About the Plank Core Endurance Option
The forearm plank is one of three options for the Core Endurance component (worth up to 15 points). Unlike sit-ups or crunches which are rep-based, the plank is a timed hold — you hold the position as long as possible, and your time determines your score.
Many Airmen choose the plank because it removes the explosive hip flexor fatigue of sit-ups and favors those with strong isometric core endurance. It is also lower-impact and easier on the lower back.
Forearm Plank — Male Scoring Chart (2026)
| Age Group | Max Score Hold (15 pts) | Min Passing Hold (9 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 shown as mm:ss.
Forearm Plank — Female Scoring Chart (2026)
| Age Group | Max Score Hold (15 pts) | Min Passing Hold (9 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 shown as mm:ss.
Official Plank Form Standards
Forearms flat on the ground, elbows directly under shoulders. Toes on the floor, body in a straight line.
Hips must not sag below or rise above the plane of your back. A rigid plank from head to heels is required.
The clock stops when the form breaks — hips drop, you come off your forearms, or any body part touches the ground.
How to Improve Your Plank Hold Time
Hold a plank to near-failure once or twice daily. Frequency is the fastest path to longer hold times.
Do 5× 30-second planks with 15-second rests. Gradually extend hold times and reduce rest over weeks.
Focus on controlled diaphragmatic breathing — breathe out slowly through pursed lips to release tension and extend time.
Ab wheel rollouts, RKC planks, and dead bugs build the deeper core stability that translates directly to longer plank holds.
Related Articles — USAF PT Reference Guides
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