The NSW Police Physical Capacity Test includes the multi-stage fitness test, commonly called the beep test. NSW Police lists the minimum as level 7.1.
Official source: NSW Police fitness requirements.
This guide focuses on practical preparation for the shuttle run. Always verify current standards with NSW Police before relying on any plan.
Understand the Test
The beep test is a 20-metre shuttle run. You run between two lines in time with beeps that get faster each level.
It tests:
- Aerobic fitness.
- Pacing.
- Acceleration.
- Deceleration.
- Turning efficiency.
- Composure under fatigue.
You cannot prepare properly with jogging alone.
Training Target
If the minimum is level 7.1, do not train only to level 7.1. Build a margin. Test day nerves, surface conditions, poor sleep, and small pacing errors can reduce performance.
A sensible training target is to reach comfortably beyond the minimum in practice.
Six-Week Structure
Week 1: Baseline and Technique
- One easy run.
- One shuttle technique session.
- One light interval session.
- One strength session.
Focus on learning the turn and finding your current level.
Week 2: Build Consistency
- Two easy aerobic sessions.
- One interval session.
- One short shuttle practice.
Do not run full tests repeatedly.
Week 3: Add Test-Specific Work
- One easy run.
- One 20-metre shuttle interval session.
- One strength and mobility session.
- One controlled beep test rehearsal.
Week 4: Improve Repeatability
- One easy run.
- One interval session.
- One agility or turn-practice session.
- One recovery session.
Week 5: Sharpen
- One controlled test attempt.
- One short interval session.
- One easy run.
- Mobility and recovery.
Week 6: Taper and Test
- Reduce volume.
- Keep short, sharp efforts.
- Avoid new workouts.
- Prioritise sleep.
Good Interval Sessions
Starter Session
- Warm up for 10 minutes.
- 8 rounds: 30 seconds hard, 60 seconds easy.
- Cool down.
Shuttle Session
- Set two lines 20 metres apart.
- Run 6-10 controlled shuttle blocks.
- Rest enough to keep technique clean.
Pacing Session
- Run the early levels at controlled effort.
- Stop before maximal fatigue.
- Focus on rhythm.
Turn Technique
Good turns save energy.
Practise:
- Short steps into the line.
- Controlled body position.
- Turning without wide loops.
- Accelerating smoothly out of the turn.
Do not sprint the first levels. Early overpacing is a common way to fail later.
Support Work
Add:
- Squats.
- Lunges.
- Calf raises.
- Core work.
- Mobility.
You need durable legs, not just lungs.
Common Mistakes
- Only doing long runs.
- Testing the beep test too often.
- Sprinting early levels.
- Ignoring turns.
- Training hard when already sore.
- Forgetting the other five PCT components.
Track It in PolicePath
PolicePath helps NSW Police candidates track PCT readiness, including the multi-stage fitness test, push-ups, prone bridge, grip strength, vertical jump, and Illinois agility.
Try PolicePath free at police.selectionready.com.au
SelectionReady and PolicePath are independent preparation tools. They are not authorised, endorsed, or affiliated with the NSW Police Force or any government agency. Always verify current requirements with official NSW Police sources.