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Are you fit enough?

The tests below are a guide to test yourself to see if you already posses the cardiovascular fitness and strength to become a firefighter. Go ahead and test yourself. Ensure to carry out a sufficient warm up and cool down before carrying out any of the following tests.

ARE YOU FIT ENOUGH?

Cardio fitness

  • As a guide, you likely have the minimum level of cardiorespiratory fitness for UK firefighting if you can achieve/complete any one of these tests listed below. The minimum requirement is to have a VO2 max score of 42. The tests listed below are equivalent to a minimum level of 42VO2 max:​​

    • Run 1 kilometre (0.62 miles) in 4 minutes, max effort

    • Run 5 kilometres (3.1 miles) in 23 minutes, max effort

    • Achieve at least level 8.8 in the 20m bleep test.

    • Run on a treadmill at 7.5mph (12km/h) for 12minutes.

    • Run 1.5 miles (2.4 kilometres) continuously in 12 minutes or less (equivalent to running 6 laps of a 400m outdoor running track in 12 minutes).

​Strength fitness

  • As a guide, you likely have the minimum level of physical strength for UK firefighting if you can:

    • Shoulder press 35kg barbel once in an overhead, upright-seated position.

    • Rope pull 28kg of static weight 23 times without rest from a seated position.

    • Rope pull 60kg of static weight once from a seated position.

    • Deadlift 55kg

    • Farmers walk – either a 35kg Barbell or 2 x 17.5kg dumbbells – walk for 100 meters with no rest.

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