Navy PRT Guide: A Comprehensive Overview (Updated December 15, 2025)
This comprehensive guide details the Navy’s Physical Readiness Test (PRT), encompassing standards, scoring, and recent updates as of today, December 15, 2025.
Sailors must understand the PRT’s components—push-ups, sit-ups, and the 1.5-mile run— alongside altitude adjustments and fitness suit regulations for optimal performance.
Recent changes, including BCA standards and cardio alternatives (rowing, swimming), are also covered to ensure all personnel are fully informed and prepared.
The Navy Physical Readiness Test (PRT) is a crucial component of maintaining naval readiness, evaluating sailors’ physical capabilities and overall fitness levels. It’s designed to assess a sailor’s ability to meet the demanding physical requirements of naval service, ensuring operational effectiveness and mission success.
Administered annually, the PRT consists of three core events: push-ups, sit-ups, and a 1.5-mile run, with alternative cardio options like rowing or swimming available. These events collectively measure muscular strength, endurance, and cardiovascular fitness – essential attributes for sailors performing diverse duties.
Understanding the PRT’s scoring system and standards is paramount, as performance directly impacts a sailor’s evaluation and career progression. Recent updates, effective from 2024-2025, incorporate Body Composition Assessment (BCA) standards, adding another layer to the overall fitness evaluation.
This guide provides a detailed overview of the PRT, covering everything from proper form and technique to altitude adjustments and fitness suit regulations, ensuring sailors are well-prepared to excel.
PRT Components: The Three Events
The Navy PRT comprises three fundamental events designed to comprehensively assess physical fitness: push-ups, sit-ups, and the 1.5-mile run. Each event targets distinct aspects of physical capability, contributing to an overall readiness score. Push-ups evaluate upper body muscular strength and endurance, while sit-ups measure core strength and stability.
The 1.5-mile run assesses cardiovascular endurance and stamina, critical for sustained operational performance. Sailors demonstrating excellent scores may qualify for alternative cardio options, including a 7:05 km row or a 6:30 500-yard swim, providing flexibility based on individual strengths.
Proper form and technique are essential in each event to ensure accurate scoring and minimize the risk of injury. Consistent training focused on these three components is key to achieving a high PRT score and maintaining peak physical condition for naval service.
Push-Ups: Proper Form and Technique
Executing proper push-up form is paramount for accurate scoring and injury prevention during the Navy PRT. Begin in a prone position with hands shoulder-width apart, fingers pointing forward, and body forming a straight line from head to heels. Lower your body until your chest touches (or nearly touches) the deck, maintaining a rigid core throughout the movement.
Avoid sagging hips or arching your back. Push back up to the starting position, fully extending your arms without locking your elbows. Maximum scores for males aged 20-24 require 87 repetitions, demonstrating significant upper body strength.
Each repetition must meet these standards to be counted. Incomplete or improper push-ups will not be credited, emphasizing the importance of controlled, full-range-of-motion performance.
Sit-Ups: Maintaining Correct Posture
Proper sit-up technique is crucial for a valid score on the Navy PRT. Begin by assuming a supine position with knees bent at a 90-degree angle and feet flat on the floor. Secure your feet – they must remain stationary throughout the exercise. Place your hands behind your head, lightly touching your temples (do not pull on your neck).
Curl your upper body upward, engaging your abdominal muscles until your elbows touch your knees. Maintain a controlled motion, avoiding momentum. Lower yourself back down slowly, ensuring your lower back remains in contact with the floor.
Avoid using momentum or lifting your feet. Consistent, controlled repetitions are key. Achieving an “Excellent” category requires a high number of correctly performed sit-ups, demonstrating core strength and endurance.
1.5-Mile Run: Pacing and Endurance Strategies
The 1.5-mile run is the final, and often most challenging, component of the Navy PRT. Successful completion hinges on effective pacing and endurance. Avoid starting too quickly, as this can lead to premature fatigue. A consistent, sustainable pace is paramount.
Consider a negative split strategy: running the second half slightly faster than the first. Focus on maintaining good running form – upright posture, relaxed shoulders, and a consistent stride length. Hydrate adequately before the run and listen to your body.
For sailors aiming for higher scores, a target time of 8:30 minutes or less (for males aged 20-24) is achievable with dedicated training. Cardio alternatives, like a 7:05 km row or 6:30 500yd swim, are also options.
Understanding PRT Scoring Categories
The Navy PRT utilizes a tiered scoring system to evaluate physical fitness. Categories range from Outstanding to Poor, reflecting a sailor’s overall readiness. Understanding these categories is crucial for setting goals and tracking progress.
Outstanding categories (High & Medium) demonstrate exceptional fitness levels, while Excellent (High & Medium) signifies above-average performance. Good categories indicate satisfactory fitness, meeting minimum standards. Fair and Poor scores require improvement and may necessitate participation in fitness programs.
Raw scores from each event are translated into these categories using a scoring matrix. Achieving an “Excellent-Low” or higher, coupled with meeting BCA standards, can provide certain allowances. Consistent training and adherence to PRT standards are key to achieving a favorable score.
