The police fitness test in England and Wales requires candidates to reach Level 5.4 on the 15-metre multi-stage fitness test (bleep test). This equals 35 shuttles, 525 metres, completed in approximately 3 minutes 35 seconds. Most forces no longer require a push/pull strength test for standard constable entry.
Level 5.4 explained. Retake rules. Specialist standards.
What actually happens on the day.
“The current police fitness standard in most Home Office forces in England and Wales is Level 5.4 on the 15-metre multi-stage fitness test (bleep test). This equals approximately 525 metres completed in around 3 minutes 35 seconds, reaching a top speed of roughly 10 km/h. Most forces no longer require a push/pull strength test for standard constable entry.”
The Job Related Fitness Test (JRFT) is the mandatory physical benchmark for every individual seeking to join a Home Office police force in England and Wales. It is the gatekeeper of the recruitment process, designed to verify that a candidate possesses the minimum aerobic capacity necessary to safely undertake officer safety training and perform operational duties on the street, meeting the vital police recruitment fitness standards.
However, the term "fitness test" is often a misnomer in the minds of the public. It is not an assessment of peak athletic performance, nor is it a body composition check. It is a functional aerobic threshold test. Under the current national standards set by the College of Policing, the primary tool for this assessment is the 15-metre multi-stage fitness test (MSFT)—universally known as the 'bleep test.' For those wanting the bleep test level 5.4 explained alongside other checks, preparation is key.
While the concept of a bleep test is familiar to anyone who attended secondary school in the last thirty years, the police version contains a critical technical variation: The 15-Metre Shuttle. As part of a comprehensive police candidate preparation guide, candidates must understand that most commercial, school, or military bleep tests are conducted over a 20-metre track. The police use a shorter 15-metre track to better replicate the environment of an urban chase or a foot pursuit through confined spaces.
This 5-metre difference may seem negligible to the uninitiated, but from a biomechanical perspective, it fundamentally alters the demand of the test. On a 20-metre track, you spend more time in a steady-state jog. On the 15-metre track, you are almost constantly in a state of phase-change: decelerating from a run to a stop, pivoting 180 degrees, and accelerating back to speed. This "start-stop" cycle places a much higher eccentric load on the quadriceps and calves, leading to localized muscular fatigue far earlier than a standard cardio run would suggest.
Ultimately, the JRFT is a test of recovery and efficiency. It is not a sprint. It is a slow, progressive increase in pace where the primary enemy is not your heart rate, but the technical fatigue of the turn.
| Metric | Police (15m) | Standard (20m) |
|---|---|---|
| Shuttles to reach 5.4 | 35 Shuttles | 27 Shuttles |
| Turning Frequency | High (Every 15m) | Standard |
| Lower Limb Fatigue | Very High (Decel focused) | Cardio focused |
| Acceleration Demand | Constant (Every ~6s) | Linear |
To most candidates, "5.4" is a cryptic set of digits. In the recruitment world, it is the National Minimum Standard. But what does it actually represent in terms of physical effort?
The bleep test is divided into "Levels" and "Shuttles." Each level lasts approximately one minute. Within that minute, you must traverse the 15-metre track a set number of times. As the levels progress, the bleeps arrive closer together, requiring you to increase your running speed to reach the line before the signal sounds.
Level 5.4 specifically means you must complete Level 1, Level 2, Level 3, Level 4, and the first four shuttles of Level 5. The test does not start at 5.4; you must survive the build-up of the previous 31 shuttles to reach the finish line. By the time you are running the final shuttle of 5.4, you are running at approximately 10 kilometres per hour (6.2 miles per hour).
While 10 km/h is a light jog for a regular runner, the cumulative effect of 35 turns and 3 minutes and 35 seconds of steady acceleration makes it a genuine hurdle for those with sedentary lifestyles or those who have not trained for the specific start-stop nature of the test.
| Metric | Value |
|---|---|
| Total Distance Accumulated over 35 reps | 525m |
| Total Time Standard test duration | 3m 35s |
| Peak Speed Reached at shuttle 5.4 | 10 km/h |
| Turn Count 180-degree pivots | 35 |
Level 5.4 correlates to a VO2 Max of approximately 35-38 ml/kg/min. This is the minimum aerobic ceiling deemed safe for an officer to use a baton or engage in a struggle without suffering a cardiac event or dangerous levels of fatigue.
