ADF Fitness Courses — Army, Navy & Air Force PFA Prep

Fitness courses

ARMY

Australian Army

Army PFA Preparation Course

Everything you need to pass the Army Pre-Entry Fitness Assessment. Includes exercise demonstrations, a personal fitness assessment, and a 6-week training plan.

5 lessons 6-week plan 12 months access

NAVY

Australian Navy

Navy PFA Preparation Course

Everything you need to pass the Navy Pre-Entry Fitness Assessment including the swim test. Exercise demonstrations, fitness assessment, and a structured training plan.

5 lessons Includes swim test 12 months access

RAAF

Royal Australian Air Force

Air Force PFA Preparation Course

Everything you need to pass the Air Force Pre-Entry Fitness Assessment. Includes exercise demonstrations, a personal fitness assessment, and a 6-week training plan.

5 lessons 6-week plan 12 months access

What You’ll Learn

See exactly what the Defence Force expects from you by role so there are no surprises on assessment day.

Know Your Targets

Enter your current numbers and instantly find out how close you are to the military PFA standard.

Assess Where You Stand

A 6-week day-by-day training plan matched to your fitness level. Beginner, Intermediate, or Advanced.

Follow a Structured Plan

Your Questions, Answered

Work through it at your own pace. Most people complete all 5 lessons in one sitting and then return to the training plan daily over 6 weeks.
No gym required. All PFA exercises can be trained with bodyweight only. You will need a 20m space for beep test practice.
Yes — in fact that is the ideal time to use it. The course is designed to run alongside your application so you are actively improving your fitness while your application is being processed.
Everything you need is in one place — the official targets, exercise demonstrations, a personal fitness assessment, and a structured training plan tailored to your level. No piecing together information from different sources or guessing whether it's accurate.