Is 15m harder than 20m?
Yes, due to turn frequency. You turn every 5.4 seconds on average at Level 5 on a 15m track, compared to every 7.2 seconds on a 20m track.
15m vs 20m
Bleep Test
Why the Police Fitness Test Feels Different (And Harder)
Quick Answer
The UK police fitness test uses a 15-metre shuttle run, not the standard 20-metre school version. Because the distance is shorter, you turn more frequently. More turns mean more deceleration and acceleration, which increases muscular fatigue even though the top speed remains the same. Level 5.4 equals approximately 525 metres completed in 3 minutes 35 seconds, reaching a top speed of 10 km/h.
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✓ Last Updated 2026
✓ 6,000+ Word Guide
01
What Is The
What Is The
Bleep Test?
The Multi-Stage Fitness Test (MSFT), colloquially known as the "Bleep Test," was developed in the early 1980s by Luc Léger at the University of Montreal. Originally designed as a way to estimate an individual's VO2 Max (maximum oxygen uptake) without the need for expensive laboratory equipment, it has since become the global gold standard for assessing aerobic capacity in police, military, and athletic environments.
The Origin of MSFT
Leger's intent was to create a "progressive" test. By slowly increasing the speed every 60 seconds, the test forced the body to move from an aerobic state (using oxygen) into an anaerobic state (producing lactate). The bleep test isn't just a run; it's a diagnostic tool that measures how efficiently your heart clears waste while under stress.
Why 15m vs 20m?
While the original "school" version used a 20m track to accommodate larger groups in standard gym halls, the Police 15m variant exists for a specific operational reason: space. Many older police station sports halls were built to a 15-metre specification, and rather than move assessments to external facilities, the protocol was adjusted for the shorter distance.
For most applicants, the distinction between 15m and 20m seems academic until the first turn. The bleep test is a test of mechanical resilience as much as cardiovascular endurance. In the following sections, we will explore why those missing 5 metres represent the biggest challenge for candidates moving from playground fitness to police standards.
Structural
Differences
02 To the naked eye, a 5-metre difference doesn't look significant. However, throughout a 3 minute 35 second test, that 5-metre delta completely changes the work density of the exercise. In the 15m test, you are turning 25% more frequently than you would in a 20m test.
| Feature | 15m Police Test | 20m Standard Test |
|---|---|---|
| Distance | 15 Metres | 20 Metres |
| Turns per Level | Higher (approx +33%) | Lower Baseline |
| Acceleration Cycles | High Frequency | Longer "Steady" Phase |
| Muscle Demand | High (Eccentric) | Moderate |
| Cardiovascular Load | Similar (Aerobic) | Similar (Aerobic) |
| Primary Use Case | UK Police Selection | Schools / Armed Forces |
Higher Acceleration Demand
In a 20m test, after the turn, you have roughly 15 metres of "straight" running where you can maintain a somewhat steady velocity. In a 15m test, that window is reduced to just 10 metres. You spend almost the entire test either slowing down or speeding up. You are never truly in "cruise control."
The Eccentric Load Gap
The 15m test is an "eccentric" monster. For every shuttle, your muscle tissue must absorb your body weight and decelerate it to zero. By doing this 35 times across 15m instead of 20m, the cumulative work per square metre of muscle is significantly higher. This is why fit runners often feel "blown" on the 15m test—their specific leg endurance is calibrated for longer strides.
03
The Physics
The Physics
Of Turning
Why does the 15m test feel significantly harder than the 20m version, even though the pace (10 km/h) is identical? The answer lies in Newtownian physics and the mechanical cost of deceleration.
Deceleration Forces
To turn 180 degrees, you must reduce your velocity to 0 km/h. On a 15m track, you do this 33% more often per kilometre. This constant "braking" requires massive eccentric loading in the quads and glutes.
Ground Reaction Forces
As you plant your foot on the line, the floor pushes back with a force several times your body weight. In the 15m test, you are absorbing these spikes in pressure more frequently, leading to faster neuromuscular fatigue.
Acceleration Cycles
Restarting from a dead stop is the most metabolically expensive part of running. The 15m test forces you into an "acceleration-heavy" profile where you never reach a state of energy-efficient momentum.
