Federal Bureau of Investigation

FBI Fitness Calculator

Special Agent Physical Fitness Test (PFT) · 2025 format (pull-ups replaced sit-ups)

The FBI PFT scale is sex-specific but not age-graded — the same standards apply at every age.

Pull-ups / Chin-ups
Maximum continuous · untimed · no swinging or kipping
300-Meter Sprint
All-out, from a standing start · lower is better
Push-ups
Maximum continuous · untimed
1.5-Mile Run
Timed · lower is better · walking scores −2

Max-effort pull-ups and push-ups, an all-out sprint, and a timed run back-to-back. Warm up first and stop if you feel chest pain or dizziness.

How to Perform It

Four Events, in Order

Pull-ups, a 300-meter sprint, push-ups, then a 1.5-mile run, with limited rest between events. The images below show the positions that decide whether a repetition counts, and one fault in each strength event that does not.

The Test Day

The events run in this order.

  1. Pull-ups or Chin-ups

    Untimed · continuous motion

    Do as many as you can without stopping. From a full hang with your arms extended, pull until your chin is higher than the bar, then lower back to a full hang. Either grip scores the same.

  2. Limited rest (no more than 5 minutes in FBI’s published protocol)

  3. 300-Meter Sprint

    For time · scored in seconds and tenths

    Start from a standing position behind the starting line, run the full distance as fast as you can, and stay in the lane you started in.

    If you train on a track: 300 meters is three-quarters of a lap in lane 1 of a 400-meter track. Start at the beginning of the back straight and run to the finish line.

  4. Limited rest

  5. Push-ups

    Untimed · continuous motion

    Do as many correct push-ups as you can. Lower until your upper arms are parallel to the floor, then return to the start. The event ends when you stop moving.

  6. Limited rest

  7. 1.5-Mile Run

    For time · walking scores −2

    Start from a standing position and run the distance as fast as you can, staying on the track the entire time. It is an individual event, so no pacing of others. Walking disqualifies you from the event.

    The FBI usually runs it as six laps of a quarter-mile track. On a 400-meter track, 1.5 miles is six laps plus about 14 meters.

To pass: score at least 10 points in total, with at least 1 point in every event. A 0 or −2 in any single event fails the test, whatever your total.

Show figures:

Pull-Ups or Chin-Ups

Hands no wider than two hand widths outside your shoulders. The sequence is shown from the side.

Front view illustration of the FBI Physical Fitness Test pull-up grip: a woman hangs from a horizontal bar with her arms straight and her palms facing away from her, her thumbs on the inside of each hand. Her hands are slightly wider than her shoulders, within the FBI limit of two hand widths outside the shoulders.
Pull-up: palms away
Front view illustration of the FBI Physical Fitness Test chin-up grip: a man hangs from a horizontal bar with his arms straight and his palms facing toward him, so the backs of his hands face the viewer. Each hand is directly above its shoulder, within the FBI limit of two hand widths outside the shoulders.
Chin-up: palms toward you
Grip · Front view

Either Grip, Same Scoring

A pull-up uses an overhand grip, with your palms facing away from you; a chin-up uses an underhand grip, with your palms facing you. The FBI scores both on the same scale. With either grip, your hands can be no wider than two hand widths outside your shoulders.

Side view illustration of the bottom of an FBI Physical Fitness Test pull-up: a woman hangs from a horizontal bar with both arms fully straight and the elbows locked, her body in one straight vertical line and her legs straight with the ankles together. Side view illustration of the bottom of an FBI Physical Fitness Test pull-up: a man hangs from a horizontal bar with both arms fully straight and the elbows locked, his body in one straight vertical line and his legs straight with the ankles together.
1 · Hang

Arms Fully Locked

Start from a full hang with your arms fully extended.

Side view illustration of the top of a completed FBI Physical Fitness Test pull-up: a woman has pulled herself up until her chin is higher than the bar, with her elbows fully bent and pointing down beside her ribs, her body straight and her legs together. Side view illustration of the top of a completed FBI Physical Fitness Test pull-up: a man has pulled himself up until his chin is higher than the bar, with his elbows fully bent and pointing down beside his ribs, his body straight and his legs together.
2 · Top

Chin Above the Bar

Pull until your chin is higher than the bar, then lower all the way back to a full hang with your arms locked. That is one repetition.

