Fitness Tests

5k Run

To earn this badge you need to complete a timed 5k run (3.1 miles). It is a great accomplishment to be able to run for this amount of distance without stopping and is a fantastic baseline for your health. (Score: 30 points)

5k Run
Age Range Women Men
20-29 34:59 29:15
30-39 36:23 30:28
40-49 37:38 31:15
50-59 39:55 32:29
60-69+ 44:26 36:36
5k Run Challenge

500 Meter Row

To earn this trophy you will need to row 500 meters on a rowing machine in a set period of time. (Score: 10 points)

500 Meter Row
Age Range Women Men
20-29 1:49 1:30
30-39 1:52 1:35
40-49 1:56 1:38
50-59 2:00 1:41
60-69 2:09 1:46
70-79 2:19 1:53
80-89 2:33 2:10
90+ 2:40 2:16
500 Meter Row Challenge

1000 Meter Bike

The 1000 meter bike ride tests your time going all-out on the exercise bike for 1km. Enter your time and upload a picture of the screen for verification.

1000 Meter Bike Challenge
XFitScore test

Benchmark Fitness

The requirements for this test are straight-forward and a good way to determine a basic fitness level. The individual tests are based on your age and gender. They consist of push-ups and sit-ups within a one minute period of time. (Score: 15 points)

Push-Ups in 1 Min Sit-Ups in 1 Min
Age Range Women Men Women Men
20-29 20 28 39 44
30-39 19 21 30 40
40-49 14 16 25 35
50-59 10 12 21 30
60-69+ 10 10 12 24
Benchmark Fitness Challenge

FBI Fitness Test

The criteria for passing the FBI fitness test is based on age and gender. This requires a minimum number of push-ups and sit-ups within one minute in addition to a 300-meter timed run and a 1.5 mile run with a five minute break between each exercise. (Score: 45 points)

Push-Ups in 1 Min Sit-Ups in 1 Min Run 300 Meters 1.5 Miles Run (2.4km)
Age Range Women Men Women Men Women Men Women Men
20-29 15 29 32 38 1:11 0:53 15:05 12:29
30-39 11 24 25 35 1:26 0:59 15:56 12:53
40-49 9 18 20 29 1:34 1:12 17:11 13:50
50-59 5 13 14 24 1:53 1:23 19:10 15:14
FBI Fitness Test Challenge

Italian Army Basic

Italy's Army recruitment fitness assessment is a good starting point for people. It is probably the most achievable test to pass for beginners. It is a universal minimum test with push-ups and sit-ups and a short run for 1km or .62 miles (Score: 5 points)

Push-Ups in 2 Min Sit-Ups in 2 Min 0.62 Miles Run (1km)
Age Range Women Men Women Men Women Men
All Ages 6 8 8 10 6:15 5:45
Italian Army Basic Challenge

Spanish Police

The fitness requirements for the Spanish Police consist of a 50 meter sprint, a standing broad jump, a 1km run and 8 pull-ups in 2 minutes. (Score: 40 points)

50 Meter Sprint Broad Jump 0.62 Miles Run (1km) Pull-Ups in 2 Min
Age Range Women Men Women Men Women Men Women Men
All Ages 7.4 sec 7.4 sec 7.25 ft 7.25 ft 3:40 3:40 8 8
Spanish Police Challenge

S.A. Firefighter

The requirements to become a firefighter in South Africa are based on a 1.5 mile run as well as push-ups, sit-ups and you have to carry two 55 lbs water jugs for 100 meters - the length of a football field - in under 2 minutes. (Score: 25 points)

Push-Ups in 2 Min Sit-Ups in 2 Min 1.5 Miles Run (2.4km) Water Carry (100 meters)
Age Range Women Men Women Men Women Men Women Men
All Ages 30 30 30 30 12:59 11:59 1:59 1:59
S.A. Firefighter Challenge

U.S. Army Test

The criteria for passing the U.S. Army Bootcamp basic training includes a minimum number of push-ups and sit-ups within a two minute period of time in addition to a two mile run. (Score: 20 points)

Push-Ups in 2 Min Sit-Ups in 2 Min Run 2 Miles
Age Range Women Men Women Men Women Men
Under 21 13 35 47 47 19:42 16:36
Over 21 11 31 43 43 20:36 17:30
U.S. Army Test Challenge

U.S. Navy Seals Test

The requirements for passing this test are extremely difficult. The minimum standards are based on number of push-ups, sit-ups and pull-ups in two minutes. In addition to a 1.5 mile run and 500 yard swim - same standards across the board regardless of age or gender. (Score: 50 points)

Push-Ups in 2 Min Sit-Ups in 2 Min Pull-Ups in 2 Min 1.5 Miles Run (2.4km) 500 Yards Swim
Age Range Women Men Women Men Women Men Women Men Women Men
All Ages 50 50 50 50 10 10 10:30 10:30 12:30 12:30
U.S. Navy Seals Test Challenge