ACFT Calculator - Army Combat Fitness Test Score Calculator

Understanding the Army Combat Fitness Test (ACFT)

The Army Combat Fitness Test (ACFT) is the U.S. Army's comprehensive physical fitness assessment that replaced the Army Physical Fitness Test (APFT) in 2020. Designed to better reflect the physical demands of combat and military operations, the ACFT consists of six events that test muscular strength, endurance, power, speed, agility, and aerobic capacity. Understanding how the ACFT is scored and how to prepare for each event is essential for all Army soldiers and those aspiring to join the military.

The Six ACFT Events

The ACFT includes six events performed in sequence: Maximum Deadlift (MDL) tests lower body and grip strength with a three-repetition maximum deadlift (140-340 lbs). Standing Power Throw (SPT) measures explosive power by throwing a 10-pound medicine ball backward overhead for maximum distance. Hand-Release Push-Up (HRP) assesses upper body muscular endurance with a modified push-up requiring hands to lift off the ground at the bottom. Sprint-Drag-Carry (SDC) evaluates speed, agility, and anaerobic endurance through five shuttle runs with varying tasks. Plank (PLK) tests core strength and endurance with a forearm plank held for maximum time. Two-Mile Run (2MR) measures aerobic endurance with a timed two-mile run.

ACFT Scoring System

Each event is scored from 0-100 points based on performance, with a maximum total score of 600 points. The minimum passing score is 360 points total (60 points per event minimum). However, many Army jobs and schools require higher scores. Moderate category requires 65+ points per event. Significant category requires 70+ points per event. Heavy category requires 80+ points per event. Your required category depends on your Military Occupational Specialty (MOS) and unit standards.

Gender and Age Neutral Scoring

Unlike the APFT, the ACFT initially used gender and age-neutral standards, meaning all soldiers were held to the same performance requirements regardless of age or gender. However, this has evolved, and the Army now uses age and gender-specific scoring tables while maintaining the same minimum standards for all soldiers. This ensures fairness while recognizing physiological differences.

Event 1: Maximum Deadlift (MDL)

The MDL requires lifting a hex bar loaded with weight for three repetitions. Minimum standard: 140 lbs (60 points). Maximum standard: 340 lbs (100 points). Proper form requires full hip and knee extension at the top, controlled descent, and touching weights to ground between reps. Common mistakes include hitching (pausing mid-lift), not achieving full lockout, and dropping the weight. Training focuses on conventional deadlifts, Romanian deadlifts, and grip strength work.

Event 2: Standing Power Throw (SPT)

The SPT involves throwing a 10-pound medicine ball backward overhead for maximum distance. Minimum standard: 4.5 meters (60 points). Maximum standard: 12.5 meters (100 points). Technique emphasizes explosive hip extension, full-body coordination, and proper release angle (approximately 45 degrees). Training includes medicine ball throws, box jumps, and Olympic lifting variations like power cleans.

Event 3: Hand-Release Push-Up (HRP)

The HRP is a two-minute maximum repetition test. Minimum standard: 10 reps (60 points). Maximum standard: 60+ reps (100 points). Each rep requires lowering chest to ground, lifting hands completely off ground, then pushing back up to full arm extension. Common errors include sagging hips, incomplete range of motion, and not fully releasing hands. Training involves standard push-ups, chest-to-ground push-ups, and upper body endurance work.

Event 4: Sprint-Drag-Carry (SDC)

The SDC is a 250-meter shuttle run with five 50-meter laps, each with different tasks. Lap 1: Sprint. Lap 2: Drag a 90-pound sled backward. Lap 3: Lateral shuffle. Lap 4: Carry two 40-pound kettlebells. Lap 5: Sprint. Minimum standard: 3:00 (60 points). Maximum standard: 1:33 (100 points). This event is the most challenging for many soldiers due to its anaerobic demands and technical requirements.

Event 5: Plank (PLK)

The PLK requires holding a forearm plank position for maximum time. Minimum standard: 2:09 (60 points). Maximum standard: 4:20+ (100 points). Proper form requires straight body alignment from head to heels, forearms on ground, and no sagging or piking. The test ends when form breaks. Training involves timed planks, plank variations, and core strengthening exercises like dead bugs and bird dogs.

Event 6: Two-Mile Run (2MR)

The 2MR is a timed two-mile run on a measured course. Minimum standard: 21:00 (60 points). Maximum standard: 13:30 or faster (100 points). Pacing strategy is crucial - most soldiers benefit from negative splits (faster second mile) or even pacing. Training includes interval work, tempo runs, and long slow distance for aerobic base building.

Training for the ACFT

Effective ACFT preparation requires a balanced program addressing all six events. Strength training 3-4 days per week for MDL and SPT. Upper body endurance work for HRP. Anaerobic conditioning for SDC. Core training for PLK. Aerobic conditioning for 2MR. Most soldiers benefit from a 12-week progressive training program that gradually increases volume and intensity while allowing adequate recovery.

Common Training Mistakes

Don't neglect weak events - address deficiencies early in training cycles. Avoid overtraining - the ACFT is demanding and requires adequate recovery. Don't skip technique work - proper form prevents injury and improves scores. Avoid last-minute cramming - fitness adaptations take weeks to months. Don't ignore nutrition and sleep - recovery is when fitness improves. Avoid training events in isolation - functional fitness requires integrated training.

ACFT Performance Standards by MOS

Different Army jobs require different physical demands. Combat Arms MOSs (Infantry, Armor, Artillery) typically require Heavy category (80+ points per event). Combat Support MOSs often require Significant category (70+ points per event). Combat Service Support MOSs generally require Moderate category (65+ points per event). Check your specific MOS requirements and train accordingly.