CNC Bleep Test 7.6
and the MOD Police PES-JRFT
The Civil Nuclear Constabulary and the Ministry of Defence Police recruit constables as armed officers from day one; and neither uses the 5.4 bleep test for new constables (the MDP uses it for inspectors and above). This guide explains both tests from the forces' own pages, read on 23 October 2026, with every bleep figure worked out from our shared level chart and a ten-week plan for each.
Level 5.4
Level 7.6
20kg
76kg, 20s
The short answer
CNC: you must reach at least level 7.6 on the multi-stage fitness test (the bleep test) to join. The CNC tests you again every year you serve. On the 15 metre track that is 55 shuttles, 825 m and about 5 min 19 s of running, against 35 shuttles for the usual 5.4.
MOD Police: constable recruits take the PES-JRFT in a 20kg weighted vest: 15 cover and movement shuttles over 20 metres on audio commands, then a 20 metre casualty drag of a 76kg dummy in 20 seconds or less. You get two attempts and can reapply after three months.
Both forces are armed national forces. CNC constables are Authorised Firearms Officers from the start and protect civil nuclear sites; MDP constables protect defence sites as armed counter terrorism officers. That is why both set a fitness test above the national entry standard and keep testing it after you join. If you are still choosing between them, the full recruitment guides are here: CNC recruitment process and MOD Police recruitment process.
CNC vs MOD Police fitness tests at a glance
The two tests measure different things. The CNC test is pure running fitness at a higher level. The MOD Police test is shorter but loaded. It adds strength: kneeling and rising in a vest, then dragging a weight heavier than many adults.
| Civil Nuclear Constabulary | Ministry of Defence Police | |
|---|---|---|
| Who takes it | Every CNC constable, from recruitment and then every year you serve | Constable and sergeant recruits (including New Entrants from Other Forces (NEOF)); detectives at recruitment; inspectors and above take the bleep test to 5.4 instead |
| What it is | Multi-stage fitness test (bleep test) to a minimum of level 7.6 | Physical Employment Standards Job-Related Fitness Test (PES-JRFT): cover and movement shuttles plus a casualty drag |
| Kit | Not published: check your invitation | Both parts in a 20kg weighted vest |
| Distance | 55 shuttles if run on the 15m track (825 m) | 20 metre shuttles; drag over 20 metres |
| Time standard | About 5 min 19 s of running on the 15m protocol | Shuttles follow audio commands; the drag must be done in 20 seconds or less |
| When in the process | Part of the pre-employment assessments, with the medical; can be held at any point | Can be on the same day as the suitability interview at MDP Headquarters |
| Attempts | Not stated on the CNC pages we read | Two attempts to pass both parts; reapply after three months if you do not pass |
| After joining | Assessed every year for as long as you serve | Assessed during initial training and every year through the job-related fitness test |
CNC facts are from the CNC police officers page, its application process page and its pre-employment medical guidance. MOD Police facts are from the MDP fitness page. All were read on 23 October 2026. Bleep test distances and times are calculated from the 15m protocol table our level chart and simulator use.
The CNC fitness test: level 7.6 on the bleep test
The CNC states its standard plainly: applicants must meet a minimum of 7.6 on the multi-stage fitness test. It will assess your fitness every year you are with it. Its application process page describes the test as a multi-stage shuttle run to level 7.6.
The test sits in the pre-employment stage of CNC recruitment:
- You are asked for a signed medical declaration from your GP and a signed optician's form.
- You then have a medical examination which includes the fitness assessment.
- The CNC says the medical and fitness assessment may be held at any point during recruitment, so it can come earlier than you expect.
Its medical guidance describes the order: Occupational Health triages your forms, then either clears you to attend a medical and fitness test, asks your GP or specialist for more information, or refers your file to a panel. So the sooner your forms are complete, the sooner you are offered a fitness test date.
The CNC's pages do not explain the choice, but 7.6 is the same level the College of Policing recommends for Authorised Firearms Officers in Home Office forces. Every CNC constable is an AFO. It is one of the College's specialist role fitness standards.
