How the AI fitness plan works
- 1
Check where you stand (free)
Use the fitness test checker and beep test audio to get honest current numbers. The plan is only as good as what you put in.
- 2
Buy once, then save your access
Pay A$24.99 one-off at secure checkout. Afterwards, add an email and password so the plan stays linked to you for 180 days on any device.
- 3
Fill in the form
Force, weeks until your test (2–26), sessions a week (2–7), current beep level, maximum push-ups, plank in seconds, swimming ability, age (optional), equipment and any injuries or limitations, such as an old ankle sprain or shift work.
- 4
Get your plan in about 30 seconds
A summary, the gap for each event with a priority, then week-by-week sessions with a title, detail and duration for each. Week 1 opens first.
- 5
Re-test and regenerate
Every two to three weeks, re-test and enter your new numbers. The plan adjusts. You can regenerate up to six times a day.
Your answers and privacy
Your form answers are sent to the AI model through our own server to generate the plan. We keep a daily usage count to enforce the fair-use limit, not a profile of your health. Don't include anything you wouldn't want processed by an AI service. See how we use AI and our privacy policy.
What's in your plan
Summary
- What it tells you
- Where you are, where you need to be and the overall approach for your timeframe
Gaps
- What it tells you
- Each event with your current number, the target and a priority (high, medium or low)
Weekly focus
- What it tells you
- The theme of each week, for example building aerobic base, or a deload before re-testing
Sessions
- What it tells you
- Day, title, what to do (sets, reps, intervals, rest) and how many minutes it takes
Test-day tips
- What it tells you
- Five practical tips for the day itself
Print / PDF
- What it tells you
- A printable version for the gym or the fridge
| Part | What it tells you |
|---|---|
| Summary | Where you are, where you need to be and the overall approach for your timeframe |
| Gaps | Each event with your current number, the target and a priority (high, medium or low) |
| Weekly focus | The theme of each week, for example building aerobic base, or a deload before re-testing |
| Sessions | Day, title, what to do (sets, reps, intervals, rest) and how many minutes it takes |
| Test-day tips | Five practical tips for the day itself |
| Print / PDF | A printable version for the gym or the fridge |
Weeks
2–26
matches your test date
Sessions a week
2–7
you choose
Typical build time
~30 s
per plan
The training principles behind a good police fitness plan
Whoever writes your plan, these are the rules it should follow.
Specificity: train the test
Police tests reward specific skills: 20 m turns, push-ups to a cadence, a long static plank, grip, agility around cones. Generic gym work helps, but most of your sessions should look like the events. A good plan includes beep test intervals with real turns and push-ups to your force's exact standard.
Progressive overload, gently
Add a little each week: a rep per set, an extra interval, 10 seconds on a plank hold. Big jumps cause the shin, knee and shoulder niggles that derail applicants in the final weeks.
Recovery is part of the plan
Fitness improves between sessions, not during them. Expect at least one or two rest days a week, and a lighter "deload" week every three to four weeks, usually ending with a re-test.
Weakest event first
You pass when you pass every event. An extra level on the beep test is worth nothing if you fail the plank. A good plan spends most of its time on your biggest gap and maintains the rest.
Consistency beats intensity. Four ordinary sessions every week will beat two heroic ones.
