Police fitness test (Bleep Test) - could I pass?

[SunsetRunner]

Hi,

I got a police fitness test coming up in a few weeks which consists of a bleep test and you need to reach 5.4 (UK this is). I'm generally pretty active at the gym 5 days a week for 1 hour to 90min mostly cardio on treadmill, cross trainer, StairMaster, rowing etc. 

Now during winter I have not jogged/ran outside but I did yesterday and managed to do 2 miles in 30 minutes usually I do 4 in around 60, but since I have not ran in a while outside I kept it short to get my body used to it again. Where I run the elevation changes as some parts are not flat.

I have never done a bleep test seen videos on YouTube and it looks easy, but I don't want to go overconfident then fail.

Should I be ok with my normal exercise routine?

[WendyB]

I can not answer your question. But I do wish you good luck on the test!

Please let us know how it went when its over.

I'm sure you will ace it!

[JordanShep]

Beep tests are generally not too difficult, and given your exercise routine I would say that you will likely be fine.  I would however suggest doing a couple of practices before the real thing.  Settling into a good rhythm is key, as many people start off too fast.  The beep tracks are widely accessible for download and it easy enough to lay out a 15m course in your gym, or a local park.  

[emili]

I am not familiar enough with what you are doing to offer an opinion, but, running outside and running on a treadmill are very different. If you are mostly training on a treadmill, I would recommend setting it to an incline and whatever speed you normally do to simulate outdoor running. 

[SunsetRunner]

When I am on a treadmill it's always at a 2% incline and running at 5MPH. However, for the past week I have been running outside, can run 2.5 miles in 20 minutes or so, might sound slow but the terrain is all not flat. 

Anyway was practising bleep test over the last couple of days, funny thing is with this I seem to be getting out of breath quickly and my legs hurting at times (but still managed to get Level 5), might need to give it more practice, but at the same time I never measured 15 meters just guest I think I was running 20m while listening to a 15m bleep test and was not in sync 😞

The level I need to get is 5.4 to pass, but for my fitness training I am aiming for Level 7 🙂 

[Colinm39]

@SunsetRunner  Here is the "bleep" video for all to view from the UK Metropolitan Police Force... Very extensive and obviously need preparation..  Go for it... you are well on your way... and from my reading it's very comprehensive when you look at these Bleep test images..

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@SunsetRunner wrote:

When I am on a treadmill it's always at a 2% incline and running at 5MPH. However, for the past week I have been running outside, can run 2.5 miles in 20 minutes or so, might sound slow but the terrain is all not flat. 

Anyway was practising bleep test over the last couple of days, funny thing is with this I seem to be getting out of breath quickly and my legs hurting at times (but still managed to get Level 5), might need to give it more practice, but at the same time I never measured 15 meters just guest I think I was running 20m while listening to a 15m bleep test and was not in sync 😞

The level I need to get is 5.4 to pass, but for my fitness training I am aiming for Level 7 🙂 

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