The test does not end at recruitment. The CNC assesses fitness every year you serve and says every site has gyms and fitness instructors, with dedicated time inside working hours to keep fit. Treat 7.6 as a level you hold for your career, not a hurdle you clear once.
How hard is level 7.6 compared with 5.4?
On the 15 metre track, every level is a block of shuttles at a fixed speed. The speed rises at each new level. Here is where 7.6 sits against the national standard and the other armed role standards:
| Level | Shuttles | Distance | Running time | Speed at that level | Who it applies to |
|---|---|---|---|---|---|
| 5.4 | 35 | 525 m | 3 min 35 s | 9.8 km/h (5.50 s a shuttle) | College of Policing standard for officers who do personal safety training; MDP inspectors and above |
| 6.3 | 43 | 645 m | 4 min 18 s | 10.5 km/h (5.13 s a shuttle) | College recommended level for Police Support Unit (public order) officers |
| 7.6 | 55 | 825 m | 5 min 19 s | 10.9 km/h (4.97 s a shuttle) | CNC minimum, every year; College recommended level for Authorised Firearms Officers |
| 9.4 | 73 | 1,095 m | 6 min 45 s | 11.8 km/h (4.59 s a shuttle) | College recommended level for Armed Response Vehicle officers |
| 10.5 | 84 | 1,260 m | 7 min 34 s | 12.3 km/h (4.39 s a shuttle) | College level for Dynamic Intervention AFOs; MDP's Tactical Firearms Unit role at AWE |
So 7.6 is 20 more shuttles than 5.4, an extra 300 m and about 1 min 43 s more running. You finish at 10.9 km/h with 4.97 seconds for each 15 metres. At 5.4 you have 5.50 seconds. The extra time matters less than the extra speed: levels 6 and 7 are where people who coast through 5.4 start to fail, because they can no longer recover on the turns.
The CNC pages we read say "multi-stage fitness test" without a track length. The figures above assume the 15 metre track, which the College of Policing uses for its standards. On the 20 metre test, level 7.6 would be 57 shuttles and 1,140 m (about 6 min 53 s), a much harder target. Check the track length in your CNC invitation. See our 15m vs 20m bleep test guide for why it matters.
To see what your own level means, put it into the bleep test level converter, or run the beeps to 7.6 on the free 15m simulator, which has an AFO 7.6 target. The bleep test levels explained page has the full chart.
The CNC medical: BMI, body fat and why it affects your fitness test
The CNC says its officers must meet different medical and fitness standards from Home Office and Police Scotland officers, because every CNC officer is an armed AFO. The parts of its pre-employment medical guidance that touch fitness:
- BMI. A healthy BMI should be between 18.5 and 30.
- Body fat above BMI 30. Where BMI is over 30, body fat should not exceed 25% for men or 32% for women.
- Deferral. Employment is deferred until you are within the limits.
- Get there first. The guidance asks applicants to reach the BMI or body fat limit before the medical examination.
- Evidence. Occupational Health will not sign anyone off as fit without evidence that they meet the BMI or body fat standard.
If you are close to the BMI line, the training below helps with both: running volume for 7.6 also moves body composition. Do not crash diet in the weeks before a shuttle test, though. Under-fuelling costs you levels.
The rest of the CNC medical is strict too: glasses cannot be used to meet the eyesight standard, the visual field must reach 160 by 100 degrees and hearing aids are not compatible with the role. Every standard is in our CNC medical and eyesight standards guide, with a free self-check.
What happens if you fail the CNC fitness test?
The CNC pages we read on 23 October 2026 do not say how many attempts a recruit gets, how long the gap is before a retest or what happens to your application after a fail. We have not filled that gap with a guess.
It is worth knowing that the CNC is not a Home Office force. The College of Policing's implementation guidance, which tells Home Office forces to give supportive action and at least two retakes, does not automatically bind the CNC. So ask the CNC recruitment team before your assessment:
- Is the test on a 15 metre or 20 metre track?
- How many attempts do I get on the day? Is there a retest if I miss?
- How long must I wait for a retest? Does my place in the process hold?
- What happens at the annual test if a serving officer misses 7.6?