What your plan trains for, by force
- Test
- Physical Capacity Tests
- Events
- Handgrip strength, Prone bridge, Vertical jump, Push-ups, Illinois agility run, Multi-stage fitness test (beep test)
- Test
- Victoria Police fitness test
- Events
- Multi-stage fitness test (beep test), Handgrip strength, Illinois agility run, Push-ups, Prone bridge, Swim
- Test
- QPS Recruit Entry Fitness Assessment (Standard V1 20251021)
- Events
- Prone bridge, Push-ups, Beep test (20m shuttle)
- Test
- Physical Performance Evaluation (PPE)
- Events
- Illinois Agility Test, Sit-ups, Push-ups, Grip strength, Bag lift and carry, Beep test
- Test
- 'Fit for duty' test (wearing a 10 kg vest)
- Events
- Run, Weighted carry, Balance beam, Step-ups, Fence, Get-downs, Trigger pulls, Recall
- Test
- Tasmania Police fitness test (traffic-light system)
- Events
- Broad jump (metres x bodyweight kg), Beep test (20m multi-stage fitness test), Illinois agility run, Plank, Grip strength (each hand), Waist, Hand-release press-ups (3-second cadence), BMI
- Test
- NTPF fitness assessment
- Events
- Push-ups, Prone bridge (plank), Farmer's carry, Beep test (20m multi-stage fitness test), Swim
- Test
- Entry Physical Competency Assessment (EPCA)
- Events
- Plank, Push-ups, Beep test
| Force | Test | Events |
|---|---|---|
| NSW Police | Physical Capacity Tests | Handgrip strength, Prone bridge, Vertical jump, Push-ups, Illinois agility run, Multi-stage fitness test (beep test) |
| Victoria Police | Victoria Police fitness test | Multi-stage fitness test (beep test), Handgrip strength, Illinois agility run, Push-ups, Prone bridge, Swim |
| QPS | QPS Recruit Entry Fitness Assessment (Standard V1 20251021) | Prone bridge, Push-ups, Beep test (20m shuttle) |
| WA Police | Physical Performance Evaluation (PPE) | Illinois Agility Test, Sit-ups, Push-ups, Grip strength, Bag lift and carry, Beep test |
| SAPOL | 'Fit for duty' test (wearing a 10 kg vest) | Run, Weighted carry, Balance beam, Step-ups, Fence, Get-downs, Trigger pulls, Recall |
| Tasmania Police | Tasmania Police fitness test (traffic-light system) | Broad jump (metres x bodyweight kg), Beep test (20m multi-stage fitness test), Illinois agility run, Plank, Grip strength (each hand), Waist, Hand-release press-ups (3-second cadence), BMI |
| NT Police | NTPF fitness assessment | Push-ups, Prone bridge (plank), Farmer's carry, Beep test (20m multi-stage fitness test), Swim |
| AFP | Entry Physical Competency Assessment (EPCA) | Plank, Push-ups, Beep test |
Events from each force's published standard. See the fitness test checker for every minimum.
Your plan is built around these events. NSW applicants will see grip, vertical jump and agility work alongside beep test and push-ups; Queensland applicants get a sharper focus on the three tests QPS uses; SA applicants get circuit work in a weighted vest.
See every minimum standard
The free checker lists every event for all eight forces and shows which you'd meet today.
A sample week (general example)
This is our own illustration, not output from the tool. It suits a healthy adult with eight weeks to go and four sessions a week, aiming at a beep level 7 standard.
Mon
- Session
- Beep intervals + push-ups
- What to do
- Warm-up 10 min. Beep test audio from one level below your best; run until you miss the line, rest 2 min, repeat 4 times. Then 5 sets of push-ups at half your max, to standard.
- Time
- 45 min
Tue
- Session
- Rest or walk
- What to do
- Easy 30-minute walk, mobility for hips, ankles and shoulders.
- Time
- 30 min
Wed
- Session
- Strength and core
- What to do
- Goblet squats 3×10, reverse lunges 3×8 each leg, step-ups 3×10, dead hangs 3×20–30 s, plank 3 holds at 70% of best.
- Time
- 45 min
Thu
- Session
- Easy run
- What to do
- 30–35 minutes at a pace where you can talk, then 4 relaxed 80 m strides.
- Time
- 40 min
Fri
- Session
- Rest
- What to do
- Full rest. Sleep is training.
Sat
- Session
- Agility + push-up cadence
- What to do
- 5–10–5 shuttles 6×, cone weaves 6×, then one push-up set to a 2-second metronome until you lose the pace. One max plank.
- Time
- 40 min
Sun
- Session
- Rest or easy swim
- What to do
- If your force has a swim, 20 minutes of easy laps; otherwise rest.
- Time
- 0–20 min
| Day | Session | What to do | Time |
|---|---|---|---|
| Mon | Beep intervals + push-ups | Warm-up 10 min. Beep test audio from one level below your best; run until you miss the line, rest 2 min, repeat 4 times. Then 5 sets of push-ups at half your max, to standard. | 45 min |
| Tue | Rest or walk | Easy 30-minute walk, mobility for hips, ankles and shoulders. | 30 min |
| Wed | Strength and core | Goblet squats 3×10, reverse lunges 3×8 each leg, step-ups 3×10, dead hangs 3×20–30 s, plank 3 holds at 70% of best. | 45 min |
| Thu | Easy run | 30–35 minutes at a pace where you can talk, then 4 relaxed 80 m strides. | 40 min |
| Fri | Rest | Full rest. Sleep is training. | – |
| Sat | Agility + push-up cadence | 5–10–5 shuttles 6×, cone weaves 6×, then one push-up set to a 2-second metronome until you lose the pace. One max plank. | 40 min |
| Sun | Rest or easy swim | If your force has a swim, 20 minutes of easy laps; otherwise rest. | 0–20 min |
General fitness information, not medical advice. Adjust to your level. See your GP before starting if you have a health condition, injury or haven't trained for a long time.