Side view illustration of a pull-up that does not count in the FBI Physical Fitness Test: a woman has stopped partway up with her elbows bent at about a right angle, and her whole face is still below the bar. The FBI requires the chin to rise higher than the bar on every repetition. Side view illustration of a pull-up that does not count in the FBI Physical Fitness Test: a man has stopped partway up with his elbows bent at about a right angle, and his whole face is still below the bar. The FBI requires the chin to rise higher than the bar on every repetition.
Doesn’t count

Stopping Short

If your chin doesn’t rise higher than the bar, the repetition doesn’t count.

Push-Ups

Feet no more than 3 inches apart and a straight body throughout. Shown from the side.

Side view illustration of the up position of an FBI Physical Fitness Test push-up: a woman holds her body in a straight line from head to heels, with her arms fully straight and her hands flat on the floor below her shoulders. Side view illustration of the up position of an FBI Physical Fitness Test push-up: a man holds his body in a straight line from head to heels, with his arms fully straight and his hands flat on the floor below his shoulders.
1 · Up

Arms Fully Extended

Start in the front-leaning rest: arms fully extended and your body straight from head to heels.

Side view illustration of the down position of an FBI Physical Fitness Test push-up: the woman has lowered her body in a straight line from head to heels until her chest is just above the floor, past the point where her upper arms are parallel to the ground. Her elbows are bent and point back toward her feet. Side view illustration of the down position of an FBI Physical Fitness Test push-up: the man has lowered his body in a straight line from head to heels until his chest is just above the floor, past the point where his upper arms are parallel to the ground. His elbows are bent and point back toward his feet.
2 · Down

Upper Arms Parallel

Lower until your upper arms are parallel to the floor, with the center of your elbow level with the center of your shoulder, then push back up. That is one repetition.

Side view illustration of a push-up that does not count in the FBI Physical Fitness Test: a woman has lowered herself only partway, with her elbows bent but her shoulders still clearly higher than her elbows and her body in a straight line. The FBI requires the upper arms to reach parallel to the floor on every repetition. Side view illustration of a push-up that does not count in the FBI Physical Fitness Test: a man has lowered himself only partway, with his elbows bent but his shoulders still clearly higher than his elbows and his body in a straight line. The FBI requires the upper arms to reach parallel to the floor on every repetition.
Doesn’t count

Stopping Short

If your shoulders stay above your elbows, your upper arms haven’t reached parallel, so the repetition doesn’t count.

Based on the FBI’s PFT event pages at FBIJobs.gov (checked October 2026) and its May 2026 PFT protocol video. Some requirements can’t be shown in a still image: both strength events are continuous motion, and stopping between repetitions doesn’t count; in pull-ups you may not swing, jerk, kick, or kip, and your arms must lock out at the bottom of every repetition and before you dismount; in push-ups your elbows angle about 45 degrees away from your body rather than flaring out to 90, and FBI’s pages place the hands one to two hand widths beyond the shoulders in one passage and one to two hand widths outside the chest in another; and in the 1.5-mile run, walking disqualifies you from the event.

Video Demonstration

The PFT, from the FBI

The Federal Bureau of Investigation’s own technique guide to the four-event Physical Fitness Test, published in May 2026.

Video is external and not produced by Amatal. It demonstrates technique and does not cover scoring, so use the calculator above for points. For the FBI’s exact wording behind each rule, see the “How to Perform It” guide above — follow the written rules where the two differ.

Related Tests

All US Federal Agency Tests

Disclaimer

This tool scores your performance on the FBI's current (2025) Special Agent Physical Fitness Test (PFT) — four maximal-effort events graded on the Bureau's official points system — and tells you whether your results clear the pass standard. It is a training and self-assessment aid only: not affiliated with the FBI, not an official score, and not medical or training advice. The PFT stacks max-rep pull-ups and push-ups, an all-out 300-meter sprint, and a timed 1.5-mile run back-to-back with little rest, which is genuinely demanding. Warm up, use strict form, and stop if you feel chest pain, dizziness, or joint pain. If you have a heart condition, a recent injury, or any condition aggravated by intense exertion — or if you are at all unsure — check with a healthcare provider before testing.

How This Calculator Works

This calculator scores the FBI Physical Fitness Test (PFT) — the official physical screen every Special Agent applicant must pass. You enter your sex and your results in the four events, and the tool converts each event to a point value on the Bureau's scale, adds them into a cumulative total, and checks your result against the two-part pass rule. It also shows a full scoring chart with the exact cell your result lands on for every event.