Performance Categories: Outstanding, Excellent, Good, Fair, Poor
The Navy PRT categorizes performance into five distinct levels: Outstanding, Excellent, Good, Fair, and Poor. Each category represents a specific range of physical capabilities and readiness. Outstanding signifies peak physical condition, demonstrating exceptional strength and endurance.
Excellent denotes a high level of fitness, exceeding standard requirements. Good indicates satisfactory performance, meeting the minimum standards for operational readiness. Fair suggests a need for improvement, potentially impacting mission effectiveness.
Poor signifies a significant deficiency in physical fitness, requiring immediate attention and a focused training plan. These categories aren’t simply labels; they directly influence a sailor’s career progression and overall naval service.
Scoring Matrix: How Raw Scores Translate to Categories
The Navy PRT scoring matrix meticulously translates raw scores from each event—push-ups, sit-ups, and the 1.5-mile run—into performance categories. For males aged 20-24, achieving 87 push-ups, completing a plank for 3 minutes and 20 seconds, and finishing the 1.5-mile run in 8 minutes and 30 seconds earns a top score.
Alternatively, equivalent scores on cardio options—a 7:05 kilometer row or a 6:30 500-yard swim—also qualify. Lower raw scores progressively descend through Excellent, Good, Fair, and ultimately, Poor.
This matrix ensures objective evaluation, factoring in age and gender to provide a standardized assessment of physical readiness. Understanding this translation is crucial for sailors aiming to improve their PRT performance and achieve desired categories.
PRT Standards by Age and Gender
Navy PRT standards are meticulously tiered based on both age and gender, acknowledging natural variations in physical capabilities. These standards apply at sea level (below 5,000 feet) and are adjusted for higher altitudes.
For females aged 17-19, performance categories range from Outstanding High to Good Medium, with specific raw score requirements for each. Similarly, male standards vary significantly across age groups, with peak performance expectations generally between ages 20-24.
Detailed tables outline the minimum raw scores needed for each performance category within specific age brackets, ensuring a fair and equitable assessment of all sailors’ physical readiness. These standards are regularly reviewed and updated to maintain relevance and effectiveness.
Male PRT Standards (Ages 17-59+) ー Sea Level
At sea level, male sailors aged 17-59+ are evaluated against a rigorous set of PRT standards, categorized by age group to reflect expected physical capabilities. The 20-24 age bracket represents peak performance expectations.
Maximum scores for this group include 87 push-ups, a plank time of 3 minutes and 20 seconds, and a 1.5-mile run completed in 8 minutes and 30 seconds.
Alternative cardio options are also available, with standards set at 7 minutes and 5 seconds for a 2.5km row or 6 minutes and 30 seconds for a 500-yard swim. Performance categories—Outstanding, Excellent, Good, Fair, and Poor—are assigned based on raw scores achieved in each event, dictating overall PRT results.
Female PRT Standards (Ages 17-59+) ー Sea Level
Female sailors aged 17-59+ face distinct PRT standards at sea level, tailored to acknowledge physiological differences while maintaining a high level of physical readiness. Standards are categorized by age, with specific benchmarks for each performance level.
For the 17-19 age group, performance categories range from Outstanding High to Good Medium, each with corresponding minimum requirements for push-ups, sit-ups, and the 1.5-mile run. These standards ensure a fair and challenging assessment of physical fitness.
Achieving an “Outstanding” score demands exceptional performance across all events, while “Good” signifies a satisfactory level of fitness. Consistent training and adherence to proper form are crucial for success in the Navy PRT.
Altitude Adjustments to PRT Standards
The Navy recognizes the significant impact of altitude on physical performance, necessitating adjustments to PRT standards for personnel stationed at elevations exceeding 5,000 feet. Reduced oxygen levels at higher altitudes can diminish aerobic capacity and overall endurance, unfairly impacting test results.
PRT standards are modified to account for these physiological effects, offering more lenient benchmarks for sailors training and testing at elevated locations. These adjustments ensure a fair and accurate assessment of physical readiness, regardless of geographical location.
Understanding the impact of altitude on performance is crucial for both sailors and command fitness leaders, allowing for appropriate training modifications and realistic expectations during PRT administration. Maintaining fitness levels at altitude requires specialized conditioning strategies.
PRT Standards for Altitudes Greater Than 5000ft
For Navy personnel performing the PRT at altitudes exceeding 5,000 feet, adjusted standards are implemented to reflect the decreased oxygen availability. These modifications ensure a fair evaluation of physical fitness, acknowledging the physiological challenges presented by higher elevations.
Specific adjustments vary based on age and gender, with allowances made for reduced performance in the 1.5-mile run and potentially other events. Detailed scoring charts outlining these altitude-adjusted standards are readily available to commands.
Sailors should consult their command fitness leaders for precise standards applicable to their specific age group and gender, as well as guidance on acclimatization strategies to mitigate the effects of altitude. Proper preparation is key to achieving optimal PRT results.