The safest plan is not to need a retest: train to reach about 8.4 in practice so 7.6 is comfortable on the day. For what forces in England and Wales do after a failed 5.4, see what happens if you fail the police fitness test.
The MOD Police fitness test: the PES-JRFT
The Ministry of Defence Police does not use the 5.4 bleep test for new constables. Its fitness page says constables, sergeants and new recruits (including New Entrants from Other Forces (NEOF)) must pass the Physical Employment Standards Job-Related Fitness Test, or PES-JRFT. It was designed for Authorised Firearms Officers Counter Terrorism, which is the role MDP recruits constables into.
Both parts of the test are done wearing a 20kg weighted vest over 20 metre shuttles. You must pass both parts. MDP assesses fitness during the application process, during initial training and every year after that through the job-related fitness test.
Who takes what at MDP, according to its fitness page:
- Constables, sergeants and new recruits: the PES-JRFT.
- Detective constables and sergeants: the PES-JRFT during recruitment, then keep fitness at the level the role profile needs.
- Inspectors and above: the multi-stage fitness test (bleep test, 15 metre shuttles) to level 5.4.
- Non-armed roles: applicants may need to meet the AFO counter terrorism standard where the post needs it.
- Tactical Firearms Unit at AWE: the role advert also asks for the multi-stage fitness test to level 10.5.
In the MDP process the fitness test may be scheduled on the same day as your face to face suitability interview at MDP Headquarters, RAF Wyton, so you could be running in a vest an hour after an interview. Plan your food and kit for both. The MOD Police recruitment guide covers the rest of the process and our MOD Police fitness test guide goes deeper on the PES-JRFT alone.
PES-JRFT part 1: cover and movement shuttles
The first part is 15 shuttles over 20 metres, run to guided audio commands while wearing the 20kg vest. MDP describes it in two phases:
- A 60 metre insertion: three shuttles of 20 metres, each to be covered in 9 seconds.
- Cover and movement: 12 repetitions in which you drop into a kneeling cover position for about 8 seconds, then jog the next shuttle.
Nine seconds for 20 metres is not a sprint unloaded, but with 20kg on your chest and repeated kneeling it becomes a test of leg strength and recovery. What tends to cost people is the get-up: every kneel is a single-leg squat in a vest. If your quads and glutes tire, you start late off the line and the commands catch you.
MDP's page gives the insertion timing and the 8 second kneel, but not the exact speed for the 12 movement shuttles or how a late arrival is scored. Follow the audio and the assessor's briefing on the day.
PES-JRFT part 2: the 76kg casualty drag
The second part is a casualty drag. Still in the vest, you drag a 76kg weighted dummy over 20 metres in 20 seconds or less. MDP describes the technique: a double overhand grip at a 45-degree angle, moving backwards.
How to think about it:
- It is a leg exercise. Sit your hips back, keep your back flat and drive backwards with your legs. Pulling with straight arms and a rounded back wastes strength and risks injury.
- One metre a second. Twenty metres in twenty seconds is a steady walk backwards, not a rush. Stalling and restarting is what makes people run out of time.
- Grip goes first. Holding a 76kg dummy for a 20-second drag tests your grip hard (our training advice, not an MDP test). Train it directly.
- Practise walking backwards. Most people never do it. A few sessions dragging a sled or heavy bag backwards make the movement feel normal.
MOD Police attempts, retests and reapplying
MDP gives you two attempts to pass both parts of the PES-JRFT. Passing moves your application on. If you do not pass, you may reapply after three months.
For inspectors and above on the bleep test, MDP's page says a first fail is followed by a second attempt after a recommended training period (it does not give the length). Failing the second attempt stops the application. Then you can reapply after three months, subject to a live campaign.
MDP lists most constable roles with no closing date, so check the current opportunities page before you reapply. Use the plan below and do a full mock before you are invited.
Unprepared for the 15m Bleep Test?
Three tools built from your own answers for the police 15m bleep test (Level 5.4): a 6-week plan, a pass predictor and a weakness analysis. Practice aids, not a guarantee of a pass.
