Police Fitness
Test (UK)
Everything you need to understand, pass, and exceed the Level 5.4 15m bleep test — including specialist standards, annual serving requirements, and structured training plans.
What Is the Police Fitness Test in the UK?
The police fitness test in England and Wales requires most candidates and serving officers to reach Level 5.4 on the 15-metre multi-stage fitness test (bleep test). This equals approximately 525 metres completed in 3 minutes 35 seconds, reaching a top speed of 10 km/h. Most Home Office forces no longer require a push/pull strength test for standard constable entry.
Editor's Note
This hub consolidates national policy across all 43 Home Office forces, the CNC, MDP, and BTP. Independent and updated for the 2026 recruitment cycle.
15m vs 20m
Bleep Test
How to Train
for Level 5.4
Annual Serving
Officer Test
What Happens
If You Fail?
Specialist Role
Standards
Medical &
Health Exemptions
Recruitment
Standards Explained
The police fitness test is the primary physical gateway for every aspiring police officer in England and Wales. Regardless of your entry route—be it the Police Constable Degree Apprenticeship (PCDA), the Degree Holder Entry Programme (DHEP), the traditional IPLDP (where still active), or even the Direct Entry Detective Constable route—the physical requirements remain identical.
This uniformity is a cornerstone of Home Office policy. The rationale is simple: every officer, regardless of their eventual specialization or academic background, must be capable of carrying out the core, dynamic tasks of a standard constable. Whether you are a student officer on a response set or a trainee detective investigating major crime, the biological stressors of a foot pursuit or a dynamic containment do not differentiate between ranks or roles.
Age & Gender Neutrality
Unlike the military or many international police forces, the UK bleep test does not adjust its requirements based on age or gender. A 19-year-old male and a 55-year-old female candidate must both hit Level 5.4. This is legally justified as a "proportionate means of achieving a legitimate aim"—public and officer safety.
The 15m Protocol
The test uses a 15-metre shuttle run rather than the standard 20-metre military version. You must run between two lines 15m apart, timing your arrival with an audible bleep. If you arrive before the bleep, you must wait. If you fail to reach the line three times in a row, the test is terminated.
To reach Level 5.4, you must complete 3 minutes and 35 seconds of running, covering approximately 525 metres. The speed starts at 8.0 km/h (a fast walk/slow jog) and increases to 10.0 km/h by Level 5. While this may sound physiologically trivial, the 15-metre protocol introduces specific stressors that are often underestimated by those used to distance running or 20m bleep tests.
15m vs 20m:
The Biomechanical Reality
Many candidates assume that because the 15m test covers less distance per shuttle, it must be easier than the 20m version used in schools or the army. This is a physiological fallacy. The 15m bleep test is, for most people, significantly more taxing at equivalent aerobic levels due to the frequency of the "turn."
| Metric | Police (15m) | Standard (20m) |
|---|---|---|
| Turn Frequency | High (Every ~6s) | Moderate (Every ~9s) |
| Deceleration Force | Frequent & Aggressive | Smoother Taper |
| Muscular Fatigue | Eccentric Loading (Quads) | Aerobic Dominant |
| Pacing Strategy | Stop-Start / High Torque | Rolling Start |
Acceleration & Torque
In a 20m test, you have a longer "run-off" to find an efficient aerobic rhythm. In the 15m version, just as you reach your cruising speed, you are forced to decelerate, pivot 180 degrees, and re-accelerate from zero. This creates a high metabolic cost—you are effectively doing a "sprint-stop-sprint" protocol rather than a continuous run. This places significantly more torque on the knees and ankles.
Eccentric Loading
The 15m test is an exercise in eccentric muscular endurance. Every turn requires your quadriceps and calves to absorb the force of your body weight moving at 10km/h and then immediately reverse that force. This is why many candidates who can run a 5k in under 25 minutes still struggle with the 15m bleep test—their legs fatigue muscularly before their lungs fatigue aerobically.
