Trained by ex-military PTIs
Train for the Police Fitness Test in Manchester
Applying to Greater Manchester Police? Build the fitness for the 15m bleep test outdoors. Trained by ex-military PTIs, most of whom now serve as firefighters.
Claim your free sessionPlease note: Manchester Outdoor Fitness is independent. We're not affiliated with, endorsed by or partnered with Greater Manchester Police (GMP) or the College of Policing. Requirements can change, so always check the current requirements with GMP before you apply.
What level 5.4 means
(From the College of Policing and GMP websites, checked 2 Nov 2026.)
- 35shuttles
- 525min total
- 3:35min:sec
The police fitness test is a 15-metre bleep test (the College of Policing calls it the job-related fitness test). You run up and down a 15m track and have to reach the end before each bleep. The bleeps get closer together at every new level, so you have to run a little faster.
Level 5.4 means keeping up with the bleeps for four shuttles at level 5. Counting from level 1, that's 35 shuttles: 525 metres in 3 minutes 35 seconds. It's an aerobic test only. The College of Policing says there's no obstacle course or upper-body strength test as part of it.
| Level | Shuttles | Seconds per 15m |
|---|---|---|
| 1 | 7 | 6.9 |
| 2 | 8 | 6.4 |
| 3 | 8 | 6.1 |
| 4 | 8 | 5.6 |
| 5 | 4 | 5.5 (the standard) |
Source: College of Policing, job-related fitness standards.
At GMP, the fitness test is one of the pre-employment checks (along with a medical, references and vetting) on its Police Constable Entry Programme. GMP's Special Constable pages say you need to reach level 5.4.
Practising: the College of Policing suggests practising on a 15m track with its audio recording of the bleeps, and using the test now and then to check your progress rather than to train. A 15m test isn't the same as the 20m bleep test some other services use, so make sure you practise the right one.
Practise the bleep test at home
MOF members can build their fitness with the bleep test track in the members app, whenever suits them.
Not a member yet? Anyone can build fitness free with our bleep test recording on MOF's YouTube channel.
Watch on YouTubeCheck the distance: the members app track and our YouTube recording are both 20-metre bleep tests, which are great for building your fitness. The police test is a 15-metre test with different timings, so for police test practice the College of Policing suggests a 15m track with its own audio recording. It also advises using the test now and then to check your progress, not as your only training. Pair it with regular sessions to build your aerobic base.
Our instructors
Most of our instructors are ex-military PTIs (Physical Training Instructors), and most of them now serve as firefighters. A few are still serving as Reservists, too.
- They've been through forces selection and passed firefighter recruitment fitness tests themselves.
- They know what a recruitment fitness test feels like, and how to train for one.
- Tell your instructor you're preparing for the police fitness test at your first session, so they know what you're working towards.
How our sessions help
We're not a test centre and we don't run the official test. We help you build the fitness it asks for, outdoors, in a group that won't let you coast.
- Shuttle-style conditioningShuttle runs, sprints and quick changes of direction: lots of short efforts and turns, which is what a bleep test asks of you.
- Aerobic baseEvery session includes aerobic work and a warm-up on the move, so you can keep going as the bleeps speed up.
- IntervalsRepeated hard efforts with short recoveries build the engine for a test that keeps getting faster.
- All-round strengthBodyweight, sandbag and partner work keep you strong and robust for training and the job.
- All year, all weathersWe train outdoors all year round, as a team. Nobody gets left behind.
- All abilitiesBlue (beginners), Red (intermediate) and Green (advanced) bibs mean you're pushed at the right level.
Use our sessions alongside your own 15m bleep test practice. Training with us can't promise a result on test day, but you'll turn up having put the work in.
First session free
Pick your park to see session times and claim your free session.
Arrive 10–15 minutes early, wear sports kit and outdoor trainers, and bring gloves and a hat.
First time? What to expect at your free session
Already serving? Serving, veterans and reservists, plus Blue Light Card and Defence Discount Service card holders, can join on our Military & Blue Light membership: £35.99/month with no joining fee (ID needed).
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FAQ
What level do you need on the police bleep test?
Level 5.4 on a 15-metre bleep test. That means keeping up with the bleeps for four shuttles at level 5. The College of Policing sets this standard, and GMP's Special Constable pages also say you need level 5.4.
How long is the 5.4 bleep test?
The College of Policing says the whole test takes 3 minutes and 35 seconds and covers 525 metres. That's 35 shuttles of 15 metres.
Is the police bleep test 15m or 20m?
The police test is run over 15 metres. A level on a 15m test isn't the same as the same level on a 20m test, so practise on a 15m track.
Is there a strength test as well?
The College of Policing says there's no obstacle course or upper-body strength test as part of the job-related fitness test. Always check the current requirements with GMP.
Can I join if I'm not very fit yet?
Yes. Every session is for all abilities, and our Blue (beginners), Red (intermediate) and Green (advanced) bibs put you with people at a similar level. Your first session is FREE.
Is Manchester Outdoor Fitness linked to GMP?
No. Manchester Outdoor Fitness is an independent outdoor fitness company and isn't affiliated with, endorsed by or partnered with Greater Manchester Police or the College of Policing.
Ready to start?
Your first session is FREE. Pick a park, turn up, and let's get to work.
Pick your parkQuestions? Tell your instructor or drop us a message.
Sources (checked 2 Nov 2026)
- College of Policing, Job-related fitness standards: college.police.uk
- College of Policing, Implementation guidance for fitness testing (2021): assets.college.police.uk
- Greater Manchester Police, Special Constables eligibility: gmp.police.uk
- Greater Manchester Police careers: gmpcareers.co.uk
Manchester Outdoor Fitness is independent and isn't affiliated with Greater Manchester Police or the College of Policing. Always check the current requirements with GMP.
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