Fitness Tests

5k Run

To earn this badge you need to complete a timed 5k run (3.1 miles) in a set period of time based on age and gender. It is a great accomplishment to be able to run for this amount of distance without stopping and is a fantastic baseline for setting up your minimum health standard. (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 based on age and gender. (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 on going all out on the 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 earning this badge are straight-forward and a good way to determine a benchmark fitness level. The individual tests are based on your age range 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 earning this badge are based on the published physical test requirements for the FBI based on age ranges and gender. This requires a minimum number of push-ups and sit-ups within a one minute period of time in addition to a 300-meter timed run and a 1.5 mile run. (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 1k 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 this badge consist of a 50 meter sprint, a standing broad jump, a 1 km 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 for the fire department in South Africa to become a firefighter 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 earning this medal are based on the U.S. Army Bootcamp basic training requirements. This requires 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 Seal Test

The requirements for earning this medal 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 with the 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 Seal Test Challenge