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The FBI Fitness Test Program
The NEW FBI Fitness Test APP is HERE!
The New FBI PFT / Workout APP is here: Complete with videos of exercises, Test calculator / testing APP, 7 week workout, technique / skills video to ace the FBI Special Agent PFT and more...Check out FBIFitnessTest.com for more info
This article is written to help prepare people who are seeking to become FBI agents pass the New Agent's Mandatory Physical Fitness Test. The workout you can download is a six week program that has been successfully tested with almost ten FBI Academy graduates during the past two years who either trained with me online with the Stew Smith PT Club or locally with my personal training programs. For scoring ranges and pass / fail criteria click the FBI Test Scores
link.You will also be required to perform what is called the New Agents PFT which is:
1 - Max Situps in 1:00
2 - Timed 300m Run
3 - max Pushups in 1:00
4 - Timed 1.5 mile run
*Max Pull ups (bonus points only - no pass or fail) will be tested at FBI Academy
The FBI Special Agent PFT Elements
Max Sit ups 1 min.
Trainee lies on back interlacing the fingers of both hands behind the head. The knees are placed at 45 degree angle with the feet and held in place or placed flat on the floor. Trainee raises upper body until back is perpendicular to the floor and lowers to the floor so shoulders touch.
| Score | Female Range | Male Range |
| -2 | 29 and below | 31 and below |
| 0 | 30-34 | 32-37 |
| 1 | 35-36 | 38 |
| 2 | 37-40 | 39-42 |
| 3 | 41-42 | 43-44 |
| 4 | 43-46 | 45-47 |
| 5 | 47-48 | 48-49 |
| 6 | 49-50 | 50-51 |
| 7 | 51-52 | 52-53 |
| 8 | 53-54 | 54-55 |
| 9 | 55-56 | 56-57 |
| 10 | 57 and over | 58 and over |
| Score | Female Range | Male Range |
| -2 | 67.5 and over | 55.1 and over |
| 0 | 67.4-65.0 | 55.0-52.5 |
| 1 | 64.9-62.5 | 52.4-51.1 |
| 2 | 62.4-60.0 | 51.0-49.5 |
| 3 | 59.9-57.5 | 49.4-48.0 |
| 4 | 57.4-56.0 | 47.9-46.1 |
| 5 | 55.9-54.0 | 46.0-45.0 |
| 6 | 53.9-53.0 | 44.9-44.0 |
| 7 | 52.9-52.0 | 43.9-43.0 |
| 8 | 51.9-51.0 | 42.9-42.0 |
| 9 | 50.9-50.0 | 41.9-41.0 |
| 10 | 49.9 and below | 40.9 and below |
| Score | Female Range | Male Range |
| -2 | 4 and below | 19 and below |
| 0 | 5-13 | 20-29 |
| 1 | 14-18 | 30-32 |
| 2 | 19-21 | 33-39 |
| 3 | 22-26 | 40-43 |
| 4 | 27-29 | 44-49 |
| 5 | 30-32 | 50-53 |
| 6 | 33-35 | 54-56 |
| 7 | 36-38 | 57-60 |
| 8 | 39-41 | 61-64 |
| 9 | 42-44 | 65-70 |
| 10 | 45 and over | 71 and over |
The distance is covered over rolling terrain. The running surface is black top asphalt road.
| Score | Female Range | Male Range |
| -2 | 15:00 and over | 13:30 and over |
| 0 | 14:59-14:00 | 13:29-12:25 |
| 1 | 13:59-13:35 | 12:24-12:15 |
| 2 | 13:34-13:00 | 12:14-11:35 |
| 3 | 12:59-12:30 | 11:34-11:10 |
| 4 | 12:29-11:57 | 11:09-10:35 |
| 5 | 11:56-11:35 | 10:34-10:15 |
| 6 | 11:34-11:15 | 10:14-9:55 |
| 7 | 11:14-11:06 | 9:54-9:35 |
| 8 | 11:05-10:45 | 9:34-9:20 |
| 9 | 10:44-10:35 | 9:19-9:00 |
| 10 | 10:34 and below | 8:59 and below |
A scoring system is based on profile of maximum achievement in all events. Physical training is done daily during the 15 week FBI Academy. Failure to meet the physical requirements may result in termination.
As competitive as it is to enter the FBI Academy, it is highly recommended to achieve maximum scores on the above test. A sample above average highly competitive score would be the following:
Pushups - 50-70
Situps - 50-60
300m
Run - Men 40-45 seconds
Women 50-55 seconds
1.5 mile run - Men 9:00 -10:30
To achieve the above scores may take at least six weeks or more even if you are fairly active and workout regularly. Here are some sample workouts to help boost your scores:
Your calisthenics workouts should consist of the above exercises performed every other day for a total of 3-4 times per week. The day of PT rest will help your muscles recover and be able to gain more reps in two minutes. Also practice perfect form but do each of the exercises as fast as you can. Speed and endurance is your goal.
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Related Articles: The FBI Academy / PFT Prep Workout Pushup Push - Double Pushups Proper Sit-ups - Pace the test
Run faster
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FBI Agent Fitness Test Prep - Testimonial I passed my FBI fit test yesterday with flying colors, and
it was clearly from using your workouts. I scored the highest in my group
in all events and set two new records. I ran the 300-meter in 45.92 (my
past PR was 48), and I did 57 situps (past PR was 54). I did the 1.5 mile
in 10:40, more than two minutes faster than when I first started on your
workouts. I started in February with your Need for Speed workout, and then I bought and used your FBI eBook. Your articles on how to take the test were also very helpful. The ice bottles in the hands to keep my core cold, the sports drink for blood sugar, and the pacing and gravity tips all worked to maximize my scores.
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Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
