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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 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

300m Timed Run
This test is run as quickly as you can.  In order to prepare for a 300m run, you should practice running on a 1/4 mile track which is 400m.  You may have to pace out the 300m to be exact on the track, but start at the beginning of the straight portion, run around to the opposite side of the track and walk the curved portion back to your starting place....REPEAT many times.

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
Max Push ups 1 minute
Trainee begins in the front leaning rest position, hands on the floor, arms fully extended, body held straight with the toes touching the floor. As the arms are flexed. the body is lowered to the floor until the upper arm is parallel to the floor. Trainee completes the exercise after returning to the starting position.

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

     1.5 Mile Run

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

Women 10:30 - 12:00

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.


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've also lost 40 pounds! 

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.


Federal Bureau of Investigations Training Program

Prepare for the FBI Academy NOW
or any other LEO Program using the Cooper's Standard Fitness Test
Want the book or ebook?



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 Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at


Complete List:  BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?

  Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format