What Is the Navy PRT?
The Navy Physical Readiness Test (PRT) is a biannual fitness assessment required for all active-duty and reserve U.S. Navy personnel. It measures cardiovascular endurance, muscular strength, and body composition to ensure sailors maintain operational readiness.
The PRT is administered during two official cycles each year — Cycle 1 (January–June) and Cycle 2 (July–December). Each cycle includes a Body Composition Assessment (BCA) and three fitness events. Failing the PRT can impact promotions, assignments, and retention.
Navy PRT Components and Events
The current Navy PRT consists of three scored events, updated in 2024 to offer more flexibility:
1. Cardio Event (Choose One)
- 1.5-Mile Run — The traditional option. Timed run on a flat, measured course.
- 500-Yard / 450-Meter Swim — Any stroke permitted. Ideal for sailors with running limitations.
- 2,000-Meter Row — Performed on a Concept2 ergometer with damper set between 3–5.
- 12-Minute Stationary Bike — Distance measured in calories on an approved bike.
2. Push-Ups (2 Minutes)
Maximum repetitions in 2 minutes. Proper form required: body straight, chest within a fist of the ground, full arm extension at the top. Resting is allowed only in the up position.
3. Forearm Plank (Hold)
Replaced curl-ups starting in 2024. Sailors hold a forearm plank position as long as possible. Maximum scoring time varies by age and gender. The body must remain straight from head to heels — sagging or piking terminates the event.
Navy PRT Standards by Age and Gender
Scoring is based on age groups (5-year increments) and gender. Below are the minimum standards to pass (Satisfactory-Medium) and the Outstanding benchmarks for the most common age groups.
Males 20–24
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 16:10 | 13:30 | 11:00 | 9:29 |
| Push-Ups | 37 | 46 | 61 | 78 |
| Forearm Plank | 1:30 | 2:30 | 3:00 | 3:40 |
Males 25–29
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 16:46 | 14:00 | 11:30 | 9:41 |
| Push-Ups | 34 | 43 | 58 | 72 |
| Forearm Plank | 1:30 | 2:20 | 2:50 | 3:30 |
Males 30–34
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 17:22 | 14:30 | 12:00 | 10:00 |
| Push-Ups | 31 | 40 | 55 | 65 |
| Forearm Plank | 1:20 | 2:10 | 2:40 | 3:20 |
Females 20–24
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 18:37 | 15:30 | 13:00 | 11:38 |
| Push-Ups | 16 | 24 | 36 | 48 |
| Forearm Plank | 1:30 | 2:15 | 2:45 | 3:25 |
Females 25–29
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 19:28 | 16:00 | 13:30 | 12:07 |
| Push-Ups | 14 | 21 | 33 | 44 |
| Forearm Plank | 1:20 | 2:05 | 2:35 | 3:15 |
Females 30–34
| Event | Satisfactory (Min) | Good (Low) | Excellent | Outstanding |
|---|---|---|---|---|
| 1.5-Mile Run | 19:55 | 16:30 | 14:00 | 12:40 |
| Push-Ups | 12 | 19 | 30 | 40 |
| Forearm Plank | 1:10 | 1:55 | 2:25 | 3:05 |
For all age groups (up to 65+), use our free Navy PRT Calculator to instantly compute your score and category.
Navy PRT Scoring System Explained
Each PRT event is scored on a point scale. Your overall PRT score is determined by your lowest individual event category — not an average. Here’s how the categories work:
- Outstanding — Top performance. Required for certain special programs and awards.
- Excellent — Above standards. Positive impact on evaluations.
- Good (High/Medium/Low) — Meets standards comfortably.
- Satisfactory (High/Medium) — Passes but signals room for improvement.
- Failure — Below minimum in any event. Triggers Fitness Enhancement Program (FEP).
Important: You must pass every event individually. Scoring Outstanding on the run but failing push-ups results in an overall PRT failure.
Body Composition Assessment (BCA)
Before the PRT, every sailor undergoes a Body Composition Assessment. This is a pass/fail measurement — not scored on points.
BCA Standards
| Measurement | Males | Females |
|---|---|---|
| Maximum Body Fat % | 26% | 36% |
| Abdominal Circumference (screening) | 39 inches | 35.5 inches |
If you exceed the abdominal circumference limit, a full body-fat measurement is taken using the Navy circumference method (neck and waist for males; neck, waist, and hips for females). Use our Navy Body Fat Calculator to estimate your body fat percentage before the official test.
How to Prepare for the Navy PRT
A structured training plan 8–12 weeks before your PRT cycle maximizes your score. Here’s an evidence-based approach for each event:
1.5-Mile Run Preparation
- Week 1–4: Build aerobic base with 3–4 runs per week at conversational pace (30–40 minutes).
- Week 5–8: Add interval training — 400m repeats at goal PRT pace with 90-second rest. Start with 4 repeats, build to 8.
- Week 9–12: Race-pace practice. Run 1.5 miles at target time once per week. Add tempo runs (20 minutes at 80% effort).
Push-Up Training Plan
- Grease the Groove: Do 50% of your max push-ups 5–6 times throughout the day, every day. This neurological approach increases max reps without fatigue.
- Progressive Overload: Every Monday, test your 2-minute max. Aim for 2–3 more reps each week.
- Variations: Add diamond push-ups, wide push-ups, and decline push-ups to build strength across the movement.
Forearm Plank Training
- Daily Holds: Practice holding for 75% of your max time, 3 sets, with 60-second rest between sets.
- Anti-Extension Work: Dead bugs, ab wheel rollouts, and Pallof presses build the deep core stability needed for long plank holds.
- Weekly Test: Max hold once per week to track progress. Most sailors improve 15–30 seconds per week with consistent training.
Common Mistakes That Cause PRT Failure
- Starting too fast on the run — Going out at sprint pace and dying at mile 1. Negative splits (second half faster) produce better times.
- Shallow push-ups — Reps not counted if chest doesn’t reach fist distance from the floor. Practice full range of motion.
- Sagging hips on plank — The most common plank termination. Engage glutes and think about pulling your belly button toward your spine.
- Ignoring the BCA — Failing body composition means you don’t even get to take the PRT. Monitor your body fat starting 3 months out.
- No practice under test conditions — Always practice at least twice under full PRT conditions (all three events, same rest periods) before the real test.
Navy PRT Failure Consequences
Understanding what happens when you fail helps motivate preparation:
- 1st Failure: Enrolled in the Fitness Enhancement Program (FEP). Mandatory supervised PT sessions. Flag on your record.
- 2nd Consecutive Failure: Not eligible for advancement or reenlistment. Detachment for cause from certain billets.
- 3rd Consecutive Failure: Administrative separation processing begins. This can end a Navy career.
Sailors on FEP must pass a mock PRT before being cleared to take the official test in the next cycle.
Navy PRT Calculator
Don’t guess your score — calculate it. Our free Navy PRT Calculator lets you:
- Enter your age, gender, and event results
- Get your score category instantly (Outstanding to Failure)
- See exactly how many reps or seconds you need to reach the next category
- Compare alternative cardio events (run vs. swim vs. row vs. bike)
Bookmark it and use it throughout your training to track progress toward your goal score.
Related Navy Fitness Tools
- Navy PRT Calculator — Score all three events instantly
- Navy Body Fat Calculator — Estimate your BCA result
- Body Fat Percentage Calculator — Multiple measurement methods
- BMI Calculator — General fitness baseline
