California PFT Calculator & HFZ Standards (2025-2026)
Did I Pass the HFZ?
Enter your score below to check against 2025-26 FitnessGram Standards.
Great Job!
You are well within the Healthy Fitness Zone.
Pass Requirements (2026)
See the minimum targets needed to hit the “Healthy Fitness Zone”.
Minimum HFZ Targets:
BMI & HFZ Check
22.5
Normal Range
Complete Guide to the California PFT (2025-26)
Everything students, parents, and PE teachers need to know about passing the FitnessGram® standards.
[cite_start]The California Physical Fitness Test (PFT) is a state-mandated assessment administered annually to all students in Grades 5, 7, and 9[cite: 150, 162]. [cite_start]Unlike old-school gym tests that graded you on athletic ability, the modern PFT uses the FitnessGram® system developed by The Cooper Institute[cite: 109].
The goal is not to be the fastest runner in the class, but to achieve the Healthy Fitness Zone (HFZ). [cite_start]The HFZ represents a level of fitness that offers protection against diseases resulting from sedentary living[cite: 129]. [cite_start]Achieving the HFZ is dependent on your specific age and gender, which is why generic charts often fail to give accurate results[cite: 114].
Our California PFT Calculator above eliminates the guesswork by digitizing these complex standards into a simple 3-mode tool. Below is a detailed guide on how to use it and understand your results.
How to Use This PFT Calculator
This is the “Judge” mode. If you have already completed your testing, use this tab.
- Step 1: Select your Gender and specific Age. (Note: A 14-year-old 9th grader has different standards than a 15-year-old 9th grader).
- Step 2: Choose your test (Mile Run, Push-ups, or Curl-ups).
- Step 3: Enter your result. For the Mile Run, enter Minutes and Seconds.
Why use this? Most charts show “VO2 Max” requirements. Our tool automatically converts your run time into a Pass/Fail status so you don’t have to do the math.
This is the “Planner” mode. Use this before your test day to set goals.
- Step 1: Select “Target Finder” in the menu.
- Step 2: Select your Grade Level (5, 7, 9, or High School).
- Step 3: Click “Show My Targets”.
The Result: You will get a personalized “Cheat Sheet” showing exactly how fast you need to run and how many reps you need to hit the Green Zone.
Body Composition is a critical component of the PFT.
- Step 1: Enter your Height (Feet and Inches).
- Step 2: Enter your Weight (lbs).
Why it matters: The tool calculates your BMI and instantly checks it against the HFZ charts for your age. Being in the HFZ for Body Comp means your weight is proportional to your height.
Decoding the 6 Fitness Areas
The California PFT assesses six distinct areas of fitness. To “Pass” the PFT, the goal is to fall within the Healthy Fitness Zone (HFZ) for as many areas as possible.
1. Aerobic Capacity (The Most Confusing Part)
This is widely considered the most important indicator of physical fitness. It is usually measured by the One Mile Run or the PACER test (Progressive Aerobic Cardiovascular Endurance Run).
2. Body Composition
This test estimates the percentage of body weight that is fat versus muscle/bone. It is usually measured via BMI (Body Mass Index) or Bioelectric Impedance devices.
Note on BMI: While easy to measure, BMI is not perfect. Very muscular athletes might flag as “Needs Improvement” even if they are healthy. However, for the majority of students, falling within the HFZ for BMI indicates a healthy risk profile.
3. Muscular Strength & Endurance
This area is tested via:
- Abdominal Strength: Usually the Curl-Up test. You must keep pace with a cadence CD.
- Trunk Extensor Strength: The Trunk Lift. (Lifting your upper body off the floor while lying face down).
- Upper Body Strength: The 90-degree Push-Up.
2025-26 HFZ Standards Charts (Quick Reference)
Below are the official minimum performance requirements to enter the Healthy Fitness Zone (HFZ). These numbers apply to students in California Grades 5, 7, and 9.
👦 Boys Standards (Minimums)
| Grade / Age | 1-Mile Run (Max Time) | Push-Ups (Min) | Curl-Ups (Min) |
|---|---|---|---|
| Grade 5 (Age 10) | 11:30 | 7 | 12 |
| Grade 6 (Age 11) | 11:00 | 8 | 15 |
| Grade 7 (Age 12) | 10:30 | 10 | 18 |
| Grade 8 (Age 13) | 10:00 | 12 | 21 |
| Grade 9 (Age 14) | 9:30 | 14 | 24 |
| Age 15+ | 9:00 | 16 | 24 |
👧 Girls Standards (Minimums)
| Grade / Age | 1-Mile Run (Max Time) | Push-Ups (Min) | Curl-Ups (Min) |
|---|---|---|---|
| Grade 5 (Age 10) | 12:30 | 7 | 12 |
| Grade 6 (Age 11) | 12:00 | 7 | 15 |
| Grade 7 (Age 12) | 12:00 | 7 | 18 |
| Grade 8 (Age 13) | 11:30 | 7 | 18 |
| Grade 9 (Age 14) | 11:00 | 7 | 18 |
| Age 15+ | 10:30 | 7 | 18 |
3 Pro-Tips to Improve Your PFT Score
If the calculator shows you are in the “Needs Improvement” zone, don’t panic. Here is how to improve quickly:
- 1. Practice Pacing (For the Mile): Most students fail the mile run because they sprint the first lap and burn out. Aim for a steady pace. If you need a 9:00 mile, that is 2:15 per lap.
- 2. Form Over Speed (For Push-ups): In the PFT, you must follow a cadence (rhythm). Fast, sloppy push-ups do not count. Practice doing slow, controlled push-ups to a beat.
- 3. Flexibility Matters: The “Sit and Reach” or “Shoulder Stretch” are often the easiest points to grab if you stretch daily. Don’t ignore them!
[cite_start]Data Source Verification: The standards presented in this tool are derived from the official FitnessGram® Reference Guide utilized by the California Department of Education (CDE) for the 2025-26 academic year[cite: 102, 120]. [cite_start]The HFZ performance goals are set by The Cooper Institute and are age/gender specific[cite: 114].