General training information, not medical advice. Stop if you feel pain, dizziness or chest discomfort, and see a GP before you start if you have a health condition, an injury or are pregnant. No tool can guarantee a pass.
From 5.4 to 7.6: a progression plan for the CNC standard
The CNC's entry standard and annual standard are the same: level 7.6 on the multi-stage fitness test. The CNC does not publish the track length, how many attempts you get or the retest rules, so this plan aims past 7.6 rather than at it. Everything in this section is PolicePay training advice, not a CNC programme. It cannot guarantee a pass.
The plan assumes you can already run for about 20 minutes without stopping and can reach 5.4 on the 15m beeps. If you cannot, use our starting from zero guide first. If you have a heart, lung or joint condition, or any doubt about your health, speak to your GP before you begin.
Where to start
| Your level today (15m) | Where to start | Why |
|---|---|---|
| Below 5.4 | Starting from zero guide, then week 1 | The early weeks assume you can already pass the national standard. |
| 5.4 to 6.4 | Week 1 | You need the full ten weeks to build speed and turning, with two lighter weeks to absorb it. |
| 6.5 to 7.5 | Week 5, after one baseline test | Your base is there; the work now is time at level 7 speed. |
| 7.6 or above | Weeks 9 and 10, then the maintenance week below | You are at the standard. Build a margin and keep it for the annual test. |
The plan, week by week
Three running sessions a week: one key session, one second session and easy running or strength on other days. Checkpoint levels are our planning figures on the 15m protocol, with shuttles and running time from the same level chart as the rest of this page.
| Week | Focus | Key session | Second session and support | Checkpoint |
|---|---|---|---|---|
| 1 | Baseline | Run the 15m beeps to your limit on the simulator and write down the level. Then 6 x 1 minute brisk running with 2 minutes walking between. | Two easy runs of 20 to 25 minutes at talking pace. Two short strength sessions: squats, lunges, calf raises, planks. | Your starting level (5.4 or better to begin this plan) |
| 2 | Turning | 6 x 2 minutes hard, 2 minutes easy. | Shuttle technique: levels 1 to 5 exactly in time with the beeps. Turn off your left foot on one shuttle and your right on the next. | 5.8 (39 shuttles, about 3 min 57 s) |
| 3 | Build | Shuttle session to level 6, rest 3 minutes, then levels 4 to 6 again. | Tempo run: 15 minutes comfortably hard between a 10-minute warm up and cool down. | 6.2 (42 shuttles, about 4 min 13 s) |
| 4 | Lighter week | 4 x 3 minutes at level 6 pace (about 10.5 km/h), 2 minutes easy between. | One easy 30-minute run. One strength session only. | No test: let the first three weeks settle |
| 5 | Specific | Full beeps to your limit: this is your checkpoint. | 5 x 3 minutes at level 7 pace (about 10.9 km/h), 90 seconds easy between. | 6.8 (48 shuttles, about 4 min 44 s) |
| 6 | Repeat blocks | Three blocks of the beeps from level 6 to 7.2, with 3 minutes' rest between blocks. | Tempo run: 20 minutes comfortably hard. | 7.2 (51 shuttles, about 4 min 59 s) |
| 7 | Standard | Full beeps to your limit. The target is the CNC standard. | 6 x 2 minutes between level 7 and level 8 pace (about 10.9 to 11.3 km/h), 2 minutes easy between. | 7.6 (55 shuttles, about 5 min 19 s) |
| 8 | Lighter week | 3 x 3 minutes at level 7 pace (about 10.9 km/h). | One easy 30-minute run. Mobility for hips, calves and ankles. | No test |
| 9 | Margin | Full beeps to your limit. | 8 x 90 seconds at level 8 pace (about 11.3 km/h), 90 seconds easy between. | 8.2 (61 shuttles, about 5 min 48 s) |
| 10 | Taper | Early in the week, one run of the beeps to about 8.4. Then nothing hard. | Two short easy runs. Sleep, eat normally, rehearse your test day routine. | 8.4 (63 shuttles, about 5 min 58 s) |
The checkpoint in week 7 is the CNC standard itself. Weeks 8 to 10 exist to put clear space between you and it. Our target of about 8.4 is 8 shuttles past 7.6 on the 15m track, enough that a nervous start or an awkward turn on the day does not cost you the pass.
