We no longer run a fitness test during the recruitment phase. Fitness is now assessed during the training school. You will have until the end of the training course to display competency in this area. We will do everything in our power to help you achieve this goal, including regular class fitness sessions.
Completion of the job related fitness test is a mandatory requirement. You will not be able to continue as a constable unless you pass this test. The core rationale for this test is to ensure that police officers have a minimum level of fitness to be able to undertake their role. The standard identified for recruits is a level 5.4.
The 15m MSFT involves running upand down (a shuttle run) a 15-metre track. It is timed against a series of audio beeps and the participant must 'beat the bleep' and complete the shuttle before they hear the sound.
At the end of each level, the time between beeps gets shorter, meaning the participant has to run faster.
The standard needed for a police constable is 5.4, which means running at least in time with the bleeps for four shuttles at level 5. The whole test takes 3 minutes and 35 seconds in total and covers 525m. The test will not go beyond level 5.4.
You can test your own fitness levels using a recording of the bleep test. This will help determine your readiness to take the test and as a baseline for maintaining and improving your fitness.
The timing between bleeps is slow at first (about seven seconds apart) but they become faster as the test progresses and it becomes harder to keep up. One 15m run is one shuttle.
You can download an app onto your phone to practise.
There are plenty of MSFT (Bleep Test) applications or audio tracks available for download.
Follow these steps:
You should run to your optimum level without reaching exhaustion. You will need to reach a minimum of four shuttles at level five to pass the recruitment test.
You should not use the test to train – it should only be used periodically to assess progress.
The warning system will be explained in the tutorial video and this will make more sense to view. The 15m distance that you need to cover is referred to as a shuttle. In basic terms, you are out on the third strike.
Your objective is to cover the 15m shuttle prior to the next levels bleep sounding. If you get to the line prior to this bleep, you cannot set off again until the bleep sounds. You cannot run in advance of the bleep.
If you fail to cover the 15m shuttle prior to the next bleep you will be issued with your first warning. You should continue running, making every attempt to catch up. This means completing the failed shuttle, and then attempting to complete the next shuttle that is already in progress.
If you are able to do this, your warnings reset. This means that if you fail to complete a shuttle again, you will be issued with your first warning.
If you are unable to complete the relevant shuttle, you will be issued with a second warning. The process repeats. If you are able to complete the failed shuttle or shuttles without missing another bleep, your warning will reset.
If you are unable to complete the relevant shuttle, you will be out of warnings, the third strike will eliminate you from the test. You must achieve level 5.4. This means you must complete this shuttle. The test will be stopped prior to the commencement of level 5.5. If you have not completed the 5.4 shuttle you have failed the test. No warnings can be given after the test has ended.
1 Train as much as possible with friends to make an exercise programme more enjoyable and safer.
2 Monitor your progress by recording times taken, distances covered and recovery times - feedback on improvements is motivating.
3 Set yourself realistic targets.
4 Do not overdo your training, but start gently and build up gradually over a period of weeks or months.
5 Spread fitness sessions out rather than doing many activities in one day and then doing nothing else for the rest of the week.
6 You should not use the test to train - it should only be uses periodically to assess progress.
Below you will find a video describing the test in detail. You will be able to observe a test being run in the background so that you visualise this process if it is something that you are unfamiliar with.