Plank chart

Name: Plank chart
Creator: Thisiswhyipass

The forearm plank is one of three core event choices, worth up to 15 points. Men under 25 must hold 3:40 for max points, while 1:35 is the shortest hold that still scores before the component fails.

Every gender and age group is below. Each row is the result at or beyond the sign, then the points it earns. The shaded row is the minimum that still scores; anything past it fails the component.

Calculator

prints every bracket as a one-pager for the PT room wall or binder.

Male, under 25

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:40	15
3:35	14.5
3:30	14
3:25	13.5
3:20	13
3:15	12.5
3:10	12
3:05	11.5
3:00	11
2:55	10.5
2:50	10
2:45	9.5
2:40	9
2:35	8.5
2:30	8
2:25	7.5
2:20	7
2:15	6.5
2:10	6
2:05	5.5
2:00	5
1:55	4.5
1:50	4
1:45	3.5
1:40	3
1:35	2.5

Shorter than 1:35 scores 0 and fails the core component.

Male, 25-29

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:35	15
3:30	14.5
3:25	14
3:20	13.5
3:15	13
3:10	12.5
3:05	12
3:00	11.5
2:55	11
2:50	10.5
2:45	10
2:40	9.5
2:35	9
2:30	8.5
2:25	8
2:20	7.5
2:15	7
2:10	6.5
2:05	6
2:00	5.5
1:55	5
1:50	4.5
1:45	4
1:40	3.5
1:35	3
1:30	2.5

Shorter than 1:30 scores 0 and fails the core component.

Male, 30-34

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:30	15
3:25	14.5
3:20	14
3:15	13.5
3:10	13
3:05	12.5
3:00	12
2:55	11.5
2:50	11
2:45	10.5
2:40	10
2:35	9.5
2:30	9
2:25	8.5
2:20	8
2:15	7.5
2:10	7
2:05	6.5
2:00	6
1:55	5.5
1:50	5
1:45	4.5
1:40	4
1:35	3.5
1:30	3
1:25	2.5

Shorter than 1:25 scores 0 and fails the core component.

Male, 35-39

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:25	15
3:20	14.5
3:15	14
3:10	13.5
3:05	13
3:00	12.5
2:55	12
2:50	11.5
2:45	11
2:40	10.5
2:35	10
2:30	9.5
2:25	9
2:20	8.5
2:15	8
2:10	7.5
2:05	7
2:00	6.5
1:55	6
1:50	5.5
1:45	5
1:40	4.5
1:35	4
1:30	3.5
1:25	3
1:20	2.5

Shorter than 1:20 scores 0 and fails the core component.

Male, 40-44

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:20	15
3:15	14.5
3:10	14
3:05	13.5
3:00	13
2:55	12.5
2:50	12
2:45	11.5
2:40	11
2:35	10.5
2:30	10
2:25	9.5
2:20	9
2:15	8.5
2:10	8
2:05	7.5
2:00	7
1:55	6.5
1:50	6
1:45	5.5
1:40	5
1:35	4.5
1:30	4
1:25	3.5
1:20	3
1:15	2.5

Shorter than 1:15 scores 0 and fails the core component.

Male, 45-49

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:15	15
3:10	14.5
3:05	14
3:00	13.5
2:55	13
2:50	12.5
2:45	12
2:40	11.5
2:35	11
2:30	10.5
2:25	10
2:20	9.5
2:15	9
2:10	8.5
2:05	8
2:00	7.5
1:55	7
1:50	6.5
1:45	6
1:40	5.5
1:35	5
1:30	4.5
1:25	4
1:20	3.5
1:15	3
1:10	2.5

Shorter than 1:10 scores 0 and fails the core component.

Male, 50-54

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:10	15
3:05	14.5
3:00	14
2:55	13.5
2:50	13
2:45	12.5
2:40	12
2:35	11.5
2:30	11
2:25	10.5
2:20	10
2:15	9.5
2:10	9
2:05	8.5
2:00	8
1:55	7.5
1:50	7
1:45	6.5
1:40	6
1:35	5.5
1:30	5
1:25	4.5
1:20	4
1:15	3.5
1:10	3
1:05	2.5

Shorter than 1:05 scores 0 and fails the core component.

Male, 55-59

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:05	15
3:00	14.5
2:55	14
2:50	13.5
2:45	13
2:40	12.5
2:35	12
2:30	11.5
2:25	11
2:20	10.5
2:15	10
2:10	9.5
2:05	9
2:00	8.5
1:55	8
1:50	7.5
1:45	7
1:40	6.5
1:35	6
1:30	5.5
1:25	5
1:20	4.5
1:15	4
1:10	3.5
1:05	3
1:00	2.5

Shorter than 1:00 scores 0 and fails the core component.

Male, 60+

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:00	15
2:55	14.5
2:50	14
2:45	13.5
2:40	13
2:35	12.5
2:30	12
2:25	11.5
2:20	11
2:15	10.5
2:10	10
2:05	9.5
2:00	9
1:55	8.5
1:50	8
1:45	7.5
1:40	7
1:35	6.5
1:30	6
1:25	5.5
1:20	5
1:15	4.5
1:10	4
1:05	3.5
1:00	3
0:55	2.5

Shorter than 0:55 scores 0 and fails the core component.