If you fall behind
- Missed a checkpoint by one or two shuttles: carry on. Day to day variation is normal.
- Missed it by a level or more: repeat that week before moving on.
- Missed two checkpoints in a row: go back to the last week you passed and add one easy 30-minute run a week for a fortnight. A thin aerobic base is the usual cause.
- Stuck at level 6 or 7 with legs fine but breathing gone: more interval work at level 7 pace (about 10.9 km/h).
- Breathing fine but slowing on the turns: more shuttle technique and leg strength; fewer long runs.
What makes the difference between 6 and 7.6
- Turning. At level 7 you turn every 5 seconds. A slow turn costs a step of speed every shuttle. Practise reaching the line with one foot, low and balanced.
- Pacing early levels. Arrive on the beep, not before it. Sprinting the early levels and waiting at the line burns energy you need at 7.
- Interval work. Steady running alone rarely moves you from 6 to 7.6. You need sessions at or above level 7 speed with short recoveries.
Safety notes
- One full test a week at most. The plan never asks for more. Running to exhaustion more often raises injury risk without making you fitter.
- Swap your turning foot. Turning off the same foot every time loads one ankle and knee. Alternate.
- Surface and shoes. Use a dry, non-slip surface and trainers with grip. Avoid polished floors and wet grass for shuttles.
- Warm up and cool down. Ten minutes of easy jogging and mobility before every shuttle session; walk for five minutes after.
- Stop at once if you have chest pain, feel faint or dizzy or are more breathless than the effort explains. Get medical advice before you train again.
- Pain that lasts. Shin, knee or Achilles pain that is still there two days later is a reason to rest and get it checked, not to train through.
- Sleep and shifts. If you work shifts, put the key session after your best sleep, not after a night.
- Do not combine with a crash diet. If you are working on BMI as well, lose weight slowly; under-fuelled legs fail at level 7.
After you pass: holding 7.6 every year
The CNC assesses fitness every year you serve. Our suggested maintenance week: one shuttle session from level 6 to about 8, one interval session at level 7 pace and one or two easy runs. Run the full beeps once every three months so the annual test holds no surprises.
Retest on the free 15m simulator at every checkpoint. If your invitation says the test is on a 20 metre track, convert your target with the level converter and add weeks, because 7.6 on 20 metres is a much longer run. More on the method: specialist bleep test training plan, bleep test training plans and treadmill training if you train indoors. The personalised 6-week plan in the Fitness Pass Suite (£19.99, one payment) has an AFO 7.6 target you can choose. Week 1 of our 8-week CNC plan is free.
A 10-week training outline for the MOD Police PES-JRFT
Again, this is general guidance, not MDP's programme. Loaded running stresses knees, ankles and the lower back, so build the load slowly and stop if anything hurts. You do not need a gym: a weighted vest or a well packed rucksack, a heavy bag or sled and a 20 metre stretch of flat ground cover most of it.
| Weeks | Phase | Sessions | Focus |
|---|---|---|---|
| 1 to 2 | Load tolerance | Brisk walks of 20 to 30 minutes in a vest or loaded rucksack, starting near 5kg and adding no more than 2 to 3kg a week; bodyweight squats, lunges, step ups and planks; 10 easy kneel to stand repeats each side. | Load the trunk and legs before you add speed. |
| 3 to 4 | Movement | Jog and walk intervals over 20m with a light vest; practise dropping to a kneeling cover position and getting up quickly from either knee; first drags with a light sled, sandbag or tyre over 10 to 20m. | Keep the vest tight so it does not bounce. Stop if your back or knees hurt. |
| 5 to 6 | Strength | Two lower body strength sessions (squat or leg press, Romanian deadlift, walking lunge); grip work (farmer's carries, dead hangs); drags building towards your bodyweight or more over 20m, walking backwards with a double overhand grip at a 45-degree angle (the MDP technique). | The drag is a leg drive with a straight back, not an arm pull. |
| 7 to 8 | Test practice | A full mock: three 20m runs, then 12 rounds of run, kneel for about 8 seconds, run; rest, then a timed 20m drag of a heavy load. Twice a week, one easy run between. | Time the drag: aim for under 20 seconds with something in hand. |
| 9 to 10 | Taper | One short mock in week 9, then light movement only. Arrive rested. | Read the invitation for kit and footwear rules. |
Equipment notes:
- Vest. Build up to 20kg over several weeks. A vest that fits tightly is safer than a rucksack at full weight.
