If you are applying to join the NSW Police Force, the Physical Capacity Test (PCT) is one of the most important hurdles in the recruitment process. Fail it, and your application stops. You only get two attempts total, so preparation is not optional.
This guide covers every component of the PCT, the minimum standards you need to hit, and practical advice for training. All information is sourced from official NSW Police Force publications.
What is the PCT?
The Physical Capacity Test is a series of six fitness assessments designed to replicate the physical demands of police training at the Goulburn Academy and operational duties as a serving officer. Every applicant must pass all six components on the same testing day. The standards are the same regardless of gender or age.
You will be notified when your testing day has been scheduled. There is no way to choose your test date, so you should be training and ready from the moment you submit your application.
The Six PCT Components
1. 20-Metre Beep Test (Shuttle Run)
Minimum standard: Level 7.1
The beep test measures cardiovascular fitness. You run back and forth between two lines 20 metres apart, keeping pace with an audio recording. The beeps start slow and get progressively faster as the levels increase. You must place one foot on or over the line before the next beep sounds.
Level 7.1 is approximately 1,120 metres of total running over about six and a half minutes. That might sound achievable, but the increasing speed catches people out. Levels 1 through 4 feel easy. By level 6, you are working. Level 7 is where most undertrained candidates fail.
You get one warning if you fail to reach the line in time. On the second occasion, you are stopped. Running in semi-circles or U-turns instead of touching the line will also earn a warning.
Training tip: Do not just run long distances. The beep test rewards the ability to accelerate, decelerate, and change direction repeatedly. Train with interval running: 30 seconds hard, 30 seconds easy, for 10 to 15 minutes. Practice the actual beep test at least once a week using a beep test audio track (free apps are available).
2. Push-ups
Minimum standard: 25 push-ups (on toes)
These are strict form push-ups. Hands roughly shoulder width apart, body straight from head to heels, chest must lower to approximately a fist height from the floor. Half reps do not count. You must maintain a continuous pace without extended rest in the up position.
Training tip: If you cannot do 25 strict push-ups right now, start with incline push-ups (hands on a bench or step) and work down to the floor over several weeks. Aim to comfortably do 35 to 40 in training so that 25 on test day feels manageable under pressure.
3. Prone Bridge (Plank)
Minimum standard: 90 seconds (on hands, not elbows)
You hold a front plank position on your hands (not forearms) for 90 seconds. Your body must remain straight. If your hips sag or pike up, you will be warned. Persistent poor form means a fail.
Training tip: Practice the exact position: on hands, arms straight, core tight. Many people train planks on their elbows, which is a different exercise and easier. Train on your hands specifically. Build up in 10-second increments. When you can hold 120 seconds comfortably, 90 seconds on test day will feel routine.
4. Grip Strength
Minimum standard: 30kg on each hand
You squeeze a handgrip dynamometer as hard as you can for about three seconds, first with your dominant hand, then your non-dominant hand. Both must reach 30kg.
Training tip: Grip strength improves slowly but responds well to consistent training. Squeeze a tennis ball or use a hand gripper for a few minutes each day. Dead hangs from a pull-up bar are also excellent for grip development. If you are well under 30kg, start training early as grip strength takes weeks to improve noticeably.
5. Vertical Jump
Minimum standard: 30cm
Standing next to a wall-mounted measuring device, you reach up as high as you can (standing reach), then jump and touch the device at the highest point. The difference between your standing reach and jump height is your score.
Training tip: 30cm is achievable for most people with basic leg strength. Practice box jumps and bodyweight squats. Focus on an explosive upward drive from the legs rather than trying to flick your wrist higher on the measuring device.
6. Illinois Agility Test
Minimum standard: Under 20 seconds
The Illinois Agility Test is a timed sprint through a course of cones that involves sprinting, weaving, and changing direction. You start lying face down. On the signal, you get up, sprint to the far end, weave through four cones in the centre, sprint back, and finish.
This is the component with the highest failure rate. The course is not long, but the direction changes are demanding if you have not practised them.
Training tip: Set up the actual course and practice it. The dimensions are standardised: 10 metres long, 5 metres wide, with four centre cones spaced 3.3 metres apart. Practise the start (getting up from the ground quickly is a skill in itself), the weave technique, and the turns at each end. Tight turns close to the cones save significant time compared to wide, sweeping turns.
Common Mistakes Candidates Make
Only training cardio. The PCT tests six different physical qualities. Running alone will not prepare your grip strength, push-up endurance, or agility. Train all components.
Leaving it too late. Fitness adaptations take 8 to 12 weeks to become reliable. If your test is scheduled in four weeks and you are starting from a low base, you may not have enough time. Start training the moment you decide to apply.
Not practising the actual tests. Doing push-ups in your lounge room and doing them in a test environment with someone counting and watching your form are very different experiences. Practice under conditions as close to the real thing as possible.
Ignoring the Illinois Agility Test. This is the most common fail. Candidates assume fitness is fitness and that running will carry them through the agility course. It will not. The agility test requires specific technique. Practice the course.
What Happens if You Fail?
You have two opportunities total to pass the PCT during your recruitment process. If you fail on your first attempt, you will be scheduled for a second attempt. If you fail the second time, your application is terminated and you will need to reapply in a future recruitment cycle.
This is why training to comfortably exceed the minimums matters. On test day, nerves, unfamiliar surroundings, and fatigue from doing all six tests in sequence will reduce your performance compared to training. If you can only just scrape through each component in a calm training environment, you are at real risk of failing on the day.
Start Training Now
The best time to start preparing was the day you decided to apply. The second best time is today.
PolicePath is a free app that helps you track your PCT training, study NSW policing knowledge, and build mental resilience for the recruitment process. No cost, no ads, just preparation tools built specifically for NSW Police applicants.
Try PolicePath free at police.selectionready.com.au
PolicePath is an independent training tool. Not authorised, endorsed, or affiliated with the NSW Police Force. All content compiled from publicly available sources. Standards and requirements can change without notice. Always verify directly with NSW Police Force Recruitment.