Every session should start and end the same way
- ✓ 5–10 minutes of easy movement to warm up
- ✓ Dynamic stretches: leg swings, lunges, arm circles
- ✓ A few build-up efforts before anything fast
- ✓ 5 minutes of easy walking to cool down
- ✓ Water and a proper meal afterwards
- ✓ A quick note of what you did and how it felt
Training around work, study and shifts
Many applicants are working shifts, studying or caring for family while they prepare. The plan asks for sessions a week and any limitations, so tell it about shift work. Practical rules that help:
Helps
- ✓Short sessions (30–40 min) you can actually fit in
- ✓Doing the hard session on your freshest day
- ✓Keeping a pair of shoes and a skipping rope in the car
- ✓Treating sleep as part of the programme
Hurts
- ✕Hard intervals straight after a night shift
- ✕Skipping warm-ups because you're short of time
- ✕Making up missed sessions by doubling up
- ✕Training through sharp or worsening pain
Sleep, food and recovery: the parts plans can't do for you
A plan sets the training. Whether it works depends on what happens between sessions. You don't need a special diet or supplements to pass a police fitness test, but a few basics make a visible difference over eight weeks.
Sleep
- Why it matters
- Fitness adapts during rest; poor sleep makes hard sessions feel harder
- A simple target
- A regular 7–9 hours where your schedule allows
Regular meals
- Why it matters
- Training on empty leads to flat sessions and poor recovery
- A simple target
- A meal or snack with some protein after training
Hydration
- Why it matters
- Even mild dehydration affects running performance
- A simple target
- Drink regularly through the day, more in heat
Rest days
- Why it matters
- Joints and tendons adapt more slowly than muscles
- A simple target
- At least one full rest day a week
Niggles
- Why it matters
- Small pains become injuries if you train through them
- A simple target
- Back off for a few days; see a physio if it persists
| Basic | Why it matters | A simple target |
|---|---|---|
| Sleep | Fitness adapts during rest; poor sleep makes hard sessions feel harder | A regular 7–9 hours where your schedule allows |
| Regular meals | Training on empty leads to flat sessions and poor recovery | A meal or snack with some protein after training |
| Hydration | Even mild dehydration affects running performance | Drink regularly through the day, more in heat |
| Rest days | Joints and tendons adapt more slowly than muscles | At least one full rest day a week |
| Niggles | Small pains become injuries if you train through them | Back off for a few days; see a physio if it persists |
General information only. For specific dietary or medical needs, talk to your GP or an accredited practising dietitian.
If you're carrying extra weight, steady loss over the programme will help the beep test and push-ups more than any single workout, but don't crash diet: it saps the energy you need to train. Tell the planner about anything that affects your training, from an old injury to night shifts, so the sessions are realistic.
Free official plans worth knowing about
We'd rather you pass than buy something you don't need. Two forces publish free programmes: the AFP Pre-course Fitness Program (a PDF on the AFP website) and WA Police's Fit for Duty eight-week plan on the Let's Join Forces site. Both are sensible, and you should read your own force's material whatever you use.
Where the paid plan earns its price is personalisation. Official plans are one-size-fits-all; this one starts from your numbers, your deadline, your equipment and your injuries, ranks your gaps, and changes as you improve. If you're already close to the standard, the free plans plus the beep test audio may be all you need.
Honest limits of an AI fitness plan
Not medical advice, and not a guarantee
The plan is general fitness guidance generated by AI. It can't examine you, watch your technique or spot an injury. See your GP before starting if you have a health condition or injury, and stop any session that causes chest pain, dizziness or unusual breathlessness. Call 000 in an emergency.
AI-generated plans can occasionally include an exercise that doesn't suit you or a progression that's too steep. Use common sense: if a session looks too hard for where you are, scale it back and regenerate with more honest numbers. No plan, ours included, can promise you'll pass. That depends on the work you do and how you perform on the day.
Fitness standards change, too. Before your test, confirm the current standard on your force's site, such as the NSW, Victoria or WA force pages here.