The PFT is points-based rather than simple pass/fail. A strong event can partly offset a weaker one — but only up to a point, because of a second rule that quietly does most of the failing. More on that below.

Throughout, the direction of "better" depends on the event: for pull-ups and push-ups, more reps are better; for the 300-meter sprint and the 1.5-mile run, a lower time is better.

Important: The 2025 Change

If you trained for this test a few years ago, two things are now different. In late 2025 the FBI removed the one-minute sit-up event and replaced it with graded pull-ups, and it lowered the overall passing total from 12 points to 10. Before the change, only Tactical Recruitment Program applicants did pull-ups, as a fifth event that counted toward their own higher total; now pull-ups are scored for every candidate. This calculator reflects the current four-event format — if you see an FBI tool that still scores sit-ups, it is out of date.

The Four Events & Protocol

The four events are run in a fixed order with limited rest between eventsThe short rest means fatigue carries over: the sprint comes right after pull-ups, and the run comes last, after everything else. (FBI’s published protocol has set this at no more than five minutes). Order matters, because the fatigue from one event bleeds into the next:

  • Pull-ups / Chin-upsStrict form: no swinging, jerking, or kicking the legs to drive the body up. Either an overhand (pull-up) or underhand (chin-up) grip is accepted and scored on the same scale, with the hands no wider than two hand widths outside the shoulders. This is the event that replaced sit-ups in 2025. — maximum continuous repetitions, untimed. Each rep runs from a full hang with the arms locked to the chin above the bar. Strict movement only.
  • 300-Meter Sprint — an all-out effort from a standing start, typically three-quarters of one lapRun on a standard quarter-mile oval track. 300 meters is roughly three-quarters of a single lap — long enough that pacing and sprint mechanics matter, short enough to be a near-maximal anaerobic effort. of a quarter-mile track.
  • Push-ups — maximum continuous repetitions, untimed, lowering until the upper arms are parallel to the floor on each rep, with your feet no more than 3 inches apart. The event ends when you stop moving.
  • 1.5-Mile Run — a timed run, usually six laps of a quarter-mile track. You start from a standing position and must stay on the track the entire time. It is an individual event, so no pacing of others, and walking disqualifies you from the event with a −2 score.

How the Test Is Scored

Each event is scored on a scale that runs from −2 to 10 points (pull-ups bottom out at 0 rather than −2). Your four event scores are summed into a total out of 40. To pass, you must satisfy both halves of the rule at once:

FBI PFT pass rule: a cumulative 10+ points and at least 1 point in every one of the four events.

Why the Score Can Fail You Twice

This is the part that catches people. It is not enough to reach 10 points — you must also avoid scoring 0 or below in any single event. A zero anywhere is an automatic failure of the entire test, no matter how strong the other three events are.

There is also a penalty floor: a −2A −2 is awarded for performance below the zero-point threshold, and specifically for walking at any point during the 1.5-mile run. Because it is negative, it doesn't just fail that event — it actively drags down your total. is given for performance below the zero threshold, or for walking during the 1.5-mile run. A single −2 can quietly sink an otherwise passing total, which is why the only safe strategy is to clear the 1-point floor comfortably on every event rather than banking on one big score to carry the rest. The calculator names any event you scored below 1 point, so you can see exactly what failed you.

Why It's Sex-Specific but Not Age-Graded

The FBI PFT makes a particular choice about who gets which standard, and it is worth understanding. The scale is sex-specific — men and women are scored on different tables, reflecting average population differences in strength and speed — but it is not age-graded. Applicants of different ages are held to exactly the same numbers.

The FBI publishes one table per sex with no age adjustment, so the calculator asks only for your sex. Its job is to apply the standards as the FBI publishes them, not to redesign them.

The Descriptor Bands

Alongside pass/fail, the result gives a short descriptor of how strong your total is. These bands are Amatal’s own reading aids, not FBI tiers:

Pass = 10+ (the FBI minimum)  ·  Strong = 20+ (a comfortable margin)  ·  Competitive = 32+

The FBI sets only the minimum. Aiming well above it gives you margin for test-day fatigue and nerves, since a single weak event can fail the whole test. The Strong and Competitive cut points are interpretive labels for reading your total at a glance; the FBI does not publish tiers above the pass mark.

