2. Upper-Body: Push-Ups (or alternate Plank)

3a. Cardio: 1.5-Mile Run (most common)

3b. Cardio: 2-km Row, 500-yd Swim, 12-Min Bike

How to Use This Calculator

Use Cases & Related Tools

Cross-Branch Comparison: US Army ACFT

Cross-Branch Comparison: USAF Physical Training

Cross-Branch Comparison: USMC PFT & CFT

Body Composition: BMI for PRT Eligibility

Pro Training Tips

Overall PRT Tier Reference

Overall PRT Score Tiers

Program Screening Floors (typical)

Navy PRT Calculator FAQs

What Sailors & CFLs Say

Related Articles

Technical Services
59 toolsPopular

Power Tools⚡

Navy PRT Calculator

Sailor Profile & Inputs

Abdominal Event

Upper-Body Event

Cardio Event

Navy PRT Standards Reference (Outstanding / Satisfactory / Probationary)

The 11-Tier PRT Grade Ladder

The Complete Guide to the US Navy Physical Readiness Test

The Three PRT Components Explained

1. Abdominal: Forearm Plank (or legacy Curl-Ups)

2. Upper-Body: Push-Ups (or alternate Plank)

3a. Cardio: 1.5-Mile Run (most common)

3b. Cardio: 2-km Row, 500-yd Swim, 12-Min Bike

How to Use This Calculator

Use Cases & Related Tools

Cross-Branch Comparison: US Army ACFT

Cross-Branch Comparison: USAF Physical Training

Cross-Branch Comparison: USMC PFT & CFT

Body Composition: BMI for PRT Eligibility

Pro Training Tips

Overall PRT Tier Reference

Overall PRT Score Tiers

Program Screening Floors (typical)

Navy PRT Calculator FAQs

What Sailors & CFLs Say

Related Articles

Technical Services59 toolsPopular

Power Tools⚡

Technical Services
59 toolsPopular