Air Force PT Test Prep (4 Week Program)

The Air Force test has options. Train the ones you are actually going to pick.

Since the assessment was rebuilt you can choose your cardio component and your core component — and most people pick badly, because they have never trained the alternates. This four-week workbook covers the whole menu: the 1.5-mile run and the 20 m HAMR shuttle, hand-release and standard pushups, the plank and the cross-leg reverse crunch.

How it builds your program

You test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.

What is inside

• Five training days a week: distance and strength, a shuttle-run improvement day, a calisthenics strength and anaerobic day, a Zone 2 distance run, and a speed and track day.
• Every component covered, primary and alternate, so you can find out which pairing actually scores best for you before test day rather than after.
• Rep prescriptions calculated from your tested maxes for dips, chinups, hand-release pushups, toes-to-bar, burpees over the bar and the cross-leg reverse crunch.
• A stated four-week arc: weeks one and two build, week three is max effort, week four deloads.
• The scoring made explicit — Excellent at 90 points and above, Satisfactory 75 to 89.9 — alongside the component standards: 1.5-mile under 10:30 / 12:00, 35 / 23 hand-release pushups, 57 / 39 one-minute pushups, 42 / 36 cross-leg reverse crunches, 2:45+ / 2:05+ plank, 80 / 64 HAMR shuttle lengths.
• A movement library including demos for the two events nobody has ever been taught properly: the cross-leg reverse crunch and the hand-release pushup.

Who this is for

Airmen and Guardians who want an Excellent, anyone deciding between the run and the shuttle, and anyone whose core component is quietly costing them points.

Specifications

• Format: Excel workbook (.xlsx), auto-calculating. Printable.
• Length: 4 weeks · 5 days per week · build, peak, deload
• Tabs: program · Movement Library
• Equipment: pullup bar, dip station, measured route. No barbell required.
• Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.