The "difficulty" of Level 5.4 is one of the most debated topics among police candidates. To an experienced runner, the standard can seem laughably low. To someone who has not engaged in aerobic exercise for several years, it can feel like an impossible mountain. To find the truth, we must look at the data and benchmark it against common recreational standards.
Physiologically, Level 5.4 represents the minimum viable aerobic base for operational safety. It is not designed to find the next Olympic athlete; it is designed to filter out individuals who would be at risk of physical collapse during a moderate foot pursuit or a sustained struggle. If you can benchmark your own fitness against the following, you will have a realistic view of the challenge:
If you can jog 5,000 metres in under 30 minutes, you possess more than enough aerobic capacity to pass 5.4. A 30-minute 5km equates to roughly 10 km/h—the exact peak speed of the test.
Regularly attending a weekend ParkRun or jogging for 20 minutes twice a week is usually sufficient preparation. 5.4 is roughly the 35th percentile for healthy adults aged 20-35.
Someone who hits 10,000 steps a day and has no mobility issues will likely reach Level 4 without specific training. The final minute (Level 5) is where the "unprepared" begin to fail.
If the cardio requirement is so standard, why is the fail rate significant? The answer lies in the 180-degree pivot. Every 15 metres, you must use your muscles to decelerate your body weight to a complete stop before re-accelerating in the opposite direction. This constant braking and starting is far more demanding on the nervous system and the leg muscles than linear running.
For many, the legs "give out" before the heart and lungs do. The build-up of lactic acid in the quadriceps from the constant pivoting can cause the legs to feel "heavy," leading to a loss of pace that eventually misses the bleep. Training on a regular track or treadmill without practicing these turns is a recipe for failure.
Fear of the unknown is one of the biggest contributors to pre-test heart rate spikes. By understanding the minute-by-minute protocol of the assessment day, you can maintain a calm, defensible state of mind.
Upon arrival at the force training centre, you will be required to present photographic identification. You will undergo a final blood pressure check and confirm the details on your Physical Activity Readiness Questionnaire (PAR-Q). If your blood pressure is abnormally high (often due to 'white coat syndrome' nerves), you may be given a few minutes to sit quietly before a second reading.
The instructors will cover the following three non-negotiables:
You will not be allowed to start the test 'cold.' An instructor will lead a group warm-up consisting of leg swings, dynamic lunges, and light jogging. This is your opportunity to test the grip of your shoes on the hall surface. If the floor feels slippery, let the instructor know; they may occasionally use a damp towel to help clean shoe soles for better traction.
The audio will start. Most forces use a standardized recording that announces the levels across the PA system. For the first two minutes, it will feel extremely slow. Many candidates find themselves reaching the line and having to wait for 3-4 seconds. Do not run faster than needed. Use the extra seconds to breathe and focus on a smooth pivot. At Level 4, the pace picks up. At 5.4, the instructor will call your name or point to you, indicating you have met the standard.
For decades, the "Push/Pull" test was a feared staple of the police recruitment process. It involved the Chester Dyno—a hydraulic machine that measured the peak static force a candidate could exert in a rowing (pull) and a bench-press (push) motion. Candidates were required to reach a minimum threshold of approximately 34kg for the push and 35kg for the pull.
However, the landscape of recruitment shifted significantly in the early 2020s. Following a series of national reviews by the College of Policing, it was determined that the aerobic bleep test was a more reliable indicator of general operational suitability for initial entry than static strength. Furthermore, the push/pull test was found to have a disproportionate impact on certain candidate demographics without a clear operational justification for the specific 35kg limit.
As of 2026, most Home Office forces in England and Wales no longer require the Push/Pull test for standard police constable recruitment via the PCDA or DHEP routes. If you are applying to a standard metropolitan or county force, your physical assessment will likely consist solely of the Level 5.4 bleep test.
While standard recruitment has moved on, the Chester Dyno remains alive in specific, high-stakes environments:
Forces such as the British Transport Police (BTP), the Civil Nuclear Constabulary (CNC), and the Ministry of Defence Police (MDP) often retain strength standards due to the unique patrolling environments of nuclear sites, railway tracks, and military bases.
If you pass your two-year probation and apply for Firearms (ARV) or Public Order (PSU), you will be reintroduced to strength assessments. These roles require the ability to move heavy weights (shields, chainsaws, or injured colleagues) under extreme stress.
