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The fitness test involves running up and down a 15-metre track. It is timed against a series of audio beeps and you must 'beat the bleep' and complete the shuttle before you hear the sound.
At the end of each level, the time between beeps gets shorter, meaning you have to run faster.
The standard required is level 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 and covers 525m.
We suggest that you practice the test at the start of your training so that you have a baseline score to work from. You'll be able to see how effective your training is if you re-test yourself intermittently throughout your training.
As with any sort of exercise, if you're not a regular exerciser we recommend you check with your GP prior to starting any fitness programme.
You can test yourself by measuring 15 metres on a flat track (sports hall, track, garden or quiet pavement) and listen to the bleep test recording on an app to set the pace as you run. If you arrive at the end line before the bleep sounds you’ll need to wait for the bleep before resuming running and you should adjust your speed accordingly.
The timing between bleeps is slow at first (the bleeps are about seven seconds apart) but they become faster as the test progresses and it will become more difficult to keep up with the required speed.
You shouldn’t use the bleep to train; it’s there to test and monitor your progress.
When you are going through the recruitment process you will also have the opportunity to do a practice test at our respective Headquarters.
You should focus on exercise activities that will increase your cardiovascular fitness. Regular runs are a great way to build up your heart lung capacity and your leg muscles. Try a mix of steady running and interval training: