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Police Scotland Fitness Test Guide – Updated 2024

Male tying shoe laces before exercise

You will be invited to participate in an initial fitness test if you pass the PSET. You will have two fitness tests through the recruitment process.

The first fitness test will be conducted after the assessment centre. The second will be performed before an appointment as a Police Officer.

This is to ensure you can meet the required fitness levels for Police Scotland. If you fail any stage, including the Police Scotland fitness test, you will have to wait six months before applying again.

This guide will give you top tips for preparing for the Police Scotland fitness test and what to expect during the assessment. Don’t worry there are no competencies to learn here!

Fitness Test

Police Scotland Fitness Test Guide

  • Updated for 2023
  • Created by leading UK PT
  • Complete training plan for fitness test
Male tying shoe laces before exercise

New Updated Fitness Test June 2023

The Police Scotland fitness test has been updated in June 2023. The new fitness test forms a 15-minute fitness assessment that takes place outdoors.

The assessment will comprise of a 100-meter run between two points and includes a range of bodyweight circuit-style exercises to be completed on either side of the run.

The exercises are in a circuit style, including squats, star jumps, and heel kicks. But as mentioned on the Police Scotland website these exercises could differ, so we recommend being physically fit and competent in these exercises before the assessment.

Recruits report that there is a short warm-up before the 15-minute run starts. You will be running for the full 15 minutes, between two points which were 100m apart – The consensus is that recruits found it to be a challenging test.

Another recruit reported that there were 2 staff members who stood 100 meters apart. You had to do ten squats then run to the next person, and complete ten star jumps and repeat that for 15 minutes without a break.

Be aware that the assessments could differ from location to location.

We have developed a training guide to ace the new fitness assessment. We managed to get one of the leading PT’s in the UK (he’s a gym-shark model) to develop the guide. It includes a complete fitness programme to get you in shape and ready to go – It’s affordable and downloadable!

Download Our Police Scotland Fitness Guide

We have developed a training guide to ace the new fitness assessment. We managed to get one of the leading PT’s in the UK (he’s a gym-shark model) to develop the guide. It includes a complete fitness programme to get you in shape and ready to go – It’s affordable and downloadable!

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Includes Practice exam papers, Fitness Guide and Recruitment Guide. Everything you need for the Police Scotland recruitment process.

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Police Scotland Bleep Test

Police Scotland has phased this test out within the recruitment test but it may still be used during Police Training.

The Bleep Test is also known as the Multi-Stage Fitness Test (or the shuttle-run test or MSFT) and can be a difficult fitness assessment. You will be required to run between two lines that are 15m apart. A series of bleep sounds will play in the background. You will hear the bleeps, they indicate how fast you need to run between the lines. You need to aim for the other line as the following bleep sounds. The speed of the bleeps increase as the test progresses. You’ll get a warning if you don’t reach the line by the time the next bleep sounds. The test will end if you fail to cross the line twice consecutively after being warned. 

Generally, there is a warm-up to around level 3.4 and some stretches before the main test. The MSFT is measured in levels and shuttles; for example ‘5.4’ on the MSFT means four shuttles at level five on the test. 

If you arrive at the line before the bleep sounds, you have to wait for the bleep before resuming. You should take into account the speed of the bleeps and adjust your speed accordingly. The timing between bleeps can be slow at the start (around seven seconds apart), but they become faster as the test progresses and thus gets harder. The first level of shuttles requires a jogging speed of around 8km per hour and should take just under 7 seconds per shuttle. When you reach the pass mark at 5.4, you should be jogging at around 10km per hour and taking just under 5.5 seconds per shuttle.

While listening to the multi-stage fitness test recording, you should run to and fro along a 15-metre track in time with the bleeps. If you arrive at the end line before the bleep sounds, you need to wait for the bleep before resuming running, and you should adjust your speed accordingly. The timing between bleeps is slow at first (they start at approximately seven seconds apart), but they become faster as the test progresses and thus, the difficulty in keeping up increases. To give you an idea of the speed required, the first level of shuttles require a jogging speed of around 8kph and should take just under 7 seconds per 15-metre shuttle; at 5.4, you should be jogging at around 10kph and taking just under 5.5 seconds per shuttle.

The police multi-stage fitness test requires a 15-metre track (not a 20m track as some other versions require). This can be recreated simply by putting two cones or other markers at a distance of 15 metres apart on a playing field.

Scoring

Based on how long you keep the test going, your performance in the bleep test will be scored. The levelling system is used to mark candidates and measures how fast they can continue the test until they stop. To pass the Police Scotland fitness assessment, you must score 5.4 in both the initial and pre-appointment tests. We’ve provided some tips on improving your fitness and getting in shape for the bleep exam.

Police Scotland 1.5 Mile Run

Again Police Scotland has started to phase this test out, but it may appear at Police Training, which they had used in previous years. Unfortunately, there are many variables that could affect this test, such as weather, terrain and course. The general pass mark is under 18 minutes, but many people have reported pass marks as low as 14 minutes.

Although this is Westmidlands Police, it will give you an idea of the Police Scotland Bleep Test

Running Programme

A structured running program is one of the best ways to prepare for the Police Scotland fitness tests. This type of exercise is not necessarily for those who can run fast or run long distances. The bleep test ensures your endurance and maximum work rate instead of speed. So it is essential to get in some fitness training beforehand.

Running Tips

  • You should always consult your doctor before you begin any exercise.
  • A pair of running shoes that are comfortable and will work for you is worth the investment for your training.
  • If you plan to run along or near the roads, it is a smart idea to get a jacket or coat with high visibility.
  • Stretching exercises should be done at least five minutes before and after you run. This will help prevent injury. It is essential to eat a balanced diet. Bananas are a great food to have 30 minutes before you go for a run. This food is excellent for boosting your energy.
  • Get plenty of water throughout your day. Drinking at least 1.5 litres of water daily will help you stay hydrated and prevent muscle cramps.
  • Please don’t overdo it, and don’t ignore any discomfort or pain.

Training for the Police Scotland Bleep test

The best training other than going for general runs is practising the Bleep test. Listen to the recording and get used to what you should be listening to. Then set up a 15-metre track with cones, put the track on your headphones or get someone to press play and practice. This is the best way to get used to the exercise and get accustomed to turning, slowing and accelerating. 

Fitness Test

Police Scotland Fitness Test Guide

  • Updated for 2023
  • Created by leading UK PT
  • Complete training plan for fitness test

Conclusion 

Generally, the Police bleep test requires a basic fitness level, so if you have trained and have practised the test, you shouldn’t have any problems achieving a pass and proceeding to the next stage, the assessment centre

Police Scotland Application Form
Police Scotland Entrance Test (PSET)
Police Scotland Fitness Assessment
Police Scotland Assessment Centre
Police Scotland Competencies

Tom Brook

Tom Brook

I am a former Police Detective with years of knowledge and experience in investigating serious crimes across Scotland, working with communities and keeping the public safe. I aim to give back to the Policing community with this site!
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