- Drag load. A gym sled, a tyre with a rope or a heavy sandbag works. Work up to dragging more than you need so 76kg feels manageable.
- Kneeling. Use knee pads or grass in training. Practise both knees.
- Footwear. Use trainers with grip; the drag needs traction.
Our paid suite (£19.99) writes bleep test plans, including a 7.6 target. It does not cover weighted vest shuttles or the casualty drag, so it is not the right tool for the MOD Police constable test. For MDP inspector applicants who sit the bleep test to 5.4, it fits.
What a training week looks like
The tables above give the shape of ten weeks. Here is one typical week from the middle of each plan, so you can see how the sessions fit around work or study. Swap days to suit your shifts; keep at least one easy or rest day between the two hardest sessions.
CNC 7.6: a week 5 example
| Day | Session | Detail |
|---|---|---|
| Monday | Intervals | 10 minutes easy; 5 x 3 minutes at a pace you could hold for about 10 minutes, 90 seconds walking between; 10 minutes easy. |
| Tuesday | Strength | Squats, split squats, calf raises, side planks: 3 sets each. 30 to 40 minutes in total. |
| Wednesday | Rest or walk | A walk or gentle cycle. Mobility for hips and ankles. |
| Thursday | Shuttles | Warm up; run the 15m beeps from level 1 to as far as you can (the week 5 checkpoint is 6.8); rest 4 minutes; restart at level 6 and run to failure. |
| Friday | Rest | Nothing hard. Sleep. |
| Saturday | Tempo | 10 minutes easy; 20 minutes comfortably hard; 10 minutes easy. |
| Sunday | Easy run | 30 to 40 minutes at talking pace. |
MOD Police PES-JRFT: a week 6 example
| Day | Session | Detail |
|---|---|---|
| Monday | Lower body strength | Squat or leg press, Romanian deadlift, walking lunge: 4 sets of 6 to 8. Finish with farmer's carries. |
| Tuesday | Loaded movement | Vest at about 15kg: 6 rounds of 20m jog, kneel for 8 seconds, get up, jog back. Rest 2 minutes; repeat once. |
| Wednesday | Easy run | 25 to 30 minutes unloaded at talking pace. |
| Thursday | Drag and grip | Backwards drags of a heavy sled or bag over 20m: 6 efforts with full rest. Dead hangs: 3 sets as long as you can. |
| Friday | Rest | Mobility only. |
| Saturday | Mini mock | Vest on: three 20m runs inside 9 seconds each, then 8 rounds of run and kneel; rest 3 minutes; one timed 20m drag. |
| Sunday | Rest or walk | A long walk is fine. No load. |
Track your sessions and your test results somewhere you will look at them. If a retest shows no progress after four weeks, change one thing (more interval work for 7.6, more leg strength for the drag) rather than simply doing more.
Staying at standard once you join
Both forces test serving officers every year, so the work does not stop at the offer. A few habits make the annual test routine rather than a scare:
- Use the time you are given. The CNC says it gives dedicated time in working hours, with gyms and fitness instructors on every site.
- Keep one interval session a week. Easy running alone lets top-end speed fade over a year.
- Test yourself quarterly. Run the beeps or a vest mock every three months so the annual test holds no surprises.
- Shift work changes everything. Plan training around your rota, not your good intentions. Our shift work survival guide helps.
- Carry injuries honestly. Tell occupational health early. Training through an injury into an annual test is the usual way people end up failing it.
For how annual fitness testing works in Home Office forces, see the annual fitness test for serving officers.
On the day
- Eat two to three hours before. A normal, familiar meal. Nothing new.