Why 15m Feels Harder (The "Dead Zero" Problem)
In a 20m test, you have a 5-metre "grace period" per shuttle where you can maintain a steady gait. In a 15m test, that grace period is gone. By the time you have accelerated out of the turn and reached 10 km/h, it is almost time to begin decelerating again. You are fighting inertia for nearly 100% of the test. This is why external runners who train on tracks or treadmills often fail the 15m test despite having superior cardio.
Technique is the only way to mitigate these forces. Poor turning mechanics—such as "banana turns" (running in a wide circle)—can add up to 2 metres to every shuttle. Over 35 shuttles, that is an extra 70 metres of running, which is the equivalent of failing by two whole levels.
Speed
Analysis
04 Let's demystify the pace. Level 5.4 is often described as "easy," but that description is relative to elite athletes. For a civilian applicant, understanding the raw numbers is critical for target setting.
The Requirement
Level 5.4
Top Speed
10.0 KM/H
!
Conversion to Pace
10 km/h equates to a 6:00 min/km pace. For context, this is a steady "Parkrun" pace for most recreational runners. If you can run 5km in 30 minutes, you theoretically have the aerobic capacity to pass the bleep test.
Why Runners Fail
We regularly see "Sub-25 minute" 5k runners fail the police bleep test. Why? Because road running is concentric and linear. The bleep test is eccentric and multi-directional. If your muscles aren't conditioned to stop and start, your heart rate will spike up to 10-15 BPM higher than it would for the same speed on a road.
So, does a 30-minute 5k guarantee a pass? No. It guarantees you have the "engine," but it doesn't guarantee you have the "brakes." You must practice the specific 15m turn to translate that fitness into a result.
05
Total Distance
Total Distance
& Workload
The 15m bleep test is a masterclass in deception. On paper, the total workload sounds trivial. In practice, the work density is what ends applications.
525m
Total Distance
35
Total Shuttles
3:35
Duration
35
180° Pivots
Work Density vs Running
If you ran 525 metres in a straight line at 10 km/h, your heart rate would likely stay below 120 BPM. However, because you are doing this over 35 shuttles with 35 complete stops, your body is performing 35 mini-sprints. Every restart requires a surge of energy to overcome inertia. By Level 4, your blood is already becoming acidic as your muscles struggle to clear the metabolic byproducts of these acceleration cycles.
The 15m vs 20m Delta
In a 20m test, to hit 525m, you would only turn 26 times. The 15m test forces you to turn 35 times 07
Specialist
Role Standards
While standard constable recruitment targets Level 5.4 on a 15m track, specialist units within UK policing require a significantly higher level of cardiovascular and mechanical endurance. These roles often require officers to perform while carrying heavy equipment (body armor, firearms, or shields).
ARV (Firearms)
9.4Authorized Firearms Officers must hit 9.4. This is an elite aerobic standard, especially when considering the weight of their tactical kit.
PSU Level 2
6.3Public Order officers must maintain Level 6.3. This is the requirement for containing riots and high-pressure crowd control.
Dog Handler
5.7While only slightly higher than standard, Dog Handlers must hit 5.7 due to the physical nature of canine handling and tracking.
Non-Home Office Forces
British Transport Police (BTP), Civil Nuclear Constabulary (CNC), and Ministry of Defence Police (MDP) generally align with the 15m Level 5.4 standard for initial entry, but may have higher maintenance requirements depending on the deployment unit (e.g., CNC AFOs).
Note: These standards are based on 2026 College of Policing guidelines and are subject to local force variations.
Common
Myths
08 "15m is easier because it's shorter."
This is the most dangerous myth. While the track is shorter, the frequency of turns cancels out any perceived benefit. You spend zero time at a steady state, which is much more tiring for your quads.
"The level 5.4 standard is basically walking."
Levels 1 and 2 are a brisk walk. By Level 4, you are jogging at 9 km/h. By 5.4, you are at 10 km/h with 35 pivots in the bank. If you aren't warm, it won't feel like walking—it will feel like lung burn.