The psychological impact is also distinct. The bleeps come faster. The lines appear sooner. The rhythm is more frantic. Understanding that the 15m test is a *specific* physiological challenge—not just a shorter distance—is the first step towards a successful training strategy.
Annual Testing for
Serving Officers
03 Once you have passed your initial recruitment fitness test, the requirement does not vanish. Since 2014, following the recommendations of the Winsor Review, an annual Job-Related Fitness Test (JRFT) has been mandatory for all operationally deployable officers in England and Wales.
The 5.4 Mandatory Minimum
Every regular officer, regardless of their role being response, neighbourhood, or investigations, must pass Level 5.4 on the 15m bleep test every 12 months. This is a condition of holding an operational permit.
Consequences of Failure
Failing the annual test triggers a structured supportive protocol. Officers are typically given a local support plan, light duties if required, and a retest window (usually six weeks). Persistent failure can lead to the formal Unsatisfactory Performance Procedure (UPP).
Welfare & Operational Impact
It is important to recognize the psychological pressure of annual testing. For many serving officers, a fitness test is not just a physiological check—it is a threat to their deployment, their specialist accreditation, or even their career. Forces are required to manage this proactively under the Welfare Framework, ensuring that officers are supported through injury recovery or age-related fitness decline rather than immediately penalized.
Push/Pull Standards:
Current Force Policies
Historically, the UK police recruitment process included a dynamic strength test (Push/Pull) using a machine called a Dynamometer. Candidates were required to push 34kg and pull 35kg. However, following a national review by the College of Policing, this requirement has been phased out for standard constable entry in the vast majority of Home Office forces.
Standard Entry Status: NOT REQUIRED
For 95% of candidates applying to Home Office forces via PCDA or DHEP, the only physical hurdle is the 15m bleep test. The strength requirement has been removed to reduce barriers for otherwise capable candidates, as dynamic strength is now assessed during the tutorship and OST (Officer Safety Training) phases.
| Force / Role Type | Strength Test Status | Required Standard |
|---|---|---|
| Home Office (Standard Entry) | Abolished | None |
| Specialist Units (Firearms/PSU) | Mandatory | Specific to Force Tooling |
| Civil Nuclear Constabulary (CNC) | Mandatory | 34kg Push / 35kg Pull |
| Ministry of Defence Police (MDP) | Mandatory | 34kg Push / 35kg Pull |
| British Transport Police (BTP) | Phased Out | Bleep Test Only (Standard) |
It is worth noting that while the *recruitment* hurdle has been removed, the *physiological* requirement remains. During your initial training (OST), you will be required to demonstrate the strength to safely apply handcuffs, handle resistant subjects, and perform emergency drags. If you are significantly below the old 34kg/35kg standard, you may struggle to pass your OST certifications.
Protocols for Failure:
The Recovery Path
Failing the police fitness test is a significant setback for any candidate, but it is rarely a terminal one. National policy, governed by the College of Policing, ensures that candidates are given a fair opportunity to recover, train, and attempt the standard again. However, the clock begins ticking the moment you fail to hit the required level.
First Failure
Considered a "baseline check." You are typically given feedback and a retest date, usually 6-8 weeks later. Your application remains active.
Second Failure
A formal warning. You will likely meet with a training officer. This is your final chance to remain in the current intake cycle.
Third Failure
Your application is withdrawn. You must normally wait 6 months before you can reapply to any Home Office force.
The 6-Month Reapplication Rule
If you fail your third attempt, the "cooling-off" period is mandatory. This is not purely punitive; it is designed to ensure you have sufficient time to make the physiological adaptations required for a safe pass. Attempting a 15m bleep test while under-trained poses a significant cardiac and musculoskeletal risk, which the Home Office must mitigate.
We have documented the psychological impact of failure extensively in our dedicated failure guide. Anxiety, "imposter syndrome," and fear of peer judgement are common. Remember: Level 5.4 is a test of preparation, not character. Most candidates who fail the first time go on to have successful, long-term careers in the service after following a structured recovery plan.