Female, under 25

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:35	15
3:30	14.5
3:25	14
3:20	13.5
3:15	13
3:10	12.5
3:05	12
3:00	11.5
2:55	11
2:50	10.5
2:45	10
2:40	9.5
2:35	9
2:30	8.5
2:25	8
2:20	7.5
2:15	7
2:10	6.5
2:05	6
2:00	5.5
1:55	5
1:50	4.5
1:45	4
1:40	3.5
1:35	3
1:30	2.5

Shorter than 1:30 scores 0 and fails the core component.

Female, 25-29

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:30	15
3:25	14.5
3:20	14
3:15	13.5
3:10	13
3:05	12.5
3:00	12
2:55	11.5
2:50	11
2:45	10.5
2:40	10
2:35	9.5
2:30	9
2:25	8.5
2:20	8
2:15	7.5
2:10	7
2:05	6.5
2:00	6
1:55	5.5
1:50	5
1:45	4.5
1:40	4
1:35	3.5
1:30	3
1:25	2.5

Shorter than 1:25 scores 0 and fails the core component.

Female, 30-34

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:25	15
3:20	14.5
3:15	14
3:10	13.5
3:05	13
3:00	12.5
2:55	12
2:50	11.5
2:45	11
2:40	10.5
2:35	10
2:30	9.5
2:25	9
2:20	8.5
2:15	8
2:10	7.5
2:05	7
2:00	6.5
1:55	6
1:50	5.5
1:45	5
1:40	4.5
1:35	4
1:30	3.5
1:25	3
1:20	2.5

Shorter than 1:20 scores 0 and fails the core component.

Female, 35-39

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:20	15
3:15	14.5
3:10	14
3:05	13.5
3:00	13
2:55	12.5
2:50	12
2:45	11.5
2:40	11
2:35	10.5
2:30	10
2:25	9.5
2:20	9
2:15	8.5
2:10	8
2:05	7.5
2:00	7
1:55	6.5
1:50	6
1:45	5.5
1:40	5
1:35	4.5
1:30	4
1:25	3.5
1:20	3
1:15	2.5

Shorter than 1:15 scores 0 and fails the core component.

Female, 40-44

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:15	15
3:10	14.5
3:05	14
3:00	13.5
2:55	13
2:50	12.5
2:45	12
2:40	11.5
2:35	11
2:30	10.5
2:25	10
2:20	9.5
2:15	9
2:10	8.5
2:05	8
2:00	7.5
1:55	7
1:50	6.5
1:45	6
1:40	5.5
1:35	5
1:30	4.5
1:25	4
1:20	3.5
1:15	3
1:10	2.5

Shorter than 1:10 scores 0 and fails the core component.

Female, 45-49

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:10	15
3:05	14.5
3:00	14
2:55	13.5
2:50	13
2:45	12.5
2:40	12
2:35	11.5
2:30	11
2:25	10.5
2:20	10
2:15	9.5
2:10	9
2:05	8.5
2:00	8
1:55	7.5
1:50	7
1:45	6.5
1:40	6
1:35	5.5
1:30	5
1:25	4.5
1:20	4
1:15	3.5
1:10	3
1:05	2.5

Shorter than 1:05 scores 0 and fails the core component.

Female, 50-54

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:05	15
3:00	14.5
2:55	14
2:50	13.5
2:45	13
2:40	12.5
2:35	12
2:30	11.5
2:25	11
2:20	10.5
2:15	10
2:10	9.5
2:05	9
2:00	8.5
1:55	8
1:50	7.5
1:45	7
1:40	6.5
1:35	6
1:30	5.5
1:25	5
1:20	4.5
1:15	4
1:10	3.5
1:05	3
1:00	2.5

Shorter than 1:00 scores 0 and fails the core component.

Female, 55-59

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
3:00	15
2:55	14.5
2:50	14
2:45	13.5
2:40	13
2:35	12.5
2:30	12
2:25	11.5
2:20	11
2:15	10.5
2:10	10
2:05	9.5
2:00	9
1:55	8.5
1:50	8
1:45	7.5
1:40	7
1:35	6.5
1:30	6
1:25	5.5
1:20	5
1:15	4.5
1:10	4
1:05	3.5
1:00	3
0:55	2.5

Shorter than 0:55 scores 0 and fails the core component.

Female, 60+

Points by hold time. Hold at least the time shown.

Plank time ≥	Points
2:55	15
2:50	14.5
2:45	14
2:40	13.5
2:35	13
2:30	12.5
2:25	12
2:20	11.5
2:15	11
2:10	10.5
2:05	10
2:00	9.5
1:55	9
1:50	8.5
1:45	8
1:40	7.5
1:35	7
1:30	6.5
1:25	6
1:20	5.5
1:15	5
1:10	4.5
1:05	4
1:00	3.5
0:55	3
0:50	2.5

Shorter than 0:50 scores 0 and fails the core component.

prints every bracket as a one-pager for the PT room wall or binder.

Printed from thisiswhyipass.com/charts/plank — free interactive calculator, score prediction, and training plans online.

Transcribed from the official DAF PFRA scoring charts (AFMAN 36-2905, current as of 17 Mar 2026)

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