Army Combat Fitness Test calculator

rmy Combat Fitness Test Calculator: Calculate Your ACFT Score

For those aspiring to join the United States military and those currently serving, physical fitness is not just a workout, it’s a way of life. In 2020, the US Army replaced its old fitness test, the APFT (Army Physical Fitness Test), with the more comprehensive and rigorous Army Combat Fitness Test (ACFT) . This change was made to test whether a soldier has the necessary physical strength to withstand real-world conditions on the battlefield.

Unlike the old test, the ACFT uses age- and gender-based scoring methods. This is where an Army Combat Fitness Test calculator comes in handy. This tool helps you increase your career promotion points and accurately track your fitness levels. Whether you’re a new recruit or a seasoned officer, knowing in advance how many points you’ll get in each event can help you plan your training.

In this article, we take a detailed look at how to use the ACFT calculator and how to perform well in six major events. Unlike other articles on the internet, we discuss the scientific aspects and training strategies of each exercise.

What is the Army Combat Fitness Test Calculator?

The ACFT is a physical fitness test that consists of six different events. There is a total of 600 points, with a maximum of 100 points for each event. To pass, you must score at least 60 points in each event (360 points total). Doing these calculations mentally can be difficult, especially when there are different standards for each age and gender. This is where the Army Combat Fitness Test calculator comes in to help you.

How to use this calculator?

Using this tool is very simple. Follow the steps below:

1. Enter information: First select your gender (Male/Female) and age (Age). This must be accurate as the ACFT scoring chart changes with age.
2. Record the outcome of events:
   • Deadlift: Enter the weight you lifted in pounds (lbs).
   • Standing Power Throw: Record the distance in meters the ball was thrown.
   • Hand Release Push-up: Enter the number of push-ups completed correctly.
   • Sprint-Drag-Carry: Enter the time taken for this (minutes:seconds).
   • Plank: Record the time spent planking.
   • Two-Mile Run: Enter the time it took to run two miles.
3. Check Score: Once all the information is entered, the calculator will show your total score and your individual score in each event.

ACFT Scoring Formula and Logic

The ACFT’s scoring system is designed based on the principle of a “physiological baseline.” That is, 60 points (the minimum passing score) indicate the physical fitness that a soldier needs to be able to perform on the battlefield.

Key features of the scoring formula:

• Age Brackets: Unlike the old APFT, the ACFT 2024 has age-based exemptions in the standards. For example, a 40-year-old soldier will be allowed more time to complete a two-mile run than a 22-year-old soldier.
• Gender: For the same raw score (for example, 200 pounds in the deadlift), men and women will receive different points. This is due to physiological differences.
• Raw Score vs Scaled Score: The “raw score” is the performance you perform (e.g., a 14-minute run). The “scaled score” is the conversion of this to a score from 0 to 100.

It is important to control your weight and maintain fitness. For this, it would be beneficial to use the Army Body Fat Calculator from Omni Calculator .

How to excel in the 6 events at ACFT? (Detailed study)

It’s not enough to just know your score using an Army Combat Fitness Test calculator ; you also need to know how to improve that score. The six events on the ACFT test different parts of the body and energy systems. Below are expert tips for improving each event.

1. 3 Repetition Maximum Deadlift (MDL – 3 Repetition Maximum Deadlift)

This is the first event of the ACFT. It tests your leg, back, and grip strength. This is the strength you need when you have to lift heavy equipment or injured colleagues on the battlefield.

How to do it?

The bar used here is not a straight bar, but a “Hex Bar.” This reduces the risk of back injuries. You should lift the bar from inside the bar, with your knees bent and your back straight (Neutral Spine). A set is completed when you do this three times in a row.

Expert advice:

• Breathing: Breathe in and brace your core before lifting the weight. Exhale only when lowering the weight.
• Avoid bouncing: When you lower the weight, don’t let it bounce off the floor. Each time, the weight should be brought to a dead stop before lifting it again.
• Grip strength: Many people have the strength to lift weights, but their hands are less able to hold the bar. Exercises like the ‘Farmers Walk’ can help increase grip.

You can use the One Rep Max Calculator to check your maximum weight lifting capacity .

2. Standing Power Throw (SPT)

This is an event that tests explosive power. A 10-pound (about 4.5 kg) medicine ball must be thrown backward over the head. This indicates the ability to overcome large obstacles and throw grenades.

Main strategies:

• This is not a test of arm strength, but one that requires the use of the whole body.
• Hip Explosion: The ball gains speed by rapidly pushing the hips forward, similar to doing a kettlebell swing.
• Jump: Jumping slightly when throwing the ball will help increase distance, but be careful not to cross the foul line.
• Try throwing the ball at a 45-degree angle. If you go too high, the distance will be reduced, and if you go too low, it will fall to the floor quickly.

3. Hand Release Push-up (HRP – Hand Release Push-up)

Unlike a regular push-up, you must press your chest to the floor each time and extend your arms out to the sides (T-shape). This tests upper body endurance.

