Police Fitness – Bleep Test Training

Police Bleep Test and Job-Related Fitness Standards You Should Know

Are you dreaming of a career in policing? The first milestone is to pass the police bleep test and comply with the other job-related fitness standards (JRFT) required by the police forces.

Initially, the JRFT consisted of two assessments testing a candidate’s endurance and upper body strength. The latter was withdrawn in 2016, so you only have to pass an aerobic resistance test that assesses the physiological demands of personal safety training.

Successful completion of the JRFT is necessary for the recruitment of a police officer, meaning that all candidates have to pass this assessment to get a career chance.

What is the role of the JRFT?

As a police officer, you have to be physically fit to keep up with the job’s demands. The role of JRFT is to ensure that you have the minimum level of fitness required to keep up with the personal safety training and the demands of your role as a police officer.

The standard is the same for recruits and police officers alike. Not only will you have to pass the test to enrol in the College of Policing, but you may also have to retake the test each year if your role as an officer requires personal safety training.

JRFT for specialist posts

In addition to the standard fitness test, the Chief Constables’ Council agreed on new JRFTs for specialist posts. The measure was implemented in 2012, and its role is to replicate the real physical demands of the role in possible scenarios.

The 15-metre multi-stage fitness test (police bleep test)

One of the most commonly recognised police tests is the 15-metre MSFT, also known as the police bleep test. It involves running back and forth a 15-metre track in a series of shuttles. You must complete each shuttle in a pre-determined amount of time marked by a beep sound.

The test has five levels, each of them consisting of a number of shuttles. The first level is the easiest, requiring you to complete each shuttle in 6.9 seconds or less. The fifth level has the lowest number of shuttles, but the time for each is 5.5 seconds, which is the required standard. The test takes 3.35 minutes and covers 525 metres from start to finish.

If you want to train for the bleep test running the required number of shuttles in the required time, the table below can help:

Level Required number of shuttles Time per shuttle
1 7 6.9 seconds
2 8 6.4 seconds
3 8 6.1 seconds
4 8 5.6 seconds
5 4 5.5 seconds

 

Multi Stage Police Bleep Test

Police Fitness – Bleep Test Training

Standards required for specialist roles

As mentioned above, specialist roles require different fitness levels than the standard test. If you aim for a specialist role, the recommended standard level per shuttle is recommended.

Role Level: Shuttle
Chemical/biological/radiological/nuclear unit 5:4
Marine police unit 5:4
Mounted branch 5:7
Dog handler 5:7
Police cyclist 5:8
Police support unit 6:3
Air support 6:4
Tactical skills marine police 7:2
Authorised firearms officer 7:6
Armed-response vehicle 9:4
Dynamic intervention authorised firearm officer 10:5

 

Practising for the Fitness test

The key to passing your assessment is practising. You can use a recording of the bleep test or set timers at the intervals highlighted above – you may need a training buddy if you plan to use a timer instead of a recording.

Even though you can train anywhere, it is best to find a 15-metre track in a lcoal hall or open area that mimics the police’s bleep test track conditions.

Set up a timer or hit play if you’re using the bleep test audio recording. Run back and forth the 15-metre track and stop at the end line if you complete the shuttle before the beep sound. Once you hear the sound, continue running, adjusting your speed to maintain rhythm.

Count the number of shuttles for each level. Remember that level five consists of only four shuttles, but you must complete all of them in the allotted time to pass the test.

Training for the MSFT

Knowing what the police bleep test consists of is the first step towards passing the recruitment test. However, you should only run the shuttles for practise, not to train for the test.

The successful completion of the bleep test depends on your overall fitness and endurance level. For this reason, you should follow a strict exercise routine that allows you to train different muscle groups and increase your overall strength. Here are a few tips:

  • Start training at least a few months prior to the test. Establish a strict yet enjoyable training routine with realistic targets.
  • Monitor your progress regularly by recording training times, distances covered, and recovery times. Work with a personal trainer or fitness specialist to identify weaknesses and correct them.
  • Don’t overtrain yourself. Start with shorter sessions and build up the training time gradually over a few weeks or months.
  • Don’t plan too many activities in one day. You should include at least two aerobic and cardio training sessions per week. HIIT training can help you increase endurance and build up stamina for the bleep test. You should also incorporate strength training, such as weightlifting or callisthenics.

Chester Treadmill Police Walking and Running Test: An alternative to the bleep test

If you suffer from lower limb injuries that prevent you from turning at the end of each shuttle, you may be able to take the Chester treadmill police walking and running test (CTPWT and CTPRT). This alternative test was introduced in 2016 and can be offered as an alternative to the bleep test at the discretion of the individual forces.

Unlike the police bleep test, which takes place on a track, the CTPWT and CTPRT take place on a treadmill.

For the CTPWT, candidates are allowed a suitable warm-up and are then required to walk on the treadmill at a pace of 6 kilometres per hour. The gradient is raised every two minutes, reaching from 0% to 8% by the end of the test.

The length of time allotted to complete the test varies based on the type of policing role the recruit would cover. Police officers and chemical, biological, radiological, and nuclear police are allotted 10 minutes to cover the distance. Authorised firearm officers get 12 minutes to complete the test.

The CTPRT is the same, but the pace is increased to 10.4 kilometres per hour.

Conclusion – Down to You

Whether you want to train for the police bleep test or take an alternative test to enrol into the police forces, we hope this guide can help you achieve your goals.

The best way to actually pass the test is practise! practise! practise! This can be achieved by purchasing a audio of the best test to use almost anywhere. Then all you need is an open space 20metres apart to improve on your fitness.

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