- Warm up properly. Ten minutes of easy jogging, mobility and a few turns or a short drag.
- Read the instructions twice. Check kit, footwear and ID rules in your invitation.
- CNC: listen to the briefing on turns. The CNC does not publish how its test is run or how turns are judged, so follow the assessor's instructions on the day. In practice, reach the line on every beep.
- MDP: listen to the commands. The cover and movement part is run on audio. Do not anticipate; react.
- MDP: reset before the drag. Take the time you are given to get your grip and stance right.
Our fitness test day guide covers sleep, food and nerves in more detail.
Common mistakes
- Training for 5.4. Most bleep test content online is about 5.4. For the CNC that is less than two thirds of the running you need.
- Training only by running. For MDP, running fitness without leg and grip strength fails at the drag.
- Adding vest weight too fast. Tendon and back injuries in week 3 cost more time than they save.
- Practising on the wrong track. A 20m school hall test does not tell you your 15m level. Use the converter.
- Leaving it until the invitation. The CNC can hold the medical and fitness assessment at any point. Start now.
- Forgetting the annual test. Both forces retest serving officers every year. Keep a base all year round.
How these compare with other UK forces
For context, these are the entry fitness tests at the other forces we cover. Each force sets and changes its own, so check its recruitment pages.
| Force | Entry fitness test | Guide |
|---|---|---|
| 43 forces in England and Wales | 15m bleep test to 5.4 | Fitness test by force |
| British Transport Police | 15m bleep test to 5.4 | Join BTP |
| Police Scotland | 15m bleep test to 5.4 | Police Scotland fitness test |
| PSNI | Physical Competence Assessment: an obstacle circuit, three laps in 4 minutes 30 seconds | Join the PSNI |
| Civil Nuclear Constabulary | Bleep test to 7.6, every year | CNC recruitment |
| MOD Police | PES-JRFT in a 20kg vest (inspectors and above: bleep test to 5.4) | MOD Police recruitment |
Applying to a Home Office force first and thinking about firearms later? The College of Policing's recommended level for AFOs is the same 7.6; ARV officers need 9.4. See specialist role fitness standards.
What we could not verify
- The CNC's track length (15m or 20m). The CNC pages say "multi-stage fitness test" only.
- What kit CNC candidates wear for the test and how turns are judged.
- How many attempts the CNC gives recruits, the retest gap and what happens after a fail at the annual test.
- The speed or pass rule for the 12 MDP cover and movement shuttles beyond the 9 second insertion and the 8 second kneel.
- How long MDP's "recommended training period" is before a second bleep test attempt for inspectors.
If you have an invitation that answers any of these, the force's wording is what counts.
Fitness test updates
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CNC and MOD Police fitness test FAQs
What level bleep test do you need for the Civil Nuclear Constabulary?
Level 7.6. The CNC's careers site says applicants must meet a minimum of 7.6 on the multi-stage fitness test and that it assesses fitness every year you serve. If the test is run on the 15 metre track (the College of Policing's standard track, on which its recommended AFO level is also 7.6), level 7.6 is 55 shuttles, 825 m and about 5 min 19 s of running. The CNC pages we read do not state the track length, so check your invitation.
Is the CNC 7.6 bleep test hard?
It is a big step above the national 5.4. On the 15m track it is 20 more shuttles than 5.4, about 1 min 43 s more running, with the final level at 10.9 km/h. Someone who scrapes 5.4 today will usually need several weeks of structured running and shuttle practice to reach 7.6 with a margin.
How often do CNC officers do the fitness test?
Every year. The CNC says it will assess your fitness every year you are with it. It adds that every site has gyms and fitness instructors with dedicated time in working hours to keep fit. Its role profile for a PC Authorised Firearms Officer also says officers must annually meet health and fitness standards relevant to the role.
What is the MOD Police fitness test?
The Physical Employment Standards Job-Related Fitness Test (PES-JRFT), taken in a 20kg weighted vest. Part 1 is 15 cover and movement shuttles over 20 metres on audio commands, starting with three 9 second shuttles and then alternating running with about 8 seconds in a kneeling cover position. Part 2 is a casualty drag of a 76kg dummy over 20 metres in 20 seconds or less, moving backwards with a double overhand grip.
