The police fitness test is an entry-level requirement that trips up more aspiring officers than it should — not because it's exceptionally demanding, but because candidates underestimate it and underprepare. This guide gives you a complete, practical preparation programme so you're ready on the day.
What Is the JRFT?
The Job-Related Fitness Test (JRFT) is the standard fitness assessment for entry into the police service and is also required at certain career points (notably when moving into specialist roles). It consists of two components: the multi-stage fitness test (MSFT), commonly called the bleep test or shuttle run, and the grip strength test. Some forces also include a dynamic strength test or an endurance assessment depending on the role, but the MSFT at Level 5.4 is the universal baseline for constable entry.
The Bleep Test Explained
The multi-stage fitness test involves running between two markers set 20 metres apart in time with a series of audio bleeps. The pace increases every minute (each minute is called a "level" or "stage"). You must maintain the pace and reach the line before each bleep. If you fail to reach the line on two consecutive bleeps you are withdrawn from the test. Level 5.4 means you must complete the fourth shuttle of the fifth stage. In practical terms, this equates to running approximately 720 metres in about five and a half minutes — an achievable standard for most healthy adults who prepare properly.
How Hard Is Level 5.4?
This is where many candidates mislead themselves. If you haven't done any sustained cardiovascular exercise recently, Level 5.4 will feel uncomfortable. If you're a regular runner or gym-goer, you'll likely find it manageable with minimal specific preparation. The bleep test is unusual because the pace is enforced externally — you can't set your own rhythm. This means that even fit people who haven't practised the specific test format can struggle with the starting pace and shuttle-turning technique. Doing at least two or three practice runs of the actual test format is essential regardless of your general fitness level.
The Grip Strength Test
The grip strength component measures your ability to exert force with your dominant hand using a hand dynamometer. The required standard is that you produce a reading at or above a threshold score (currently around 37kg for males and 24kg for females, though forces may vary). This is rarely the barrier for most candidates, but worth checking. If your grip strength is borderline, exercises like farmer's carries, dead hangs, and plate pinches will improve it significantly within four to six weeks.
An 8-Week Training Plan
Weeks one and two focus on building baseline cardiovascular fitness. Three sessions per week of 20-to-30 minutes of sustained moderate-intensity cardio — jogging, cycling, or rowing at a pace where you can speak but feel your breathing. This builds your aerobic base without overloading you early. Include one body weight circuit session per week: press-ups, squats, lunges, plank holds, burpees — three rounds of each, ten to fifteen reps.
Weeks three and four introduce interval training. Replace one of your steady-state sessions with a shuttle interval session: mark out 20 metres in a park or sports hall and run shuttles in sets of ten, with 90 seconds rest between sets. Do four sets per session. This acclimatises your body to the specific movement pattern of the bleep test and trains the turning ability that many candidates neglect. Continue two steady-state sessions alongside this.
Weeks five and six begin increasing the shuttle session intensity. Extend to sets of fifteen shuttles with 60 seconds rest. Your goal is to simulate the progressive intensity of the actual test. At the end of week five, do your first full practice run of the bleep test — use a free JRFT app or YouTube audio track. Record your result. You should be achieving Level 5.4 comfortably by now, ideally reaching Level 6 or beyond.
Weeks seven and eight are consolidation. Maintain three sessions per week but reduce the intensity slightly to allow your body to recover and adapt. Do one final practice bleep test at the end of week seven. If you're reaching Level 6 or above consistently in training, you're ready. Week eight's final session should be light — a 20-minute jog maximum — in the two to three days before your test.
Nutrition and Hydration
In the days before your test, focus on carbohydrate-rich foods to top up your glycogen stores. On the morning of the test, eat a medium-sized, easily digestible breakfast two to three hours before — porridge, toast, a banana. Don't eat a heavy meal in the two hours before the test. Hydrate well in the 24 hours before but don't overdrink in the final hour. Bring water for the test venue.
On the Day: Practical Tips
Wear comfortable, properly fitted running trainers — not fashion trainers, not heavy boots. Running shoes with lateral support are ideal. Warm up properly: five minutes of light jogging followed by dynamic stretching (leg swings, hip circles, high knees). Many candidates arrive cold, warm up inadequately, and then struggle with the first few levels simply due to muscle tightness.
Position yourself wisely in the group. Being in the middle of the pack means you get audio cues from the people around you and don't have to rely solely on the beep. At each line, complete your turn cleanly and efficiently — don't overshoot the line, as wasted distance adds up over the course of the test. Keep your breathing rhythmic and avoid panicking when the pace increases. Level 5 is when many unfit candidates drop out but also when well-prepared candidates find their stride.
What If You Fail?
Most forces allow you to re-attempt the JRFT. The interval between attempts varies, but is typically a minimum of two weeks. If you fail, get a written breakdown of your result, identify exactly where you withdrew from the test, and use the training plan above to address it specifically. Failure is not disqualifying — it is correctable.
Fitness for the Long Haul
The JRFT is an entry requirement, but physical fitness is important throughout a policing career. Officer safety training, pursuit driving, and the physical demands of public order situations require a baseline of fitness that declines without maintenance. Embedding regular exercise into your lifestyle — not just as a one-time test preparation — will serve you throughout your career and support your long-term health in the face of the wellbeing challenges that shift work creates.