USAF PFRA Tracker

◈ Airman Profile

Gender

Age (years)

Group: <25

Height (inches)

5'10"

Waist circumference (in)

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🏃 Cardiorespiratory Fitness 50 pts max

Test type

Minutes

Seconds (0–59)

📐 Body Composition — WHtR 20 pts max

WHtR = waist ÷ height. Both fields above — score updates automatically.

Enter height and waist above to calculate.

💪 Muscular Fitness 15 + 15 pts

Enter any or all exercises. Use the dropdowns below to choose which two count toward your score.

1-min Push-ups

Reps completed

2-min Hand Release Push-ups

Reps completed

1-min Sit-ups

Reps completed

2-min Cross Leg Reverse Crunch

Reps completed

Forearm Plank

Minutes

Seconds (0–59)

Select which two count toward your score

Component 1 (15 pts)

Component 2 (15 pts)

All exercise scores compared

📈 Score History

No history yet. Score a test and click "Save to History."

🔮 What-If Simulator

Adjust the sliders to see how changes to each component affect your composite score. Uses your current profile (age / gender).

Simulated Composite

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Simulated Breakdown

📊 Score Reference Tables

Age Group

Gender

🏋️ 6-Month Training Plan

Score your PT test first on the Score tab, then return here to generate a personalized plan.