The Job-Related Fitness Test (JRFT) is the standardised physical assessment that all police officer candidates in England and Wales must pass before joining, and that serving officers in many roles must pass annually. It is not a gruelling military fitness test — but it is also not a walk in the park, particularly for applicants who have been sedentary, are older, or are returning from injury. This guide tells you exactly what to expect, how to prepare, and what happens if you fail.
We are an independent platform. Information here is based on the College of Policing's published fitness standards, publicly available force fitness policies, and the experience of officers who have sat the test.
The Bleep Test (Multi-Stage Fitness Test)
The centrepiece of the JRFT is the multi-stage fitness test — universally known as the bleep test. You run back and forth between two points 15 metres apart, in time with audio beeps. The beeps get progressively closer together, requiring you to run faster to reach the turning point before each beep. If you fail to reach the line twice in succession, your test ends.
The standard required for police officers in England and Wales is Level 5.4. This means reaching the fourth shuttle of the fifth level. To provide context: Level 5.4 represents a VO2 max of approximately 35 ml/kg/min, which is broadly equivalent to being able to run a mile in about nine minutes. The College of Policing sets this as the minimum standard based on analysis of the physical demands of operational policing, including foot pursuits and restraint.
Level 5.4 is not demanding for most fit twenty-five-year-olds. For a fifty-year-old returning from a desk job, or someone who has been out of regular exercise for a year, it can be a real challenge. The key insight is that it is a very achievable standard with targeted preparation.
Training to Pass Level 5.4
If you are currently not exercising regularly, give yourself a minimum of eight weeks of structured preparation before attempting the test. A straightforward plan:
Weeks 1-2: Three runs per week, each 20-25 minutes, at a conversational pace (able to talk while running). This builds aerobic base without risk of injury. Add one short interval session — eight repetitions of 30-second faster running followed by 90-second recovery.
Weeks 3-5: Increase to four sessions per week. Introduce one longer run of 30-35 minutes. Make your interval sessions slightly harder — ten repetitions, 45 seconds on, 75 seconds off. Begin practising shuttle runs of 15 metres — the change of direction is specific to the test and uses different muscles from continuous running.
Weeks 6-8: Begin doing mock bleep tests. Play the test audio (freely available online) and run the actual test structure. Aim to reach Level 5.4 comfortably before your actual test date. If you can reach Level 6 or 7, you have a significant margin of safety.
Hydration and footwear matter. Wear the same shoes you intend to wear for the test. Sports trainers with good grip are ideal. Do not wear new shoes on test day.
Realities for Older Applicants
There is no upper age limit for applying to join the police. The College of Policing's fitness standard does not adjust for age — Level 5.4 is the same requirement whether you are 18 or 57. Older applicants in good cardiovascular condition routinely pass the test. The challenge is that older applicants may need longer to build the required fitness base, and recovery from training sessions takes longer.
If you are over 40 and beginning a fitness programme specifically to join the police, speak to your GP before starting intense exercise, particularly if you have any cardiovascular history. Build more gradually. Allow more recovery time between sessions. Prioritise consistency — four moderate sessions per week sustained over twelve weeks will do far more than an intense burst followed by injury.
The Dynamic Strength Test (Push and Pull)
Alongside the bleep test, the JRFT includes a dynamic strength assessment. This test measures upper-body push and pull strength using a seated machine. You are required to achieve a minimum of:
- 35 kg on the push measurement - 35 kg on the pull measurement
These figures are the same for all candidates regardless of sex or age. The test is performed seated and controlled, so it is not a test of explosive strength but of sustained controlled force — approximating the physical demands of restraint situations.
Most applicants find the strength test less challenging than the bleep test, but it should not be ignored. If you are not regularly exercising your upper body, add seated rows and chest press exercises (or their bodyweight equivalents) to your preparation. Push-ups, resistance band rows, and similar exercises will build the required strength within a few weeks for most people.
The Medical Assessment — What It Feeds Into
The JRFT sits alongside the medical assessment, not as part of it. If you have a known medical condition — asthma, a previous knee injury, cardiovascular history — disclose it in your medical questionnaire and speak to your force's occupational health team. Asthma does not automatically disqualify you; controlled asthma in a candidate who can achieve the fitness standard is generally not a barrier. Undisclosed conditions that subsequently cause problems during training are a more serious issue than declared ones.
What Happens If You Fail
Forces vary in their retest policies, but most offer at least one further attempt within a defined period — typically four to eight weeks. Some forces offer preparatory support or signpost candidates to fitness resources. Repeated failure typically results in the conditional offer being withdrawn, though you may be able to reapply in a future intake cycle.
The single most important preparation is practice. Many candidates fail the bleep test not because they lack the aerobic capacity but because they have never done a shuttle-based test and misjudge the pacing. Running the actual test format — with the audio — multiple times in the weeks before your test is the best preparation you can make. It eliminates the element of surprise and shows you exactly where you currently stand.
Annual Fitness Tests for Serving Officers
Serving officers in firearms roles, dog handling, and some other specialist functions are required to pass the JRFT annually. Response officers in most forces are not currently subject to annual mandatory fitness testing, though force policies vary. Some forces run voluntary fitness programmes through their occupational health teams. Oscar Kilo, the national police wellbeing service, publishes guidance on physical health and fitness for serving officers. If physical fitness has declined during your career, the College of Policing encourages officers to speak to their occupational health department rather than wait until a fitness test becomes mandatory.
A Note on Mindset
The fitness test generates anxiety in applicants who overthink it. Level 5.4 is not a high bar — it is a baseline designed to be achievable by a fit adult who has prepared appropriately. Approach your preparation pragmatically: train consistently, simulate the actual test format, and arrive on the day having already achieved the standard in practice. The test itself is straightforward — the preparation is the work.