Is the police fitness test hard?

Is the police fitness test hard? For most people with a basic level of fitness, no. The standard police fitness test is designed to check that you can handle the physical demands of the job, and it tests endurance more than raw strength. But if you are not active or have not trained for it, the test can catch you off guard. Around 60% of candidates fail on their first attempt, and most of those failures come down to a lack of preparation, not a lack of ability.

What does the police fitness test involve?

The police fitness test usually includes a beep test (also called a shuttle run or bleep test) and in some countries a strength test as well. The beep test is the main component. You run back and forth between two markers set 15 to 20 metres apart, and a recording plays beeps at set intervals. You have to reach the other end before the next beep. The beeps start slow and get faster with every level. The test measures your aerobic capacity, which is your body’s ability to use oxygen during exercise.

In the UK, the standard pass mark is Level 5.4 on the 15 metre shuttle run. That means completing 35 shuttles over a total distance of 525 metres in about 3 minutes and 35 seconds. The pace starts at around 4.9 mph and builds to 6.2 mph by the final shuttle. You do not need to be fast. You need to be steady.

In Australia, the test varies by state. Victoria Police use a 20 metre shuttle run along with an Illinois agility run, a handgrip test, and a 75 kg dummy drag over 15 metres. Queensland and Tasmania use the multi-stage beep test as well, and many states include push-ups, sit-ups, and flexibility tests.

In the US, many departments use the Cooper Fitness Standard, which includes a 1.5 mile timed run, one minute of push-ups, and one minute of sit-ups. Some departments add a 300 metre sprint, an obstacle course, or a bench press. The requirements vary by age and gender.

How hard is the beep test for police?

The beep test is the part most people struggle with. A 2016 report from a former Victoria Police physical skills instructor found that of all the fitness testing components, the beep test was always the biggest challenge for people trying to get into the police force. The constant direction changes and increasing speed make it harder than a straight run over the same distance.

But the pass level is achievable for most healthy adults. In the UK, Level 5.4 requires you to run at a speed of about 6.2 mph by the end. That is a light jog for most people. Research from Loughborough University confirmed that Level 5.4 matches the minimum aerobic fitness needed to safely perform the physical parts of police training.

If you can jog for about 4 minutes without stopping, you can pass this test. The challenge is the turning and the pacing, not the speed.

What is the pass rate for the police fitness test?

Pass rates depend on the country and the department, but the numbers tell a clear story. Data from US police departments shows the average passing rate sits around 40%, meaning 60% of candidates fail. A study published in the journal Occupational Medicine tracked recruits entering Massachusetts police academies and found that candidates who could do fewer than 20 push-ups and ran the 1.5 mile in over 15 minutes and 20 seconds had failure rates between 38% and 49%.

In England and Wales, the picture is different because the test standard is lower. Data from 2023 showed that 98.36% of serving police officers passed their annual fitness test. Only 1.64% failed, which was up slightly from 1.54% the year before. The Metropolitan Police had the most failures with 337 officers not passing. Wiltshire Police had the worst failure rate at 4.2%.

So the recruit test has a high failure rate, and the ongoing annual test has a high pass rate. The difference comes down to preparation.

What fitness level do you need to pass?

You do not need to be an athlete. The UK test requires a VO2 max of about 35 ml/kg/min, which sits in the “fair” range for most adults. For comparison, an average untrained person has a VO2 max of around 30 to 40 ml/kg/min, and a trained runner sits around 50 to 60 ml/kg/min.

For US departments using the Cooper Standard, the minimum entry level is set at the 50th percentile for your age and gender. That means you need to perform better than half the general population. For a male aged 20 to 29, that looks like about 33 push-ups in a minute, 38 sit-ups in a minute, and a 1.5 mile run in under 12 minutes and 38 seconds.

For a female in the same age group, the numbers are lower. Around 18 push-ups, 32 sit-ups, and a 1.5 mile run in under 15 minutes.

The bottom line is you need a moderate fitness level. If you exercise regularly, even just walking and doing some bodyweight exercises, you are in a strong position.

Why do so many people fail the police fitness test?

Three main reasons.

1. They do not train for it. Many candidates assume they are fit enough and show up without preparation. A study from the Massachusetts police academies found that the most common reason for not graduating was “personal resignation,” and lower fitness was the biggest factor among those who quit.
2. They train for the wrong things. Running on a treadmill in a straight line does not prepare you for the beep test. The 180 degree turns every 15 to 20 metres are far more tiring than running the same distance in a straight line. Your legs work harder to decelerate, turn, and accelerate again.
3. They underestimate the mental side. The beep test is a near-maximal test, meaning you push to about 95% of your capacity. When your lungs burn and your legs feel heavy, your brain tells you to stop. Candidates who train their mindset alongside their body perform better.

How long should you train before the police fitness test?

Start at least 6 to 12 weeks before the test. If you already exercise a few times a week, 6 weeks is enough. If you have been inactive, give yourself 12 weeks or more.

A good training plan includes three types of work.

