Beep Test For The ADF/Police

To become a member of the ADF or police you are required to complete and pass a Beep Test (see know your fitness standards).

The test is designed to assess your level of aerobic fitness. Aerobic fitness is one of the most important fitness traits a tactical athlete must have. The benefits are endless but to list just a few:

  • Allows you to perform physical and mental tasks at a higher intensity for longer

  • Enables you to think clearer during critical thinking and problem solving tasks while under high mental/physical stress

  • Speeds up recovery time from high physical and mental tasks

  • Leaves you with a reserve of energy to use toward the current objective

  • Important marker for overall health and longevity

See below for a tutorial on how to perform a beep test

Training For Beep Test

When training to improve your beep test there are 4 main components of your aerobic system you want to hit.

1) Aerobic Capacity/Cardiac Output: Low intensity long duration running. Adaptation results in improving your ability to sustain steady work for longer periods and less effort. It also improves your ability to recover quicker.

2) Anaerobic Threshold: Moderate intensity moderate duration running. Adaptation results in you fatiguing later during higher intensity running and improves your ability to run faster for longer.

3) Vo2max/Cardiac Power: High intensity short duration running. Adaptation results in improving your speed and endurance at maximum aerobic efforts.

4) Skill: Improve your technique specific to the beep test. Improvements will allow you to conserve energy throughout the test and last longer.

Exercise Selection

Outdoors Running - Specificity is very important if you want to improve your running. The more efficient you are at running the less energy you will use. Your body works in a specific way when running outdoors even compared to treadmills so the majority of your training needs to be running outdoors.

Treadmills/Cross Training - You can supplement your run training with treadmills or cross train by using cardio machines and circuits. This is a great way to get in some extra aerobic training when you cannot run for very long. This will improve your aerobic system but it will NOT improve your running efficiency.

Walking - Walking will not help you develop your running unless you are only just starting out or if it is used in conjunction with running intervals.

Frequency

Complete 3-4 workouts each week

Volume/Intensity

As a general guide use the 80/20 rule.

80% training at low intensity

20% training at mod-high intensity

Progression

Track everything using a GPS and heart rate monitor if you have one. Data is your best friend when training. Record how far you ran, your pace, your heart and as much other info as possible so that you have targets to progress next time you hit the workout. It’s also a great motivator seeing the progression.

The video below outlines a very simple progression you can move through to achieve a level 7.5 on the beep test.

Skill Training

Skill training is another component that should be trained with the beep test. If you have poor mechanics with your turns, timing of shuttles etc then you will be wasting a lot of energy that could be used to get you further in the test.

But first, you need to ensure your running technique is good. I've included a video below going over 3 key areas your should focus on improving. Then check out the beep test technique tips.

Mindset is also a skill that can be trained as much as your fitness. I see a lot of people limited by how much they can push themselves in the test. Discover 3 simple yet effective Beep Test Mindset Hacks to help you break through mental barriers, build grit, and crush your fitness goals.

Pre-entry Fitness Targets

The higher you can achieve on your beep test before you join will benefit you greatly during your basic training/academy and will create a good baseline of aerobic fitness to set you up for success in your future career.

The standards for the beep test have dropped over the years so now it is down to the recruits to understand the importance of aiming much higher than the pass marks for their fitness test.

Yes you can scrape through at the minimum standard but you will be under a lot of extra avoidable stress during basic training which will impact your ability to learn, lead, support your section and perform at your best.

Below are the minimum targets that I believe you should aim for so that you have a good baseline of aerobic fitness.

Males = Level 8.10+

Females = 7.08+

Special Forces/Divers = Level 12+

7 Day Beep Test Training Program

To help you get started I would like to gift you a 7 day beep test training program that you can download for free. These workouts can be repeated for 4-6 weeks with the goal to progress the workouts as much as possible.

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