Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE level Steady pace run 20 minutes 2 Weights 2 sets 12-15 reps 2 3 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE Steady pace run 25 minutes 2 Weights 3 sets 10-12 reps 2 4 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE level Steady pace run 25 minutes 2 Weights 1-2 sets of 12-15 reps 2 5 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE level Steady pace run 30 minutes 2 Weights 2 sets 12-15 reps 2 6 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE level Steady pace run 30 minutes 2 Weights 2 sets 12-15 reps 2 7 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 55-90 % of PMHR or RPE level Steady pace run 30 minutes 2 Weights 3 sets 10-12 reps 2 8 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 Warning: A significant reduction in aerobic fitness occurs after only 2 week of not training. PRACTICAL SELECTION TESTS One of the seven different tests that make up the practical selection tests is either the bleep test or The Chester Walk Test. These tests check a candidates physical fitness and you must achieve a minimum level of 8.7 in the bleep test and VO2 > 42mlsO2/kg/min in the Chester Walk Test to demonstrate your physical fitness. The below information aims to provide candidates with the details of the tests so they can test themselves prior to applying and if required practice to ensure they can meet the right level. The Bleep Test Practice Guidance – 8.7 = 42 VO2 The test involves continuously running between two lines 20m apart to a series of bleeps. The speed starts at 8kph and progressively increases each level. The test finished
Flexibility 10-30 seconds 2 3 Steady pace run 20 minutes 55-90 % of PMHR or RPE level 2 Weights 2 sets 12-15 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 4 Steady pace run 25 minutes 55-90 % of PMHR or RPE 2 Weights 3 sets 10-12 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 5 Steady pace run 25 minutes 55-90 % of PMHR or RPE level 2 Weights 1-2 sets of 12-15 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 6 Steady pace run 30 minutes 55-90 % of PMHR or RPE level 2 Weights 2 sets 12-15 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 7 Steady pace run 30 minutes 55-90 % of PMHR or RPE level 2 Weights 2 sets 12-15 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 8 Steady pace run 30 minutes 55-90 % of PMHR or RPE level 2 Weights 3 sets 10-12 reps 2 Fartlek 20 minutes 1 Flexibility 10-30 seconds 2 Warning: A significant reduction in aerobic fitness occurs after only 2 week of not training. PRACTICAL SELECTION TESTS One of the seven different tests that make up the practical selection tests is either the bleep test or The Chester Walk Test. These tests check a candidates physical fitness and you must achieve a minimum level of 8.7 in the bleep test and VO2 > 42mlsO2/kg/min in the Chester Walk Test to demonstrate your physical fitness. The below information aims to provide candidates with the details of the tests so they can test themselves prior to applying and if required practice to ensure they can meet the right level. The Bleep Test – Practice Guidance 8.7 = 42 VO2 The test involves continuously running between two lines 20m apart to a series of bleeps. The speed starts at 8kph and progressively increases each level. The test finished
HR_DM-153049-v2-Firefighter_recruitment_exercise__fitness_and_nutrition_guidance.docx