Preparing for the physical and practical tests
To be a firefighter you will need to have a good overall standard of fitness. As part of the recruitment process, there will be series of physical and fitness tests.
Check out our firefighter fitness playlist for some 20-30 minute workouts to help you prepare. If you would like the opportunity to attend events to have a go at our practical tests, subscribe to our mailing list.
Fitness tests
Cooper Test (1.5 mile run)
The Cooper Test is used as part of our fitness tests for our wholetime recruitment campaigns and this includes completing a time run to measure VO2 max.
The test will be undertaken on a running track and you will be asked to complete six laps of the track in the specific time in order to pass the test.
The standard expected is an achieved VO2max of 42.3ml/kg/min or higher. Use the below spreadsheet to estimate your time based on bodyweight and gender.
Chester treadmill test
The aim of the Chester treadmill test is to measure the Aerobic Capacity (Vo2 Max). Aerobic fitness is the ability to carry out activities in all aspects of your life without causing undue fatigue.
The Chester treadmill fitness test is where you will be required to walk at a 6.2km/hr pace with the gradient starting at 0%. The test will last 12 minutes, every two minutes the gradient will increase by 3%, with the highest gradient being 15%.
Successful completion of the test requires you to walk unaided for the total time of 12 minutes with the increasing incline.
When the 12 minutes are complete the trainer will show you how to warm down on the treadmill for 3 minutes before getting off.
Time (minutes) | Gradient (%) | equiv. VO2 (ml/O2/min) |
---|---|---|
0-2 | 0 | 14 |
2-4 | 3 | 19 |
4-6 | 6 | 25 |
6-8 | 9 | 31 |
8-10 | 12 | 36 |
10-12 | 15 | 42 |
Lateral pull-down
You will be required to pull down a weight of 60kg once using a lateral pull-down machine. Using the same machine the you will then be required to pull down a maximum number if reps of a 30kg weight. (The trainer will stop the individual at 24 reps)
Shoulder press (standing)
The individual will be required to lift a weight of 30kg in a standing shoulder press once. A barbell will be used, with a set weight of 30kg (approximately). The weight will need to be lifted from a height of 5cm below the individuals chin and pressed to full (overhead) extension.
Follow our shoulder press progression guide to work towards this lift
Practical physical tests
Ladder climb
You will be tested on your ability to follow instruction. You will be required to climb two thirds of the ladder height, at which point you will be asked to take a leg lock, remove your hands and identify a symbol on the floor.
Crawl through a small tunnel wearing breathing apparatus
This will test your flexibility and your ability to deal with small spaces. You will be asked to find your way through a small crawl way whilst wearing full breathing apparatus.
Dummy drag
This will test your stamina and grip. You will be instructed of the best way to drag the dummy around the cones.
Equipment carry
This will test your stamina, coordination and grip. You will be instructed through this exercise on the day, spend some time training your grip as you will be asked to move some heavy objects.
Equipment assembly test
This is a logical test to see how you follow instructions. You will be shown a small video beforehand and you will be expected to remember the instruction and assemble the kit given.