Impact of Altitude on Performance and Scoring
Higher altitudes significantly impact physiological functions crucial for PRT performance, primarily due to reduced partial pressure of oxygen. This leads to decreased oxygen saturation in the blood, affecting endurance and muscular strength – directly influencing scores on the 1.5-mile run, push-ups, and sit-ups.
The Navy acknowledges this impact by implementing adjusted scoring standards above 5,000 feet, recognizing that achieving the same times or repetitions at sea level is physiologically more demanding at elevation.
Sailors may experience increased heart rate and faster respiration, requiring careful pacing during the run. Understanding these effects and utilizing appropriate acclimatization strategies are vital for maximizing PRT performance and ensuring fair evaluation at altitude.
Navy Fitness Suit Regulations
The Navy Fitness Suit is now a mandatory seabag item for all personnel, reflecting its importance in maintaining readiness and adhering to uniform regulations. When authorized or required for PRT participation, the suit must be worn correctly, ensuring proper fit and functionality.
Proper use involves ensuring all components are securely fastened and that the suit doesn’t impede movement during exercise. Sailors are responsible for maintaining the suit’s cleanliness and condition, following established care instructions to prolong its lifespan.
Damage or improper wear can result in corrective action. The fitness suit is designed to enhance performance and demonstrate a commitment to physical fitness standards within the Navy.
Mandatory Seabag Item: When to Wear the Navy Fitness Suit
As of January 1, 2023, and continuing through December 15, 2025, the Navy Fitness Suit is a required seabag item for all active duty personnel. This ensures readiness for scheduled Physical Readiness Tests (PRTs) and designated physical training evolutions.
The suit is to be worn during official PRT administrations and when specifically instructed by the command’s fitness leader. It’s not intended for casual wear or routine daily activities, but rather for standardized assessment and training scenarios.
Commands may authorize its use for unit PT sessions to promote uniformity and adherence to fitness standards. Sailors should always confirm with their leadership regarding specific wear policies and expectations.
Proper Use and Maintenance of the Fitness Suit
To ensure longevity and hygiene, proper care of the Navy Fitness Suit is crucial. Following each use, the suit should be thoroughly rinsed with fresh water to remove sweat and contaminants. Avoid using harsh detergents or bleach, as these can damage the fabric and compromise its performance.
The suit should be air-dried, preferably flat, to maintain its shape and elasticity. Machine drying is discouraged, as the heat can cause shrinkage and deterioration. Inspect the suit regularly for any signs of wear and tear, such as rips or loose seams.
Promptly report any damage to your chain of command for potential replacement. Maintaining a clean and well-maintained fitness suit demonstrates professionalism and respect for Navy standards.
Recent Updates and Changes to the PRT (2024-2025)
Significant updates to the Navy PRT occurred between 2024 and 2025, impacting sailor fitness standards. A key change involves the Body Composition Assessment (BCA) and its relationship to PRT scores. Sailors not meeting BCA standards, but achieving an Excellent-Low or higher on the PRT, may be eligible for completing corrective training.
Furthermore, alternative cardio options have been introduced, providing flexibility for sailors. These include a 7:05 kilometer row or a 6:30 minute 500-yard swim, offering viable alternatives to the traditional 1.5-mile run.
Maximum PRT scores for males aged 20-24 are now 87 push-ups, a 3:20 minute plank, and an 8:30 minute 1.5-mile run. Staying informed about these changes is vital for all Navy personnel.
BCA Standards and PRT Implications
The Body Composition Assessment (BCA) now plays a crucial role alongside the Physical Readiness Test (PRT) in evaluating overall sailor fitness. Failing to meet BCA standards can trigger mandatory corrective training, even for those performing well on the PRT.
However, a notable exception exists: sailors who achieve an “Excellent-Low” or higher score on the PRT may be granted an opportunity to focus on corrective training rather than immediate remediation for BCA deficiencies. This policy aims to recognize overall fitness levels.
Maintaining both acceptable body composition and a strong PRT score is paramount. The Navy emphasizes a holistic approach to fitness, acknowledging that both elements contribute to readiness and operational effectiveness. Regular monitoring of both BCA and PRT results is essential for all personnel.
Cardio Alternative Options (Row, Swim) and Standards
Recognizing diverse athletic abilities, the Navy PRT offers cardio alternatives to the traditional 1.5-mile run: rowing and swimming; These options provide sailors with opportunities to demonstrate cardiovascular fitness in ways that better suit their strengths and minimize injury risk.
Specific standards apply to each alternative. For males aged 20-24, a maximum score requires completing a 7:05 kilometer row or a 6:30 minute 500-yard swim. These times are equivalent to achieving a high score on the running portion of the PRT.
Performance on these alternatives is evaluated using standardized scoring criteria, ensuring fairness and comparability across all PRT events. Sailors should familiarize themselves with the specific requirements and techniques for each cardio option to maximize their potential score.