Advisory: Because recruitment rules remain the prerogative of individual Chief Constables, a force may choose to reinstate these tests or use alternative strength benchmarks (like the handgrip dynamometer). Always verify the current equipment list in your specific joining instructions.
The standard Level 5.4 is the "entry floor." It is not the "service ceiling." As an officer progresses into specialist roles, the physical demands of the job escalate rapidly. These higher levels are not arbitrary; they are determined by physiological studies into the caloric burn and heart-rate strain of specialist duties.
The jump from 5.4 to 9.4 is significant. ARV officers often carry an additional 20kg-25kg of equipment, including ballistic plates, weapons, and tactical medical kits. Level 9.4 ensures they can maintain focus and motor control even when their heart rate is elevated during a deployment.
Public order officers (level 2 trained) must operate in full protective 'NATO' gear. Holding a shield line or conducting 'snatch' arrests in a riot environment requires a higher aerobic baseline than standard response work, hence the increased Level 6.3 requirement.
Tracking a suspect through woodland or across uneven terrain while restraining a high-drive police dog is a unique physical challenge. While the bleep level only increases slightly to 5.7, handlers are often subjected to additional 'terrain' assessments.
Counter-Terrorism Specialist Firearms Officers represent the absolute peak of police fitness. reaching Level 10.5 on a 15m bleep test requires a high-performance athletic background and dedicated strength & conditioning programming.
NB: These levels are indicative of national guidelines but may vary by force. Some forces may require 7.6 for certain specialist tactical roles.
Failing the police fitness test is an emotionally draining experience, often occurring at the very final stages of a recruitment process that has already taken 6-12 months of your life. However, it is essential to remain calm and defensible. A failure is not an immediate rejection from the service; it is a procedural delay.
In most Home Office forces, the protocol for a "DNM" (Did Not Meet) grade is standardized. The following stages represent the typical path forward after a failure:
You will be pulled aside by the fitness staff for a private debrief. They will show you exactly what level you reached and, crucially, how you failed. Was it a lack of cardio, or did you receive too many technical warnings for missing the line? This data is the foundation of your recovery plan.
You will typically be given a 6-week training window. Forces recognize that meaningful physiological change (cardiovascular adaptation) takes approximately 4-6 weeks to manifest. You will be scheduled for a second attempt toward the end of this period. If your next start date was imminent, it will likely be deferred to the next available intake.
Most forces operate a three-strikes policy. If you fail your second attempt, you may be offered a final third attempt, often after a longer gap (3 months). If you fail the third attempt, your application is typically withdrawn, and you may be barred from re-applying for 12 months.
Pro Tip: Do not wait for the force to contact you. If you fail, start your structured training plan (see Section 9) the very next day. Time is your only weapon against the 5.4 ceiling.
The requirement to be fit does not end once you are attested. In the modern UK police service, physical maintenance is a professional obligation. All serving officers in England and Wales are required to pass the Job Related Fitness Test (JRFT) annually.
For the vast majority of officers, the standard remains identical to the candidate entry: Level 5.4 on the 15m bleep test. However, the context of the test changes. It is no longer a recruitment gate; it becomes a professional certification that allows you to carry officer safety equipment and deploy operationally.
If a serving officer fails their annual JRFT, they are typically placed on restricted duties. This means they are removed from response patrolling, cannot take part in prisoner handling, and may be station-bound until they pass a retake. In a short-staffed service, being 'off-run' due to fitness is a significant burden on colleagues.
Forces have a duty of care. If an officer fails, they are not immediately disciplined; they are referred to occupational health or force fitness trainers for a Fitness Improvement Plan (FIP). However, persistent failure over a long period can eventually trigger Capability Procedures (Undeperformance), which can lead to dismissal in extreme cases.
Exemptions and Deferrals Officers who are on long-term sick leave, recuperative duties, or maternity leave are typically exempt from the annual test until they are deemed fit to return to full duties. Those with underlying medical conditions or disabilities are assessed individually under the Equality Act to ensure 'reasonable adjustments' are made—though the 5.4 standard itself is rarely waived for operational roles.
To move from a sedentary baseline to a confident 5.4 pass requires a structured approach that addresses both cardiovascular endurance and technical agility. This 6-week plan is designed to be progressive, minimizing injury risk while maximizing physiological adaptation.