Specialist Standards:
Elevated Requirements
06 While Level 5.4 is the "national entry standard," it is by no means the ceiling for police fitness. Specialist roles require elevated standards to match the specific physical demands of their tactical environments. If you aspire to a specialist unit, you must train for these benchmarks long before you apply.
Firearms (ARV)
Standard ARVs must reach Level 9.4. CTSFOs often face even higher internal benchmarks (10.5+).
Public Order (PSU)
Level 2 Public Order officers require Level 6.3 to ensure they can maintain safety in full kit.
Dog Handlers
Standard is Level 5.7, though some forces require Level 7.1 to keep pace with operational dogs.
Operational Reasoning
The reasons for these higher standards are grounded in safety. A Firearms officer carrying an additional 25kg of tactical equipment (body armour, weapons, ammunition) will experience a much higher metabolic load than a standard officer. Level 9.4 ensures that even in full kit, they have the "physiological headroom" to operate safely under extreme duress.
Mastering 5.4:
The 6-Week Tactical Plan
To pass the 15m bleep test, you do not need the lungs of a marathon runner, but you do need the "torque" of a field athlete. This plan focuses on building a robust aerobic base while conditioning your joints for the specific eccentric load of the 15m turn.
Phase 1: The Aerobic Base (Weeks 1-2)
The Goal
Build continuous cardiovascular endurance. At this stage, do not worry about the bleep test or shuttles. We are preparing your heart and lungs for 20+ minutes of continuous activity.
The Routine
- • 3x Weekly: 20-30 min "Zone 2" Run (Conversational pace)
- • 2x Weekly: Bodyweight Strength (Squats, Lunges, Planks)
- • 2x Weekly: Full Recovery / Walking
Phase 2: Interval & Turn Introduction (Weeks 3-4)
The Intensity Shift
We now introduce the specific 15m turn. This is the most dangerous phase for injury. Focus on technique over speed.
The Drill
"The 15m Shuttle Ladder": Set up two markers 15m apart. Run 10 shuttles, rest 60s. Repeat 5 times. Speed should be slightly faster than a jog, focusing on a clean 180-degree pivot at each marker.
Phase 3: Simulation & Taper (Weeks 5-6)
Full Mock Tests
Week 5 is about confidence. Perform a full mock bleep test with the audio. Aim to reach Level 5.8 to provide "psychological headroom" for test day.
Test Week Taper
Stop all heavy running 4 days before the test. Perform light mobility work only. Hydrate aggressively and ensure 8+ hours of sleep. Your body is now in consolidation mode.
Injury Prevention Strategy
Most bleep test injuries occur in the first 2 weeks of Phase 2. Avoid running on concrete where possible; use a sports hall floor or a firm grass track. Invest in proper running shoes (not cross-trainers) and focus on "glute activation" exercises before every shuttle session. If you feel a "sharp" pain in your shin or Achilles, stop immediately.
Pacing & Confidence
The most common mistake on assessment day is "racing the bleep." Candidates often sprint the early levels and arrive at the line 2-3 seconds early. This wastes massive amounts of energy. The goal is to arrive exactly on the bleep. Training with our 15m Bleep Simulator will help you internalize the rhythm of Level 3, 4, and 5.
"The bleep test is 70% physical and 30% psychological. When the bleeps start getting faster at Level 5, that is where the test truly begins. Remind yourself that you only have 35 seconds of 'hard' running left to secure your career."
Injury & Fatigue:
Managing the Risk
The 15m bleep test is an inherently high-impact activity. The rapid deceleration and change of direction create significant shearing forces on the lower limbs. For both recruitment candidates and serving officers, managing injury risk is as important as building fitness.
Shin Splints (MTSS)
The most common injury. Caused by a sudden increase in shuttle volume or running on hard surfaces. Requires immediate rest and a gradual return to activity.
Knee Stress (Patellofemoral)
Resulting from poor turn technique or weak gluteal muscles. Focus on a "soft turn" rather than a hard stomp at the line.