1. Steady running. Warm up for 5 minutes, then run at a steady pace for 15 to 20 minutes, and cool down. This builds your aerobic base. Do this 2 to 3 times per week.
2. Interval training. Warm up for 5 minutes, then do 10 rounds of 30 seconds hard sprint followed by 30 seconds of walking. Cool down. This mirrors what the beep test feels like. Do this 1 to 2 times per week.
3. Strength work. Push-ups, sit-ups, squats, and lunges build the muscular endurance you need. Start with 2 sets of 10 reps and add more each week. Do this 2 to 3 times per week.

The most important training tip is to practice 180 degree turns. Set up two markers 15 to 20 metres apart and run back and forth between them. This trains your legs for the specific demands of the shuttle run and is far more effective than running in a straight line.

Can you retake the police fitness test if you fail?

Yes. Almost every police force allows retakes. In the UK, you get up to three attempts with about six weeks between each test. That gap gives you time to train and improve. In the US, most departments let you retest on a different date, and you can apply to take it as many times as you want.

Failing the test does not end your career path. It delays it. Use the gap to train with purpose. Many candidates who fail the first time pass on their second or third attempt after targeted training.

Does age or gender affect the police fitness test requirements?

In many countries, yes. US departments using the Cooper Standard adjust requirements by age and gender. A 40 year old male needs fewer push-ups and gets more time on the run than a 25 year old male. For example, a man aged 40 to 49 needs about 24 push-ups in a minute compared to 33 for a man aged 20 to 29.

In the UK, the beep test standard is the same for everyone. Level 5.4 applies regardless of age or gender. Specialist roles like firearms officers or public order units require higher levels, sometimes up to Level 7 or above.

In Australia, the standards vary by state and role, but the beep test requirement is generally the same for all candidates.

What are the best exercises to prepare for the police fitness test?

Focus on these five exercises to build the fitness you need.

1. Shuttle runs. Set up markers 15 to 20 metres apart and practice running back and forth. Start with 20 shuttles and build up to 40 or more. Time yourself and try to beat your previous best each week.
2. Interval sprints. Sprint for 30 seconds, walk for 30 seconds. Repeat 10 times. This builds the anaerobic fitness you need when the beep test speeds up in the later levels.
3. Push-ups. Start with as many as you can do in one set. Then do 3 sets of that number with 60 seconds rest between sets. Add 2 reps per set each week.
4. Sit-ups or crunches. Same approach as push-ups. Build gradually. Focus on controlled movements rather than speed.
5. Running. Build up to running 2 to 3 miles at a comfortable pace. This gives you a strong aerobic base that makes the beep test feel easier.

Swimming, cycling, and rowing are good alternatives if running aggravates an injury. But running should make up most of your training because it is the most specific to the test.

How much does it cost to prepare for the police fitness test?

Preparation does not need to cost much. You can train for free by running outdoors, doing bodyweight exercises at home, and setting up your own shuttle run course in a park or backyard. All you need is a pair of running shoes and two markers.

If you want extra help, a gym membership costs around $15 to $30 AUD per week at a budget gym. Some people hire a personal trainer for a few sessions to get a training plan set up, which runs about $60 to $100 AUD per session. You can also download beep test audio files for free online to practice at home.

Apps for beep test training are available on both iPhone and Android, and most are free or cost under $5 AUD.

FAQ

Is the police fitness test harder than the military fitness test?

It depends on the branch and country. The standard police beep test in the UK (Level 5.4) is easier than the British Army entry requirement (Level 10.2 for some roles). US police departments generally set lower standards than military combat roles. But police fitness tests still require solid preparation.

Can you train for the police fitness test at home?

Yes. Bodyweight exercises like push-ups, sit-ups, squats, and burpees build strength. Running or jogging outdoors builds cardio fitness. You can set up a shuttle run course in your backyard or at a local park using cones or water bottles as markers.

What happens if you fail all three attempts?

In most forces, you need to wait a set period before reapplying. This is usually 6 to 12 months. Use this time to build a consistent training habit. If you can run 3 miles without stopping and do 30 push-ups in a minute, you will pass.

Do you have to keep passing the fitness test after you become a police officer?

In the UK, yes. Officers must pass the annual fitness test every year. In Australia, requirements vary by state. In the US, ongoing fitness testing depends on the department. Some require annual tests and others do not.

What should you eat before the police fitness test?

Eat a light meal 2 to 3 hours before the test. Something like oats with banana, toast with peanut butter, or rice with chicken. Avoid heavy, greasy, or high-fat foods. Drink plenty of water the day before and the morning of the test, but do not overload right before you run.

Is the police fitness test the hardest part of becoming a police officer?

For most people, no. The interview, background checks, and written exams are where most candidates are eliminated. The fitness test is pass or fail, and with 4 to 6 weeks of focused training, most healthy adults can meet the standard. The people who fail are almost always the ones who did not prepare.

Understanding fitness test requirements is just the beginning of your journey to peak physical performance. For those looking to optimize their preparation strategy, exploring proper pre-workout nutrition can significantly enhance training outcomes. If you’re in the Southbank area and need expert guidance to meet specific fitness benchmarks, our personal trainers in Southbank specialize in goal-oriented programs that deliver measurable results.