What is the Candidate Fitness Assessment (CFA)?

The Candidate Fitness Assessment (CFA) is a timed, multi-event fitness test used by U.S. Service Academies to evaluate strength, speed, power, agility, and endurance. Your goal is not just to “pass”—it’s to post scores that support a competitive application.

Typical CFA Event Order (and why the order matters)

• Basketball Throw (kneeling)
• Pull-Ups or Flexed-Arm Hang (if applicable)
• Shuttle Run
• Modified Sit-Ups (crunches)
• Push-Ups
• One-Mile Run

The CFA is designed to be taken in a single session with short rests. That means fatigue management and event pacing matter almost as much as raw athleticism.

CFA Event Breakdown (Gouge + What Actually Fixes Scores)

Basketball Throw (kneeling)

This is explosive power and mechanics. Most candidates lose distance from inconsistent setup, poor hip-to-shoulder sequencing, and releasing too late.

• Biggest mistake: “arm throwing” instead of using the core and upper back.
• Biggest fix: repeat the same kneeling setup and release angle every rep.
• Training shortcut: short technique sessions (10–15 minutes) 2–3x/week beat long random workouts.

Pull-Ups / Flexed-Arm Hang

This is your upper-body strength marker, and it’s one of the quickest to improve with a simple progression plan. The hidden key is not “maxing out” every session—it’s consistent, clean reps.

• Grease-the-groove: frequent sub-max sets (never to failure) builds reps fast.
• Negatives: slow 3–5 second descents to build strength where most candidates fail.
• Form gouge: dead hang standards matter—don’t train “half reps” and expect clean test reps.

Shuttle Run

This is technique + acceleration. Your first two steps and your turn mechanics decide the time. Most candidates leak time by standing too tall and “rounding” the turns.

• Turn gouge: lower hips, plant outside foot, snap back—not a wide loop.
• Speed secret: short, explosive starts beat long strides early.
• Practice smart: do 4–8 high-quality reps, fully rested, 1–2x/week.

Crunches + Push-Ups

These are high-volume endurance events. The biggest improvement comes from pacing and training at your test cadence (not just doing random max sets).

• Pacing secret: leave 5–10% in the tank early so you don’t crash mid-set.
• Cadence training: train sets that look like the test (same timing, same rest).
• Form gouge: strict standards (lockout for push-ups, consistent crunch form) avoid “no-rep” calls.

One-Mile Run

A strong mile anchors a strong CFA. Most candidates run the first lap too fast and bleed time later. You want a mile you can repeat on command, not a one-time hero effort.

• Pace plan: steady first half, controlled push third quarter, then finish hard.
• Training secret: intervals + tempo runs build repeatable pace faster than only long slow runs.
• Test-day gouge: don’t “wing it”—pick a target pace and stick to it.

How CFA “Scoring” Is Viewed (What Strong Results Signal)

Academies review the CFA as part of your overall “whole person” file. While exact weighting can vary by program, strong scores: reduce risk, show preparation, and support competitiveness—especially when paired with leadership, academics, and a complete application.

• Passing is not the goal in competitive applicant pools.
• Balance matters: one weak event can drag the overall impression down.
• Retests happen when a first attempt is marginal or looks poorly executed.

Mistakes That Cost Candidates Points (and Trigger Retests)

• Taking the test “cold” without practicing the exact order and rest periods
• Testing too late (no margin for a retake)
• Sloppy setup (distances, surface, or equipment improvisation)
• Form that invites no-reps (push-up lockout, pull-up standards, crunch consistency)
• Bad pacing that causes a mid-event collapse
• Skipping rehearsal days (you should run at least 1–2 full simulations)

Simple CFA Prep Plan (8 Weeks)

The traditional, proven approach is still the best: practice the events the way they are tested, build your base, and rehearse full CFA simulations. Here’s a simple structure that works for most candidates.

Weeks 1–2: Technique + baseline

• 2–3 days/week: event technique (shuttle turns, throw mechanics)
• 2 days/week: upper-body strength (pull-up progression)
• 2 days/week: running (intervals + easy aerobic run)
• 1 day/week: push-up/crunch cadence sets (quality over burnout)

Weeks 3–6: Volume + pacing

• 1 day/week: full CFA rehearsal (same order, realistic rests)
• 2 days/week: push-up/crunch cadence sets (match test rhythm)
• 2 days/week: run quality (intervals/tempo) + 1 easy run
• Pull-up work 3–5 days/week (short sets, never to failure)

Weeks 7–8: Sharpen + test

• 1–2 full rehearsals
• Reduce fatigue, keep speed, prioritize sleep
• Schedule official test with a qualified administrator
• Test when you’re fresh (not after heavy training days)

Candidate Fitness Assessment (CFA) FAQ

Is the CFA the same for USNA, USAFA, and West Point?

The event list and overall format are very similar across Service Academies, but administrative details and emphasis can vary. Train for balanced strength, speed, and endurance, and confirm your program’s current instructions before test day.

Can I retake the CFA?

Retakes are sometimes possible depending on the program and timing. The safest strategy is to train early and test with enough margin that a retake is feasible if needed.

What’s a “good” CFA score?

“Good” depends on your program, competitiveness of your applicant pool, and overall file strength. In general, you want scores that reduce risk—not just minimums. Use the calculator to estimate where your current results land.

How do I improve the fastest?

Most candidates improve fastest by fixing basketball throw mechanics, sharpening shuttle technique, and building repeatable pacing for push-ups/crunches and the mile. Train specifically for the test order and rehearsal conditions.