Is Level 5.4 the same for men and women?
Yes. The standard is identical.
Updated 25 February 2026
Police Fitness Test (UK)
– The Definitive 2026 Guide
Level 5.4 bleep test explained, real pass requirements, retake rules, specialist standards and training plans.
“The current police fitness standard in England and Wales for most Home Office forces is 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 forces no longer require a push/pull strength test for standard constable entry.”
Trust Notice
Independent explanatory guidance based on publicly available recruitment standards across Home Office and selected non-Home Office forces. Not affiliated with any police force or recruitment department. Always confirm with your recruiting force.
Executive Summary
Police fitness requirements are simpler than many candidates think — but failing them is more common than it should be.
- Level 5.4 Standards
- Push/Pull Reality
- Specialist Roles
- Retake Penalties
- Non-Home Office Rules
- Training Plans
25 minsAvg Applicant: 27m
10 repsStrength Indicator
Predicted Status
Borderline
Est. Bleep Level: 6.2
💡Tailored Advice
You are in the passing zone, but barely. One bad turn could fail you. work on intervals.
The Bleep Test (JRFT)
Pass: 5.4- Total Distance525 meters
- Total Time3 mins 35 secs
- Shuttle Length15 meters
- Top Speed10.0 km/h
Dynamic Strength
Push/PullMost forces use a dyno machine (Chester Push/Pull). You perform 5 seated pushes and 5 seated pulls.
Push
34kg
Pull
35kg
Note: Some specialist roles (ARV, Dog Handler) require higher standards (Level 7.6 - 10.5).
What Is the
Current Standard?
For most Home Office forces in England and Wales, the national standard is measured using the 15-metre shuttle run (bleep test).
Shuttle Run
15 Metres
Pass Level
5.4
Total Time
3m 35s
Top Speed
10 km/h
There are no adjustments for age or gender. The standard remains identical for all candidates entering via the following routes:
PCDA (Degree Apprenticeship)
DHEP (Graduate Entry)
IPLDP (Legacy Entry)
Direct Entry Detective Constable
Do Forces Still Use
Push & Pull?
Historically, many forces required a dynamic strength test using the Chester Push/Pull dyno machine. This tested an applicant's ability to generate explosive force.
Most Home Office forces no longer require push/pull for standard constable entry.
However, strength testing is still required for specific scenarios and units:
- Firearms (ARV / CTSFO)
- Public Order Units (PSU)
- Specialist Operational Roles
- In-force Annual Reassessments
Non-Home Office
Force Differences
While mainstream territorial forces align with national standards, non-Home Office or specialist forces often maintain their own specific entry criteria.
British Transport Police
Civil Nuclear Constabulary
Ministry of Defence Police
Port Police
Parks Police
These forces may require higher bleep levels, retain strength testing, or implement role-specific obstacle courses. Always check the specific recruitment portal for these agencies.
How Hard Is
Level 5.4 Really?
Level 5.4 is not elite athlete fitness. For most people, it represents a moderate recreational fitness level.
🏃♂️
Comparison
Roughly equivalent to running 5km in under 30 minutes.
📈
Pacing
Starts at walking pace (Level 1) and ends at a steady jog (10km/h).
⚠️
Mistake
Starting too fast is the most common cause of early fatigue.
What Happens On the Day?
You will be gathered in a gym or sports hall. After a briefing and warm-up, the multi-stage fitness test begins.
- You must touch the 15m line before the bleep.
- If you miss a bleep, you get a warning. Miss two and you're out.
The speed increases every minute. At Level 5.4, the instructor will signal you to stop.
Tip: Use efficient turning mechanics to save
energy.
What Happens
If You Fail?
Failing the fitness test is a setback, but most forces provide a path to recovery.
Standard Retake Policy
Most forces allow two retakes, usually scheduled 6 weeks apart. This time is intended for structured improvement.
Application Impact
Failure at the third attempt usually results in an immediate withdrawal of your candidacy, requiring a 6-month wait to reapply.
Annual Fitness for Serving Officers
The fitness requirement does not end at recruitment. For
most constables, an annual fitness test (Level 5.4) is a mandatory condition of service. Failure may trigger
restricted duties and impact role eligibility.
Specialist Role Standards
Firearms (ARV)
Level 9+
PSU Level 2
Level 6.3
Dog Handler
Varies by Force
4-Week Training
Authority Plan
Week 1
Aerobic Base
3 steady 20-minute runs
Week 2
Introduce Intervals
1 min fast / 1 min slow
Week 3
Shuttle Specific
Practice 15m turns
Week 4
Simulation
Full bleep test twice
Pro Tip: Supplement running with pushups, planks, and core
stability work for whole-body capability.
Frequently Asked Questions
Do I need to pass push/pull?
Not for most Home Office forces. Specialist roles may differ.
How far is Level 5.4?
Approximately 525 metres.
Can I train on a treadmill?
Yes, but you must practice turns.
Is 5.4 hard?
Achievable with structured preparation.
Related Resources
Expand your preparation beyond the fitness mat.
If you’re planning ahead, this may help
The readiness report brings together fitness preparation, application timing and early-career planning into one structured overview.
View readiness report
Planning tool • No pass/fail • £24.99