How many attempts do you get at the MOD Police PES-JRFT?
Two attempts to pass both parts, according to the MOD Police fitness page. If you do not pass, you can reapply after three months.
Do MOD Police officers take the bleep test?
Inspectors and above take the multi-stage fitness test to level 5.4. Constables, sergeants and new recruits take the PES-JRFT instead. MDP's Tactical Firearms Unit role at AWE also asks for the multi-stage fitness test to level 10.5.
What happens if I fail the CNC fitness test?
The CNC pages we read do not say how many attempts recruits get or how long you wait for a retest. The CNC is not a Home Office force, so the College of Policing's retest guidance for Home Office forces does not automatically apply. Ask the CNC recruitment team before your assessment and train beyond 7.6 so you are not relying on a retest.
Is there a BMI limit for the CNC?
The CNC's pre-employment medical guidance says a healthy BMI should be between 18.5 and 30. Above 30, body fat should not exceed 25% for men or 32% for women. Employment is deferred until you are within the limits, so the guidance asks you to reach them before the medical. Occupational Health will not sign you off as fit without evidence that you meet the BMI or body fat standard.
How long does it take to train from 5.4 to 7.6?
There is no fixed answer: it depends on where you start, your running history and injuries. As a rough planning figure (ours, not the CNC's), someone already passing 5.4 who trains three to four times a week often needs eight to ten weeks to make 7.6 comfortable. Our 10-week progression plan on this page sets a checkpoint level for each week. Measure yourself on the free 15m simulator now and retest at each checkpoint.
Can I use the Fitness Pass Suite for the CNC or MOD Police test?
Partly. The personalised plan in the Fitness Pass Suite (£19.99) lets you pick the AFO 7.6 target, which matches the CNC level on the 15m track. The suite is built around the bleep test, so it does not train the weighted vest shuttles or the casualty drag in the MOD Police PES-JRFT. The 15m simulator, which can play the beeps up to 7.6, is free.
Sources
Read on 23 October 2026 unless stated.
- CNC careers: Police officers minimum standard of 7.6 on the multi-stage fitness test; fitness assessed every year you serve; gyms, fitness instructors and dedicated time on every site; CNC medical and fitness standards differ from Home Office forces
- CNC careers: Application process multi-stage shuttle run to level 7.6; medical examination includes a fitness assessment and may be held at any point
- CNC pre-employment medical guidance, version 8 (PDF) BMI 18.5 to 30; body fat limits of 25% (men) and 32% (women) above BMI 30; employment deferred until within limits; evidence needed before sign-off
- CNC Policing Professional Role Profile, PC AFO (PDF) annually meet health and fitness standards relevant to the role
- MOD Police careers: Fitness PES-JRFT for constables, sergeants, New Recruits and NEOF; 20kg vest; 60m insertion of three 9-second shuttles; 12 cover and movement repetitions with 8-second kneels; 76kg casualty drag over 20m in 20 seconds with a double overhand grip at 45 degrees, moving backwards; two attempts; reapply after three months; MSFT 5.4 for inspectors and above; assessed annually through the JRFT
- MOD Police careers: New recruit PC Tactical Firearms Unit officer Tactical Firearms Unit role at AWE requires the multi-stage fitness test to level 10.5
- College of Policing: Job-related fitness standards 5.4 for officers who do personal safety training; recommended 6.3 PSU, 7.6 AFO, 9.4 ARV and 10.5 Dynamic Intervention AFO on the 15m test
- College of Policing: Job-related fitness test implementation guidance (2021, PDF) how Home Office forces run and retest the job-related fitness test
Related guides
PolicePay.co.uk is independent and is not affiliated with the Civil Nuclear Constabulary, the Ministry of Defence Police or the College of Policing. Training outlines on this page are general guidance, not medical advice or an official programme. They cannot guarantee a pass. Stop if you feel unwell and speak to your GP about any health condition before starting a new training plan. Forces change their tests: your invitation and the force's own pages always take priority. Last checked 23 October 2026.