"I'm a marathon runner, I don't need to practice."
Marathon runners train for efficiency in a single plane. The bleep test is lateral and explosive. Without practising the pivot, a marathon runner can easily slip or "blow out" their quads by turning too aggressively.
"The school test and police test are the same."
Never assume this. Use a 15-metre tape measure. If you train on a 20m track and try to execute on a 15m track, you will be ahead of the bleep and wasting massive amounts of energy waiting at the line.
09
Training
Training
Differences
Training for the 15m bleep test requires a complete shift in mindset compared to general "cardio" or 20m prep. Because the mechanics are different, your training sessions must prioritize shuttle density and pivot efficiency.
Marking Out 15m
Never "eyeball" the distance. Use a proper 15m tape measure. Training on a 14m track is too easy; training on a 16m track will cause you to lag behind the bleep. Precision is the difference between a pass and a fail.
Turn Efficiency
Practise the "Touch and Go." Plant the ball of your leading foot on the line, pivot your hips 180°, and drive out with your arms. If you turn correctly, you save 0.5s per shuttle—that's 17s of energy saved at Level 5.4.
Audio Familiarity
Listen to the bleeps. You need to learn the "rhythm of the 15m track." Use a simulator to understand how much time you have to cross the 15m gap—it's faster than you think at Level 5.
Ready to Practise?
Serving Officers
& Annual Tests
10 The fitness requirements don't end at the training school gate. The Job-Related Fitness Test (JRFT) is a mandatory annual requirement for all Home Office police officers in the UK. Keeping a standard of Level 5.4 is essential for operational deployment.
Consequences of Failure
Failing the annual test typically leads to Restricted Duties. This can mean the removal of your driving permit, no overtime, and being placed in a non-frontline role until you pass a re-test. It is a welfare and performance issue that forces take seriously.
Welfare Context
Forces understand that injury, pregnancy, and aging can impact fitness. The JRFT is not meant as a "punishment," but as a safety check. If an officer cannot reach 5.4, the force has a duty of care to support them in regaining that base fitness through occupational health and training programs.
By maintaining an independent training routine outside of work, officers ensure that the annual test is a formality rather than a source of stress. We recommend aiming for Level 6.1 in personal practice to have a safe "buffer" for test day.
Bleep Test
Comparison FAQs
How many shuttles is 5.4?
35 shuttles total on a 15m track. This is often confused with 20m protocols which have fewer shuttles per level.
What is the total distance?
Exactly 525 metres. For 20m tracks to reach 5.4, the distance is slightly different due to level incrementing.
Do forces still use push/pull?
Most have abandoned it for entry-level. The bleep test is the national standard benchmark for cardiorespiratory fitness.
Is it easier than the army?
The army uses 20m Level 8.7+ for many roles. The police test is lower in speed but significantly more intense on the turns.
Can I train on a treadmill?
For cardio, yes. For mechanics, no. You must practice the pivot on a hard floor to avoid knee and ankle injury on test day.
Does age matter?
The national standard of 5.4 is the same for all applicants regardless of age. Equity in frontline safety standards is the rationale.
Is it different for women?
The pass mark is the same. There are no gender-adjusted standards for Home Office police fitness tests.
How long should I train?
6 weeks is ideal for physiological adaptation. 2 weeks is enough to refine the turn if you are already fit.
What level should I hit in practice?
Always aim for Level 6.1. This provides a 'safety margin' for nerves, slick floors, and instructor strictness.
Final
Summary
The 15m bleep test is a specialized assessment tool designed for the specific operational and spatial constraints of UK policing. While it does not require "elite" fitness to pass at Level 5.4, it does require technical respect.
Key Takeaway #1
Efficiency at the turn is as important as your VO2 max. Master the pivot to stay under the aerobic threshold for as long as possible.
Key Takeaway #2
Never rely on "school" fitness. The 15m track is a different game mechanically. Train on the exact distance you will be tested on.
The difference between 15m and 20m is the difference between a steady jog and a relentless drill. By understanding the physics of the turn and training for the specific workload density of 35 shuttles, you can walk onto the start line with total confidence. Good luck.