The three IPPT stations
IPPT scores three components to a total of 100 points, with the standards adjusted for your age. The 2.4 km run is worth half the total, so it's the biggest single lever, yet it's the station most people avoid training. We assess all three, find where your fastest points are, and train accordingly.
| Station | Max points | What it means |
|---|---|---|
| Push-ups (1 min) | 25 | Max good-form reps in a minute |
| Sit-ups (1 min) | 25 | Max reps in a minute |
| 2.4 km run | 50 | Half your whole score, the biggest lever |
| Pass / award | 51 to pass | Need 51 of 100 and at least 1 point per station; Silver and Gold are higher incentive tiers |
Exact rep and timing targets for each score are age-banded and set by MINDEF, so the number that earns Silver at 25 differs from 45. We coach you to the specific score you need, and the run is usually where we find it, see our 2.4 km run guide.
| Station | Common limiter | What we drill |
|---|---|---|
| Push-ups | Form breakdown, pacing | Tempo, full range, rep strategy |
| Sit-ups | Hip-flexor fatigue, pacing | Technique, core endurance, pacing |
| 2.4 km run | Aerobic base, pacing | Interval + tempo running, pacing plan |
How the plan works
We start with a baseline test of all three stations, then build an 8-12 week block: technique work to stop wasting reps, running conditioning to raise your aerobic base, and a strength foundation so the push-ups and sit-ups come easier. As test day nears we rehearse pacing against the scoring tables.
- Baseline assessment across all three stations
- Technique fixes so every rep counts
- Run conditioning: intervals, tempo and a pacing plan
- Strength base for push-up and sit-up endurance
- Mock tests to rehearse the real thing
Who we coach
NSFs and NSmen clearing their IPPT window or chasing Silver/Gold, pre-enlistees who want a head start before BMT, and students preparing for NAPFA. Sessions run at home, your condo gym or a nearby track or fitness corner.