New RAAF Physical Fitness Test Standards: What You Need to Know

The Royal Australian Air Force (RAAF) has introduced new Physical Fitness Test (PFT) standards as of November 2024. These changes impact all personnel and are part of the annual fitness test required to maintain operational readiness.

This post breaks down what’s changed, how the new tests work, and what you need to do to pass.

Why the Change?

Previously, RAAF personnel were assessed using a 2.4km run or a 5km walk for the aerobic component of the test. The new test replaces these with a Beep Test (MSFT) or the Wattbike Alternative Aerobic Test. These changes are aimed at improving standardisation, accessibility, and ensuring personnel meet operational fitness demands.

New RAAF PFT Components

The new RAAF Physical Fitness Test consists of three key areas:

1. Upper Body Strength Test (unchanged)

2. Sit-Up Test (unchanged)

3. Cardio Fitness Test (major changes)

1. Upper Body Strength Test (No Change)

The upper body test includes cadence push-ups and the flexed arm hang.

2. Sit-Up Test (No Change)

The sit-up test assesses core endurance with both feet secured and feet unsecured variations.

3. Cardio Fitness Test (Major Changes)

This is where the biggest update has been made. The 2.4km run and 5km walk have been replaced with:

• Beep Test (MSFT)

• Wattbike Alternative Aerobic Test

Understanding the New Cardio Tests

Beep Test (MSFT)

• A progressively intense shuttle run where you must reach the minimum level required for your age/gender.

• Participants get one warning if they miss a shuttle. If they fail to maintain pace within two more beeps, the test is terminated.

Wattbike Test

• Conducted on a Wattbike ergometer.

• Performance is based on weight-to-watt output (W/KG).

• Participants must maintain an average power output above the required threshold for their age/gender.

• The bike resistance is set according to the participant’s weight.

• A pre-test weigh-in is required to calibrate performance targets.

How to Prepare for the New RAAF PFT

If you're training for the Beep Test, focus on:

✅ Interval running & sprint drills
✅ Progressive overload in aerobic base conditioning
✅ Improving agility & change of direction

If you're preparing for the Wattbike Test, focus on:

✅ Cycling endurance training
✅ Power output & resistance control
✅ Maintaining steady effort over 10 minutes

Final Thoughts

The new RAAF PFT standards ensure all personnel meet operational fitness demands in a way that’s more functional and measurable. If you were used to the 2.4km run or 5km walk, you’ll need to adjust your training to meet the Beep Test or Wattbike requirements.

To get a full breakdown of the new fitness standards, check out the official document here: RAAF PFT New Standards

Stay mission-ready. Outperform.