// TIER 01
Recruit Prep
Civilians · 18–25 · 12 weeks
- 2.4 km run pacing protocol
- Push-up & sit-up progression
- Beep test conditioning
- Heat acclimatization
CIVILIAN
START ›
Heat advisory · 32°C Train before 0700 or after 1700.
TODAY · DAY 24
65 MIN
Tempo Run + Strength Circuit
5 km tempo @ 80%, then 4 rounds bodyweight strength.
⏱ 65 min · 🔥 ~620 kcal
BASIC FITNESS ASSESSMENT
BFA Unlocked
Take the official 3-event test. Run · Push-ups · Sit-ups.
32 / 30 days
STREAK
12d
SCORE
82
2.4K PR
11:42
RANK
#3
Today's Challenges
Quick Actions
This Week
Unit Leaderboard
01
1 RPIR · Taurama
88.4
02
2 RPIR · Moem
86.1
03
Engineers Bn · Igam · YOU
84.7
3 PATHWAYS
Choose Your Pathway
From civilian to special forces. Train to PNGDF standards.
// TIER 02 · CURRENT
Service PT
Active personnel · Continuous
- Annual fitness test cycles
- Unit/Section squad PT plans
- Combat conditioning circuits
- Log & jerry can drills
ACTIVE
CURRENT ✓
// TIER 03
Special Forces Prep
LRRU pipeline · 16 weeks · 6–7×/wk
- Heavy ruck progression to 25 kg
- Land navigation endurance
- Open-water swim & survival
- Mental resilience module
LRRU
APPLY ›
Service PT · Cycle
WEEK 4 / 12Annual Standards
2.4 km run≤ 12:00
Push-ups (2 min)≥ 45
Sit-ups (2 min)≥ 50
8 km Ruck (15 kg)≤ 60:00
Beep Test≥ L 8.0
// SERVICE PT · WEEK 4 · DAY 3
Tempo Run + Strength
READY
00:30
Warm-up · Dynamic Stretch
DISTANCE
0.00km
TIME
00:00
PACE
--:--
SPEED
0.0
SW
Pte. Solomon Waide
92.1Score
12Streak
#3Unit Rank
8.4kXP
Personal Bests
2.4 km Run11:42
6 km Run28:14
Push-ups62
Sit-ups58
Pull-ups15
Beep TestL 11.3
8 km Ruck48:15
400 m Swim9:42
Progress · 90 Days
Leaderboards
Settings
Danger Zone
DAILY · 25 APR 26
Today's Challenges
Auto-generated from your data.
Generation inputs (9 signals)
TierService PT
Streak12 days 🔥
Cycle Day24 / 84
YesterdayHigh load
RecoveryModerate
Days→PFA28
WeakestPull-ups
Weather32°C/78%
Unit Rank#3
SETUP
Configure Assessment
Targets set for age 24 (band 18–25).
2.4 km Run
DEFAULT
2400 m
9:00
Push-ups
DEFAULT
60 reps
2:00
Sit-ups
DEFAULT
80 reps
3:00
EVENT 1 of 3
2.4 km Run
Target: 2.4 km in 9:00 (age band 18–25)
DISTANCE
0.00/ 2.40 km
TIME
00:00
PACE
--:--
REMAINING
--:--
Tap START when ready
EVENT 2 of 3
Push-ups
Target: 60 reps in 2:00
TIME
2:00
0
/ 60 target
EVENT 3 of 3
Sit-ups
Target: 80 reps in 3:00
TIME
3:00
0
/ 80 target
RESULTS