Looking to move from a simple pass to Silver or Gold on your IPPT? The 2025 scoring update makes it easier to climb tiers if you train smart. This step-by-step guide gives you practical routines, target splits, and a full 8-week plan to help you cross that finish line strong.
Start by checking your current score using the IPPT Calculator. It will show how many points you need to reach 81+ for Silver or 91+ for Gold.
Understand Your Award Targets
IPPT total = Push-Ups (25 pts) + Sit-Ups (25 pts) + 2.4 km Run (50 pts).
- Silver: ~81+ total points.
- Gold: ~91+ total points and up to SGD 500 incentive.
For an age group of 22-26 males, typical splits look like this:
- Silver: 20 pts Push-Ups (≈38 reps), 20 pts Sit-Ups (≈39 reps), 41 pts Run (≈10 : 25 min).
- Gold: 23–25 pts Push-Ups (≈46 reps), 23–25 pts Sit-Ups (≈47 reps), 45+ pts Run (≈9 : 25 min).
Need the precise table for your age or gender? Check the IPPT Scoring Chart 2025.
Station-by-Station Strategy
Push-Ups – Aim for 40 + Reps
Every additional rep adds value under the progressive system. To improve quickly:
- Follow the Push-Up Workout Plan (GTG, pyramids, and weighted drills).
- Film yourself to catch no-count reps.
- Cluster training: 4 mini-sets of 6 reps (+10 s rests) × 3 rounds per session.
Sit-Ups – Consistency Beats Volume
- Add 5–10 kg weighted sit-ups (3 × 12) weekly for strength.
- Alternate with high-rep body-weight sets for endurance.
- Train core using planks & Russian twists from the Training Tips Guide (2025).
2.4 km Run – Where Big Points Come From
This is 50 % of your score—small time gains pay huge dividends.
- Do 5 × 800 m intervals at target pace with 90 s rest twice a week.
- Include a weekly 3 km tempo run for stamina.
- Use negative splits—start 80 %, finish hard in the last 800 m.
- Practice on similar terrain as your test track.
Want a pacing breakdown per band? See IPPT Training Tips (2025).
8-Week Plan to Reach Silver / Gold
| Phase | Duration | Focus | Key Workouts |
|---|---|---|---|
| Weeks 1–2 | Baseline | Assess current performance | Push-Ups (GTG 5×12), Sit-Ups (3×20), Run (3×2 km easy) |
| Weeks 3–5 | Build | Increase volume & strength | Cluster Sets, Weighted Sit-Ups (3×10 @ 5 kg), Run (4×800 m) |
| Weeks 6–7 | Peak | Hit award-level targets | Weighted Push-Ups (3×12 @ 7 kg), Sit-Ups (3×15 @ 10 kg), Run (5×800 m @ goal pace) |
| Week 8 | Taper | Recover & simulate test | Mock IPPT, light jogs, mobility work, sleep 8 h/night |
Additional Pointers for Award-Level Performance
- Book free Fitness Conditioning Centre (FCC) sessions two weeks before your test.
- Hydrate steadily and avoid trying new gear on test day.
- Rest fully 48 hours before testing for optimal output.
- Track progress weekly in the IPPT Calculator.
Mindset: Train Like You’ve Already Won
The jump from Pass to Silver—or Silver to Gold—isn’t about talent. It’s about consistency, recovery, and smart effort. Every extra rep, every second shaved, stacks towards your goal. Stay focused, review your numbers, and believe in the process.
Need help choosing where to focus next?
- Fix technique errors with Common IPPT Mistakes (2025).
- Fine-tune your run using Training Tips (2025).
- Re-check your score any time via the IPPT Calculator Homepage.
Final Encouragement
You’ve already put in the work—now structure it. The 2025 progressive scoring system rewards every improvement. Follow this plan, pace your recovery, and you’ll be wearing that Gold-standard smile in no time. 🇸🇬💪