Army Fitness Test Training Plan for All 5 AFT Events

The Army Fitness Test (AFT) replaced the Army Combat Fitness Test (ACFT) as the Army's test of record in June 2025. It keeps five of the old six events and drops the standing power throw. If you trained for the ACFT, most of your work still counts.

This guide lists the five events, the scores you need, and a weekly plan you can run in a normal gym. The aim is simple. Build a strong deadlift, a fast sprint-drag-carry and a steady two-mile run without letting one quality eat the others.

The five AFT events and what each one tests

The official Army fitness requirements page on GoArmy lists the events in test order:

1. 3 Repetition Maximum Deadlift (MDL). Lift the heaviest load you can for three reps with a 60-pound hex bar and plates.
2. Hand-Release Push-Up (HRP). Do as many correct reps as you can in two minutes.
3. Sprint-Drag-Carry (SDC). Run five 50-meter shuttles: sprint, sled drag with a 90-pound sled, lateral shuffle, carry two 40-pound kettlebells, sprint.
4. Plank (PLK). Hold a correct plank for as long as you can.
5. Two-Mile Run (2MR). Run two miles on a generally flat course for time.

Each event scores from 0 to 100 points. The same page states that you need 60 points in every event and a total of 300 to pass. The maximum is 500.

"Each event in the AFT is designed to assess and improve your physical strength, mental toughness, coordination, and flexibility, while helping to prevent injuries."

U.S. Army, Fitness Requirements (AFT), GoArmy.com

The scores you need

The scoring tables in HQDA EXORD 218-25, Annex B set the targets. For the 17 to 21 age group, the 60-point minimums are:

Event	Male and combat (M|C)	Female
Deadlift (3 reps)	150 lb	120 lb
Hand-release push-up	15 reps	11 reps
Sprint-drag-carry	2:28	3:15
Plank	1:30	1:30
Two-mile run	19:57	22:55

The 100-point marks for the same age group are a 340 lb deadlift, 58 push-ups, a 1:29 sprint-drag-carry, a 3:40 plank and a 13:22 run (male and combat column). Soldiers in combat specialties use the sex-neutral "M|C" column and need a 350 total. Check your own age column in the tables before you set goals.

What the research says about AFT performance

Large data sets show that training, not only sex or age, decides who meets a high standard. A study of 1,329,066 ACFT scores by the U.S. Army Research Institute of Environmental Medicine found a 50.9% average overlap between male and female score distributions, and 28% of women passed when rescored at the male standard (Murray et al., 2026). The authors close with a clear message:

"These data are consistent with known examples of elite Soldiers and Marines that demonstrate that when presented with a high standard, many individuals (male and female) can meet that standard with proper training."

Murray TA et al., Medicine and Science in Sports and Exercise, 2026

A second study of 177 ROTC cadets found that hand-release push-ups and the plank together explained 62.5% of the variance in total score (R² = 0.625), and that fat-free mass linked to the strength-power events (Shaul et al., 2026). The practical read: build lean mass, and do not neglect the upper-body endurance events.

How to train each event in the gym

Deadlift

Train the hex bar or a conventional deadlift twice a week. Use 4 sets of 3 to 5 reps at 75 to 85% of your one-rep max on the heavy day. On the second day, do 3 sets of 5 at about 65% with crisp speed. Add Romanian deadlifts and split squats for 3 sets of 8.

Hand-release push-up

Train push-ups as volume, not only max tests. Use sets of 50 to 60% of your max rep count, 5 to 8 sets, three days a week. Pair them with bench press or dumbbell press at 3 sets of 6 to 10 for raw strength.

Sprint-drag-carry

Practice the full event once a week at race effort, plus parts of it. Use heavy sled drags for 4 x 25 meters, farmer carries with 40 to 53 lb kettlebells for 4 x 40 meters, and 10 to 20 meter sprints with full rest.

Plank

Hold planks three times a week. Do 3 to 4 holds at 70% of your best time. Add side planks and dead bugs for 2 to 3 sets.

Two-mile run

Run three times a week. Do one interval day (6 x 400 meters at goal pace minus 5 to 10 seconds per lap), one tempo run of 15 to 25 minutes, and one easy run of 30 to 45 minutes.

A sample AFT training week

This week fits five sessions and keeps the hard leg days apart.

• Monday, strength A: hex bar deadlift 4 x 3 to 5 at 75 to 85%, bench press 3 x 6, split squat 3 x 8, plank 3 holds.
• Tuesday, intervals: 6 x 400 m with 90 seconds rest, then push-up sets 6 x 50% of max.
• Wednesday, rest or easy walk.
• Thursday, strength B and SDC: deadlift 3 x 5 at 65%, row 3 x 10, sled drag 4 x 25 m, farmer carry 4 x 40 m, one full SDC rep.
• Friday, tempo run: 20 minutes at comfortably hard pace, then planks and push-up sets.
• Saturday, easy run: 35 to 45 minutes at a pace you can talk at.
• Sunday, rest.

Test the full AFT every four to six weeks. Use the results to shift volume toward your lowest-scoring event.

Build it in the free builder

Open the free program builder and enter your test date, your current deadlift 3RM, push-up max and two-mile time. Choose four or five training days a week. The builder sets your deadlift percentages and run volume so you peak on test day. You can also start from one of the starter programs and edit it to match your age column and target score.