The Recovery Cycle
Your fitness does not improve during the workout; it improves during sleep. If you are training for the bleep test, you must prioritize:
- • Sleep: 8 hours minimum for tissue repair.
- • Hydration: 2-3L water daily to maintain muscle elasticity.
- • Deload Weeks: Every 4th week, reduce volume by 50%.
- • Nutrition: Sufficient protein to support eccentric muscle damage.
If you suffer an injury during your training or your annual test, it may have implications for your career or your ability to claim under the Police Injury Benefit Regulations. For serving officers, an injury sustained during a mandatory fitness test is often considered "sustained in the execution of duty," but this must be carefully documented. Visit our Welfare Hub for guidance on managing long-term health while navigating the fitness requirements.
Interactive Fitness Tools
Don't guess your level. Use our specialized simulators to gauge your readiness against national benchmarks.
15m Bleep
Simulator
Visualise the exact pace of Level 5.4. See the countdown between shuttles and learn the speed progression from Level 1 to 5.8.
Use Simulator →
Fitness Standards
Checker
Compare the requirements for Specialist units (Firearms, PSU, Dogs) against standard entry benchmarks for all UK forces.
Check Standards →Explore the Police Pay Hubs
Fitness FAQ
20 authoritative answers to complex fitness scenarios.
Is Level 5.4 on the bleep test hard?
"Hard" is subjective, but physiologically, Level 5.4 is considered a "moderate" aerobic standard. It requires a VO2 max of approximately 35-38 ml/kg/min. For a healthy individual with basic cardiovascular fitness, it is achievable with 4-6 weeks of training. However, the difficulty often lies in the 15m turn frequency rather than the raw speed. The constant deceleration and acceleration make it feel more taxing than a steady-state run of the same speed. Most candidates fail due to lack of specificity in training (e.g., only running on treadmills) rather than lack of raw aerobic capacity.
Do serving officers have to retake the test annually?
Yes. Since 2014, all operationally deployable police officers in England and Wales must pass the Job-Related Fitness Test (JRFT) to Level 5.4 every year. This ensures that the workforce remains capable of performing dynamic duties throughout their career. Specialist roles like Firearms and PSU have even higher annual requirements (9.4 and 6.3 respectively). If an officer fails, they are put on a support plan and given a retest window. Failure to pass after multiple attempts can lead to formal capability procedures (UPP) and potential restriction of duties.
Is there an age or gender adjustment for the police fitness test?
No. Unlike the military or some international services, the UK Home Office standard for recruitment is uniform. Every candidate, regardless of age or gender, must achieve Level 5.4. This policy is based on the logic that the physical demands of a foot pursuit or a dynamic encounter do not decrease just because an officer is older or of a specific gender. The standard represents the minimum safe level of fitness required to handle common operational risks without endangering themselves, colleagues, or the public. Legal challenges to this have generally failed under the "legitimate aim" of public safety.
What happens if I have asthma—can I still join?
Asthma is not an automatic bar to entry, but it must be well-managed. You will need to disclose your condition during the medical screening. The force medical officer will look for evidence that your asthma is stable and that you can handle high-intensity aerobic activity without significant risk. Most forces allow candidates to use their inhaler before or during the fitness test if it is part of their prescribed routine. If your asthma is severe or exercise-induced to the point where it prevents you from reaching Level 5.4 safely, your application may be deferred until better management is established.
Can I train for the bleep test on a treadmill?
You can use a treadmill to build your "aerobic base" (Zone 2 cardio), but it is a poor tool for the final stages of bleep test preparation. Treadmills do not simulate the 180-degree turn, the aggressive deceleration, or the re-acceleration from zero. On a treadmill, the belt moves under you; on the bleep test, you must drive your own mass forward. This biomechanical difference is critical. We recommend doing at least 50% of your training on a firm, flat surface (like a sports hall or dry grass) using 15m markers to condition your joints for the "torque" of the bleep test.