Things to note:

• Keep your body straight: While doing push-ups, your body should be in a plank position. Your back should not bend or sag.
• Arm Extensions: Make sure your arms are fully extended to the sides while lying on the floor. Otherwise, that repetition will not count.
• Accuracy is more important than speed. You have 2 minutes, so take it slow and conserve your energy.

4. Sprint-Drag-Carry (SDC)

This is the toughest event in the ACFT. It’s called the “Gas Sucker” because it will quickly take your breath away. You must walk 25 meters in 5 different directions (totaling 250 meters).

1. Sprint: Just running.
2. Drag: Pull a 90-pound sled backwards.
3. Lateral: Run looking to the sides.
4. Carry: Run while carrying two 40-pound kettlebells.
5. Sprint: The final race.

Tips: When pulling the sled, keep your arms extended, lean your body back, and push with your legs. If you try to pull with your arms folded, your arms will get tired and affect the next events.

5. Plank (PLK – Plank)

This is an event that tests core strength. The plank was introduced to replace the old event called the Leg Tuck.

How to last longer?

• Mental Strength: Plank is a 50% physical and 50% mental test. Singing or thinking about something else can help pass the time.
• Hand position: Elbows should be directly below the shoulders. Clasped hands are permitted.
• Breathing: Don’t hold your breath. Exhaling slowly will help reduce muscle tension.

6. Two-Mile Run (2MR – Two-Mile Run)

The last event. This is very challenging as you are already exhausted from doing 5 events. Aerobic Endurance is tested here.

Strategies:

• Pacing: Don’t run too fast at the beginning. Keep your goal time in mind and adjust your pace accordingly. You can use the Pace Calculator for this .
• SDC Fatigue: The fourth event, the Sprint-Drag-Carry, will likely have fatigued your legs. Use the first 800 meters of the race to loosen up your legs.
• Last lap: Run the last 400 meters at your maximum speed.

Example 1: New recruit (basic qualification)

Let’s look at an example. Imagine a 19-year-old new Army recruit named Rahul. Rahul’s only goal is to pass the ACFT. That means he must score at least 60 points in each event.

Rahul’s target scores (Age: 17-21, Male):

• MDL: 140 lbs (This is a very light weight, easily achievable by most people).
• SPT: 6.0 meters (just need to get the technique right).
• HRP: 10 counts (can be done with rest).
• SDC: 2:30 minutes (speed is essential here).
• PLK: 1:30 minutes (can be achieved in 3 weeks if practiced daily).
• 2MR: 22:00 minutes (you can reach it in this time even if you run slowly).

If Rahul achieves these scores, he will get 360/600 and he will pass. Setting such minimum targets using the Army Combat Fitness Test calculator will give confidence to beginners.

Example 2: Career Soldier (Promotion Points)

Consider Sarah, a 28-year-old employee. Sarah needs a high score to get a promotion. Scoring above 540 will increase her promotion points.

Sarah’s target (Age: 27-31, Female):

• MDL: 210 lbs (good strength training required). -> 90 Points
• SPT: 8.5 meters. -> 90 Points
• HRP: 35 points -> 90 Points
• SDC: 1:55 min. -> 92 Points
• PLK: 3:20 minutes. -> 95 Points
• 2MR: 16:30 min. -> 90 Points

Total score: 547/600 . To achieve such high scores, you need to use a calculator to plan where to get each point.

Comparison Table: Deadlift Scoring

The following table will help you understand how the scoring changes according to age and gender. This is the weight that each category must lift to achieve 60 points (minimum pass).

Note: There is little change with age in the deadlift, but significant changes can be seen in other events (e.g. running).

Frequently Asked Questions (FAQ)

1. What is the minimum score to pass the ACFT?

To pass the ACFT, you need to score 360 ​​points out of a total of 600. However, you must score at least 60 points for each event individually. Even if you get a total of 360, if you score 59 in any one event, you will fail.

2. What happens if I fail any event?

If you fail an event, you will be considered to have failed the entire test. Typically, you will be given the opportunity to retake either the failed event or the entire test within 90 days (re-test policy may vary by unit).

3. Are alternate events available for those with injuries?

Yes. Those with permanent physical disabilities (Permanent Profile) can choose to bike, swim, or row instead of the two-mile run. But this requires permission from a medical officer. The other 5 events must be completed.

4. How accurate is the Army Combat Fitness Test calculator?

Our calculator is based on the latest Army standards (Army Directive 2022-05) for 2024. Therefore, it is 100% accurate. However, your grading officer’s records are final for official score recording.

5. Does ACFT score affect promotion?

Of course. The ACFT score is critical to obtaining promotion points for junior enlisted soldiers (E-4 and E-5). A high score can be a great asset for career growth.

Conclusion

Physical fitness is a critical factor in your career success in the U.S. Army. Using the Army Combat Fitness Test calculator can help you understand your current status and set goals for the future. View each event as more than just a test, but as preparation for saving the lives of yourself and your colleagues.

Follow the practice methods given in this article and check your score at regular intervals. If you find this tool useful, don’t forget to bookmark this page for future use.