How to Read the Scoring Chart

The chart lists every point value from 10 down to −2, with a column for each event, showing the exact performance band that earns each score. After you calculate, the calculator highlights the specific cell your result landed on in all four columns at once — so you can see not just your score, but how far the next point is in each event. Because the test is not age-graded, there is a single chart per sex.

A Note on Data Accuracy

Unlike some agency tools where the fine-grained point thresholds are estimated, the FBI tables in this calculator are exact. Every point band is taken directly from the scoring tables the FBI publishes on its four PFT event pages at FBIJobs.gov, and was checked band by band against those pages in October 2026. The only interpretive elements are the Pass/Strong/Competitive descriptor labels.

One honest caveat: the FBI has revised the PFT before, most recently in late 2025, so confirm the current tables at fbijobs.gov before testing. Treat a result here as an accurate read of the published format at the time of writing, not a guarantee of the tables on your test day.

Why These Fitness Qualities Matter

The four events sample different capacities. Pull-ups and push-ups measure upper-body muscular strength and endurance. The FBI describes the 300-meter sprint as a test of speed and anaerobic endurance, and notes that the 1.5-mile run relies mostly on aerobic fitness, made harder by the fatigue of the three events before it. Because every event must score at least 1 point, the scoring rewards a well-rounded performer rather than a single-event specialist.

Their strengths are objectivity and repeatability: minimal equipment, clear protocols, easy to retest. Their limit is that they are a general fitness screen, not a simulation of agent work — a strong score proves a solid physical base, not job competence by itself.

Data Sources and Methodology

The structure, rules, and scoring in this calculator are drawn from official and published FBI materials:

  • FBIJobs.gov — Special Agent Physical Requirements (checked October 2026). The four events and their order, the limited rest between events, the three opportunities to pass after the Meet and Greet, the required PFT self-evaluation, and the FBI FitTest app.
  • FBIJobs.gov — PFT Event Pages 1–4 (Pull-ups/Chin-ups, 300-meter Sprint, Push-ups, 1.5-Mile Run; checked October 2026). The full −2-to-10 point tables for each event by sex, the pass rule (at least 1 point in each event and 10 points in total), and the protocol for each event.
  • FBI New Agent Physical Fitness Test (PFT) Protocol video (FBI.gov video repository, May 2026). The lane rule for the sprint and the run rules: stay on the track, and no pacing of others.
  • FBI’s earlier published PFT protocol. The no-more-than-five-minutes rest limit between events, which the current page describes only as limited rest.

A note on methodology: the point tables here are reproduced exactly, not modeled or interpolated. The only non-official elements are the descriptor labels (Pass/Strong/Competitive), which exist to help you read your total at a glance.

Limitations and Important Caveats

  • Not an official result. Only an FBI-administered PFT produces an official score. Like the FBI FitTest app, whose scores can’t be used for the official PFT, this tool is for self-assessment and planning.
  • Standards can change. The FBI has revised the PFT before (most recently the 2025 overhaul). Always verify the current chart at fbijobs.gov before relying on a result.
  • Fatigue is real. On test day the events run back-to-back with minimal rest. A score from fresh, isolated attempts will usually overstate your true PFT result — practice the events in sequence.
  • The all-or-nothing floor. A single event below 1 point fails the whole test. Train your weakest event first; a balanced 11 beats a lopsided 20 with a zero in it.
  • Limited attempts. Applicants have three opportunities to pass the PFT after completing the Meet and Greet, so aim for margin, not the minimum.
  • Protocol fidelity. Strict pull-ups, a standing-start sprint, full-range push-ups, and a measured six-lap run are what make your numbers comparable to the standard.
  • Standard PFT only. This tool scores the standard Special Agent PFT; tactical programs set their own standards.

Disclaimer:
This calculator provides an estimate based on the publicly available FBI Physical Fitness Test scoring standards and is intended for general informational and training-reference purposes only. It is not affiliated with, endorsed by, or an official tool of the FBI, and it does not produce an official score. The PFT involves maximal-effort calisthenics, an all-out sprint, and a timed 1.5-mile run performed back-to-back; stop immediately if you experience chest pain, shortness of breath, dizziness, or joint pain. This tool is not medical, fitness, or training advice. Consult a healthcare provider before beginning a new exercise or testing program, especially if you have a heart condition, a recent injury, or any condition aggravated by intense exertion.