Bleep Test
Weakness Analysis

The College of Policing standard of Level 5.4 is a moderate aerobic standard, yet some people find it harder than expected. We are not aware of published figures on how many. It is easy to assume that struggling means severe cardiorespiratory weakness or poor health. Often that is not the whole story.

The 15-metre bleep test is rhythm- and technique-dependent as well as aerobic. Someone who can comfortably run a 5k may still find the turns tiring if they have never practised them. Running wide, braking hard or running ahead of the early levels can use energy earlier than necessary.

For nervous applicants, adrenaline and quick, shallow breathing can be a big obstacle. The anticipation of the test, and watching other candidates run, can trigger a strong stress response. When the first beep sounds, adrenaline can tempt you to run the opening shuttles too fast rather than at the required slow jog.

At Level 1, the speed is only about 7.9 km/h, which is a brisk walk or light jog for many people. Running this level too fast can leave you tired earlier than necessary. Achieving a smooth, calm pacing rhythm is a common goal.

Every time you reach the 15-metre line, you must slow down, stop, change direction and accelerate back to speed. Over 35 shuttles that means about 35 changes of direction.

Running in wide loops to turn adds extra distance to every shuttle. Stopping straight-legged and stomping can be hard on the knees and quadriceps. A common approach is the 180-degree pivot turn: lower the hips slightly, plant a foot and rotate. This is general coaching advice, not an official technique.

Fitness tests are usually held indoors: College of Policing guidance says forces must test in an indoor facility with suitable flooring and floor markings. Indoor floors such as wood, rubber or vinyl can be dusty. Standard running shoes with deep outdoor treads, or worn flat fashion trainers, may slip at the turn lines.

Slipping is a safety hazard and also wastes energy. Practising turns on a similar surface and wearing shoes with flat rubber outsoles (such as indoor court shoes or cross-trainers) may give more confidence on push-off. Wear supportive shoes that suit you.

If you have asthma, exercise or cold, dry air can trigger chest tightness for some people, and anxiety can make breathing shallow. Speak to your GP or asthma nurse about training, and tell your force about your condition; asthma does not automatically stop you joining the police (joiningthepolice.co.uk).

Many people find slow, steady breathing helps them stay calm, and some prefer breathing through the nose in the early levels while it is easy to do so. This is general advice, not medical advice.

Three common mistakes to avoid in your bleep test preparation:

• Practising on the wrong course length: Many people download a general bleep test recording and run on a 20-metre course. The College of Policing test uses 15 metres, and the timings per level differ, so practise on 15 metres with a 15m recording.
• Neglecting pivot foot alternation: If you turn on the same leg every shuttle, that side takes more of the load. Practise turning on both legs, and see a physio if you get pain.
• Lack of turn practice: Rather than only running full tests repeatedly, some people practise short 15m shuttle intervals where they focus on slowing and turning smoothly.