In the first two weeks, we are not interested in bleeps or shuttles. We are building the 'capillary density' and mitochondrial efficiency needed to sustain steady-state exercise. You must reach a point where a 20-minute jog is mentally and physically boring.
We now introduce the 15-metre track. The goal here is to train the 'eccentric phase'—the part where you slow down and pivot. This is where most failures occur due to leg fatigue.
Mental and physical simulation. You should be running to the audio source. In Week 6, you must aim to reach Level 6.1 consistently to ensure 5.4 feels 'easy' on the day.
The stop-start nature of shuttle runs places heavy stress on the Achilles tendon and the soleus (lower calf). Self-massage or foam rolling after every shuttle session is mandatory to prevent the onset of tendonitis.
Never practice a shuttle sprint cold. Perform 5 minutes of high-knees, heel-flicks, and lateral lunges. Your joints must be "greased" before the high eccentric load of the 180-degree turn.
Instead of stopping on the line and pivoting, many candidates run in a wide arc (a banana shape) to turn. This adds nearly 2 metres of extra distance to every shuttle. Over 35 shuttles, you effectively run an extra 70 metres of track. Turn sharp, not wide.
In the early levels (1-3), the pace is a walk. Many candidates sprint these levels, reaching the line 5 seconds early and standing still. This is inefficient. You force your heart to spike and then drop, which is much more exhausting than a steady, rhythmic walk-into-jog.
Turning on only one side (e.g. always turning on your right leg) will lead to rapid localized fatigue in that one quad. Train to alternate your lead leg at every turn. It splits the load and keeps you fresher for the final Level 5 push.
Aiming for exactly Level 5.4 in training is a tactical error. On the day of the test, factors like anxiety, floor grip, and sleep deprivation can reduce your performance by up to 10%.
If you can confidently reach Level 6.1 in your backyard or local gym, you have created a "safety cushion" that guarantees a pass even on your worst day.
No. The test is almost always conducted in an indoor sports hall with a wooden or synthetic floor. Spikes would damage the surface and are strictly prohibited. You should wear standard indoor sports trainers with non-marking soles and high lateral support to accommodate the 180-degree turns.
Not automatically. You must disclose your condition on the PAR-Q medical form. As long as your asthma is well-controlled and you are deemed fit by the occupational health nurse, you can take the test. You are usually permitted to keep your blue inhaler on the sidelines or in your pocket during the test.
No. The Level 5.4 standard is age and gender-blind. Because the role of a police officer requires the same minimum aerobic baseline regardless of age or gender, the College of Policing maintains a single national standard for all entry-level candidates.
Most forces operate a 'one warning' policy. If you fail to touch the line before the bleep, the instructor will call out your number or give you a verbal warning. You must then catch up and reach the next line before the subsequent bleep. If you fail to reach the line twice in a row, you are usually 'out.'
Absolutely not. You must be able to hear the standardized bleep markers and the verbal instructions from the training staff. Wearing headphones is a safety violation and will result in immediate disqualification from the session.
Lower your center of gravity as you approach the line. Plant your lead foot firmly on the line (not over it), pivot on the ball of that foot, and drive your arms to accelerate back the other way. Avoid 'looping' or taking wide turns as this adds unnecessary distance.
Currently, the Met (and most Home Office forces) adheres to the 15-metre protocol. Some specific MoD or BTP sites may occasionally use 20m if 15m is unavailable, but you should always prepare for the 15m shuttle as it is the national standard.
Hydrate steadily in the 24 hours leading up to the test. Avoid 'chugging' large amounts of water immediately before the run as this can lead to stomach cramps or a 'sloshing' sensation. Aim for a light, carb-focused meal 2-3 hours prior.
This guide is based on the College of Policing (UK) National Standards for the Job Related Fitness Test (JRFT). While every effort is made to ensure accuracy, individual forces in England, Wales, Scotland (Police Scotland), and Northern Ireland (PSNI) may apply variations or additional standards (such as the 2.4km run for Police Scotland).
Recruitment policies are subject to rapid change. We recommend referencing your specific 'Joining Instructions' provided by your Force Recruitment Team as the final authority. This guide is for educational and preparation purposes only and does not guarantee a pass.
Independent Research & Editorial Content. Not Affiliated with the Home Office or the College of Policing.