How many shuttles are in Level 5.4?
To reach Level 5.4, you must complete the 15m test up to and including the fourth shuttle of Level 5. In total, this requires running 35 shuttles. The breakdown is: Level 1 (7 shuttles), Level 2 (7 shuttles), Level 3 (7 shuttles), Level 4 (8 shuttles), and Level 5 (4 shuttles). Total distance covered is 525 metres. Because the speed increases at each level, your effort level will rise progressively. Many candidates make the mistake of stopping at Level 5 shuttle 1, assuming that "getting into" Level 5 is enough. You must complete the fourth bleep of Level 5 to pass.
What speed is Level 5 on the 15m bleep test?
Level 5 of the 15-metre multi-stage fitness test is run at 10.0 km/h. This is roughly equivalent to a 6.2 mph jog. While 10 km/h is not "fast" in sprinting terms, the 15m protocol makes it feel significantly harder because you are constantly braking. You have approximately 5.4 seconds to cover each 15m shuttle at this level. If you are training on a treadmill at 10 km/h, remember that you are missing the energy cost of the turn, which can add up to 20% to the total metabolic demand of the test.
What happens if I miss a bleep during the test?
The test protocol allows for small errors. If you fail to reach the line before the bleep, the instructor will give you a "warning" and you must continue. If you manage to catch up and hit the next line on time, the warning is ignored. However, if you fail to reach the line three times in a row (consecutive failures), you will be told to stop, and the level you last reached will be recorded as your score. Most instructors are fair, but they cannot grant passes if you are consistently "short" of the line, as this invalidates the standard.
Can I wear a knee or ankle support brace during the test?
Generally, yes, provided the support is for a chronic stability issue or recovery and not a sign of an acute, non-functional injury. If you arrive with a heavy medical brace, the instructors may ask for confirmation that you are "fit to test." For recruitment, any significant joint issue must have been cleared during your medical screening. If a brace is part of your normal training kit and doesn't restrict your range of motion for OST (Officer Safety Training), it is usually permitted. However, avoid trying new supports on test day as they can change your turning mechanics unexpectedly.
Does a high BMI prevent me from taking the fitness test?
Most UK forces use a BMI cutoff of 30, but this is rarely a "hard" rejection. If your BMI is between 30 and 35, you will likely undergo a "body composition" check (waist-to-hip ratio or skinfold) to see if the weight is muscle or fat. If you are deemed healthy, you can proceed to the fitness test. The bleep test itself is the ultimate arbiter; if you can reach Level 5.4 with a high BMI, it suggests you have the relative strength and aerobic power required for the role. However, candidates with a very high BMI face a much higher risk of shin splints and knee stress during the 15m turns.
Are there adjustments for pregnancy or postpartum candidates?
Yes. Forces have a legal and moral duty to support pregnant or postpartum candidates. If you are pregnant during the recruitment cycle, your fitness test will typically be deferred until a safe period after birth (often 6 months to a year, depending on medical advice). Most forces allow you to stay in the recruitment pipeline without starting from scratch. For serving officers, a maternity risk assessment is mandatory, and fitness testing is suspended until a return-to-work fitness plan is agreed upon with Occupational Health. Standards remain at 5.4, but the timeline for achieving them is flexible.
Is the fitness test taken on grass or indoors?
In almost every Home Office force, the official test is conducted indoors in a sports hall or specialized training centre. This is to ensure a consistent, dry surface for all candidates and to prevent weather from affecting the audio/timing equipment. The flooring is usually sprung timber or high-grip synthetic material. This means training on wet grass or uneven ground is actually *not* ideal, a firm, non-slip indoor surface is the best simulation. Wear clean, non-marking indoor sports shoes with high lateral support to handle the shuttle turns.
Can I substitute the 15m test with the 20m version?