Get your plan
Fitness Test Pass Plan (AI)
A personalised week-by-week plan to pass your force's fitness test
A$24.99one-off, no subscription
- ✓A personalised plan for your force's test
- ✓Targets your weakest events first
- ✓Progressive weeks with rest and deload
- ✓Five test-day tips
- ✓Regenerate as you improve for 180 days
Secure payment by Stripe · 180 days' access · Price includes GST
Complete Recruit Prep Bundle
Mock interview, entrance exam prep and fitness plan for 6 months
A$79.99one-off, no subscription
- ✓Everything in the fitness plan
- ✓Entrance Exam Prep: up to 40 sets a day plus AI-marked writing
- ✓AI mock interview: up to 60 scored answers a day
- ✓All for 180 days, one-off
Secure payment by Stripe · 180 days' access · Price includes GST
Already applying elsewhere in the process? Keep the written and interview stages moving with the free daily entrance exam practice and AI mock interview.
Free email alerts
Training tips and fitness standard changes, by email
Get practical tips for the events that trip applicants up (cadence push-ups, the 90-second plank, beep test turns) and a heads-up if your force changes its standard.
- ✓Event-by-event training tips
- ✓Standard changes for your force
Frequently asked questions
How does the AI fitness plan work?
You fill in a short form: force, weeks until your test (2 to 26), sessions a week (2 to 7), current beep level, maximum push-ups, plank time, swimming ability, optional age, equipment and any injuries. The AI compares your numbers with what your force tests and builds a progressive plan with warm-ups, rest days and deloads.
Is the plan written by a real coach?
No. It's generated by an AI model instructed to act like a strength and conditioning coach preparing police applicants, and to be safe and progressive. It's general fitness guidance, not medical advice or one-to-one coaching. If you have a health condition or injury, see your GP or a physiotherapist before starting.
Can I change the plan if I fall behind or improve?
Yes. Re-enter your latest numbers and regenerate, up to six times a day, for 180 days. Most people re-test every two to three weeks and regenerate so the plan keeps up with their progress.
Does it cover SA Police's vest circuit?
Yes. Choose SA Police and the plan is built for the fit-for-duty circuit rather than a beep test. Tell it what equipment you have (for example a weighted vest or backpack) so the sessions are realistic.
Can I print the plan?
Yes. There's a 'Print or save as PDF' button under the plan, so you can take it to the gym or stick it on the fridge.
Is it worth paying when forces publish free plans?
Free official plans exist (the AFP has a pre-course fitness programme and WA has a free 8-week Fit for Duty plan) and they're a good start. The paid plan's advantage is that it's built around your current numbers, your deadline, your equipment and your injuries, and it changes as you improve.
Is there a free version?
The plan itself is paid only. The free tools are the fitness test checker, which shows where you stand against each force's standards, and the beep test audio for training and testing yourself.
What's included in the Recruit Prep Bundle?
The A$79.99 bundle includes this fitness plan plus the AI mock interview and Entrance Exam Prep, all for 180 days. It costs less than buying the three separately.
Evidence
Sources and how we checked them
Every figure on this page comes from the sources below, read on 9 October 2026. Pay rates and rules change when new agreements are made, so check the source for the date you're reading this. Where we couldn't confirm something from an official source, the page says so instead of guessing. Spotted an error? Read our corrections policy.
- NSW Police Force recruitment: Fitness (Physical Capacity Tests) — Physical Capacity Tests
- Victoria Police: Police recruitment process — Victoria Police fitness test
- QPS Recruit Entry Fitness Assessment Standard V1 20251021 (PDF) — QPS Recruit Entry Fitness Assessment (Standard V1 20251021)
- Let's Join Forces (WA Police Force): Entry-level officer recruitment process — Physical Performance Evaluation (PPE)
- SAPOL: Recruitment process — 'Fit for duty' test (wearing a 10 kg vest)
- Tasmania Police Recruitment: Fitness Test — Tasmania Police fitness test (traffic-light system)
- NTPFES: Fitness assessment — NTPF fitness assessment
- AFP: Application process — Entry Physical Competency Assessment (EPCA)
- AFP Pre-course Fitness Program (PDF) — free official programme
- WA Police Force: Fit for Duty programme — free official 8-week plan
Related guides
Tools and calculators
More in this series
General information, not advice. This guide explains published rules and rates. It doesn't consider your personal circumstances and isn't financial, legal, tax or credit advice. Confirm anything you rely on with your force, your police association, the ATO or a licensed professional.