Air Force Plank Standards 2026

Q: How long do you need to hold a forearm plank to pass the Air Force PT test?

Passing hold times depend on age and gender. For males under 25, you need to hold the plank for at least 1:45 (9 points). For females under 25, you need a minimum hold time of 1:35 (9 points) to pass the component floor.

Q: How many points is the forearm plank worth?

The forearm plank is one of three options for the Core Endurance component of the PFRA, carrying a maximum value of 15 points. You must score at least 9 points (60% floor) to pass.

Q: Can I choose standard sit-ups instead of the forearm plank?

Yes. DAFMAN 36-2905 allows you to choose either standard sit-ups, cross-leg reverse crunches, or the forearm plank for your Core Endurance component.

Q: How is the forearm plank score calculated?

Points are interpolated linearly between the minimum passing hold time (9 points) and the maximum threshold (15 points). Hold times completed above the maximum earn a perfect 15 points.

This page outlines the 2026 Air Force forearm plank standards under DAFMAN 36-2905 scoring tables. Scoring requirements vary dynamically based on your age group and gender. To calculate your complete score, including cardio, strength, and body composition components, use our interactive tool.

Calculate your full USAF PT score

How this event fits into your 2026 Air Force PT score

Event type: Core endurance (isometric hold)

Scored by: Age and gender

Points: Up to 15 (15% of total)

Full score: 2026 Air Force PT Test Calculator

Table lookup: USAF PT score charts

Pass/fail rules: Air Force PT test minimums

Overview of the Forearm Plank Core Endurance Option

The Core Endurance component is worth up to 15 points of your overall PFRA score. Airmen are assessed on either standard sit-ups (1-minute timed event), cross-leg crunches (2-minute timed event), or forearm planks (timed hold). Service members must achieve a minimum hold time to pass, which awards 9 points (representing the 60% component floor). Achieving less than the minimum hold time triggers an automatic assessment failure.

Male — Forearm Plank Standards (2026)

Age Group	Min Passing Hold (9 pts)	Max Score Hold (15 pts)
< 25	1:45	3:55
25–29	1:35	3:40
30–34	1:30	3:30
35–39	1:20	3:15
40–44	1:10	3:00
45–49	1:05	2:50
50–54	0:55	2:35
55–59	0:50	2:25
60+	0:45	2:15

Times formatted as mm:ss.

Female — Forearm Plank Standards (2026)

Age Group	Min Passing Hold (9 pts)	Max Score Hold (15 pts)
< 25	1:35	3:35
25–29	1:25	3:20
30–34	1:20	3:10
35–39	1:10	3:00
40–44	1:05	2:50
45–49	0:55	2:35
50–54	0:50	2:25
55–59	0:45	2:15
60+	0:40	2:05

Times formatted as mm:ss.

How to Read the Plank Standards Summary

Select your Gender Category: Refer to the male or female table above.
Identify your Age Bracket: Locate the row corresponding to your age group.
Check the Hold Times:
- Holding the forearm plank for the Max Score Hold duration awards the maximum 15 points.
- Holding the forearm plank for the Min Passing Hold duration awards the passing 9 points.
- Hold times completed between min and max award prorated points using linear interpolation.
Use the Calculator: Enter your hold time into our homepage calculator to instantly see your precise points.

Related USAF PT Resources

USAF PT CalculatorInstantly calculate your full score with exemptions.Air Force PT Standards 2026Overview of the full 100-point scoring guidelines.USAF PT Score ChartsInteractive tables for all components and events.Push-Up Standards 2026View the standards for the upper body strength push-up option.Sit-Up Standards 2026View the standards for the core endurance sit-up option.How to Pass the PT Test12-week prep guides and training blueprints.Air Force PT Test MinimumsPassing score requirements by component and composite.

Frequently Asked Questions

How long do you need to hold a forearm plank to pass the Air Force PT test?+