No. While the 20m test is more common in general fitness, the UK police standard is strictly 15 metres. You cannot ask to do the 20m version just because you find it easier to find a rhythm. The 15m test was chosen specifically for policing because the short shuttle distance better replicates the "short-burst" nature of operational foot pursuits and confined-space tactical movements. If you train for a 20m test and then show up for the 15m official test, you will likely find the increased turn frequency and different bleep timing very disorienting.
What is the 'VO2 Max equivalent' of Level 5.4?
Reaching Level 5.4 on a 15m multi-stage fitness test suggests an estimated VO2 max in the region of 35-38 ml/kg/min. For comparison, the average sedentary adult has a VO2 max of 30-35, while a competitive club runner might be 50-60. Level 5.4 is designed to ensure that an officer isn't working at 100% of their aerobic limit just by jogging; it ensures they have some "metabolic reserve" available for the stress of a confrontation or the weight of their equipment. If your VO2 max is below 35, you will find Level 5.4 extremely difficult to maintain.
Do Direct Entry Detectives take the same test?
Yes. This is a common point of confusion. Many assume that because a detective's role is investigative, the physical bar is lower. However, all "sworn" officers in England and Wales hold the office of Constable first. This means you can be called upon to perform dynamic duties, make arrests, and handle emergencies regardless of your department. Consequently, Direct Entry Detective Constables must pass Level 5.4 during recruitment and maintain that standard annually, just like their response and neighbourhood colleagues. There are no "desk-only" exceptions in the initial recruitment phase.
What happens if I am sick on my fitness testing day?
If you are genuinely unwell (fever, respiratory infection, or acute injury), you should contact your recruitment officer immediately to reschedule. Attempting the bleep test while sick is dangerous; it puts unnecessary strain on your heart and increases your risk of fainting or lung injury. Rescheduling due to illness does not count as a "failure," provided you have a valid reason (and potentially a medical note). It is much better to take a two-week delay and pass comfortably than to force yourself to test while unwell and record a failure on your file.
Does the audio include a specific bleep for the turn?
The bleep indicates the moment you should be *at* the line. It does not tell you when to start turning. The best technique is to time your run so that you are touching the line with one foot exactly as the bleep sounds, and then immediately push off in the other direction. If you wait for the bleep to *finish* before you start your turn, you are already falling behind. The audio also typically includes "level markers" (e.g., "Level 2... Shuttle 1") to help you keep track of where you are in the protocol.
Are the fitness levels the same for Special Constables?
Yes. Special Constables hold the same legal powers as regular officers and face the same operational risks on the street. Therefore, whether you are a volunteer Special or a full-time regular, you must pass Level 5.4 on the 15m bleep test during recruitment and annually. Some forces may be more flexible with the *scheduling* of the test for Specials (e.g., weekend testing), but the physiological benchmark of 5.4 is non-negotiable. This ensures that every officer on a response set, regardless of their pay status, is physically capable of supporting their colleagues.
Can I use my own headphones or music during the test?
No. The fitness test is a formal assessment conducted in a group environment. You must be able to hear the official bleep audio and the instructions from the training officers at all times. Using headphones is a safety risk and would prevent you from hearing "termination" commands or level updates. Most centres will play the audio over a public address system or a loud portable speaker. While you cannot use your own music, many candidates find the group environment and the rhythmic bleeps provide their own form of motivation and pacing feedback.
Does the push/pull removal apply to all UK police forces?
The removal of the push/pull test as a recruitment hurdle applies to the 43 Home Office forces in England and Wales. However, some non-Home Office forces (like the Civil Nuclear Constabulary or Ministry of Defence Police) may still utilize strength testing because their roles involve carrying much heavier tactical equipment on a routine daily basis. Additionally, even in Home Office forces, the strength requirement hasn't "disappeared"—it has been moved into the initial training curriculum. You must still demonstrate sufficient strength to pass your Officer Safety Training (OST) assessments to become a sworn officer.
Independent Authority
Police Pay (UK) provides independent guidance based on 2026 national recruitment standards. We are not affiliated with any police force. Always confirm standards with your recruiting force.