Notes

How to Pass the Army Physical Fitness Test (APFT)
After more than twenty years, the Army has changed its assessment of suitability. New Army Fitness and Combat Readiness tests include updated comprehensive drills, plus an obstacle course to test stability and endurance. Older versions of the tests are described below.

What is the APFT?
Each branch of the US military has a specific set of criteria used to assess the suitability of candidates. The Army Physical Fitness Test was used to determine the health and fitness status of prospective applicants and active duty soldiers. The standard Army physical fitness test consisted of:

two mile run
Maximum number of squats in 2 minutes
Maximum number of push-ups in 2 minutes
Each event is evaluated separately. To pass, you must score at least 60 points for each trial (50 points for each trial are required to complete basic army training). You can calculate your score using this APFT score calculator tool.
Preparation for the APFT
Once you have a strong and broad fitness base, the next step to achieving your APFT is to build specific fitness in the areas tested. It's essential to add push-ups, squats, and other strength and endurance exercises to your workout.

Pass the push-up test
To pass the push-up test, you need to master the push-up technique and then practice, practice, practice. You can add different styles of pushups to your workout, such as incline pushups, diamond pushups, plyometric pushups, and more. Towards the end of your push-up workout, end with easier knee push-ups and keep going until you can do more.

Take the squat test
To pass the squat test, you need excellent strength and endurance in your abs and hip flexors. APFT Army Physical Fitness Test is to do a lot of squats, but to achieve this you can add a variety of core and core exercises to your training regimen. This will help you build good overall strength and endurance. Practice squats according to the APFT protocol, as well as planks, knee raises and obliques.
Pass the launch test
If you're new to running, start with this beginner runner program to get your body used to the activity. Once you can run for 30 minutes, you'll be ready for more speed and power. Do this workout on a 400m treadmill twice a week with at least three days between workouts.

Warm -up run two laps (800m)
Run 1 lap (400 m) at a given pace
Jogging 2 laps ( 800m)
Run 1 lap at a given pace
Jog 2 laps total 8 laps (two miles)
Over time (every two weeks), increase your target pace laps and decrease the number of jog laps until you can maintain your target pace for the full two miles. To improve your two-mile running time, you can also include sprint work, interval training, or stairs.
Homepage: https://www.freeonlinecalc.com/apft-army-physical-fitness-test-calculator.html