Components of the Fitness Test
Part of the requirement is to pass a rigorous physical competency test. This physical competency test has two stages. Should a participant fail any element of either stage they much repeat the entire stage.
Stage 1:
- the 20 metre shuttle run also known as the beep or bleep test among other names
- press ups and sit-ups
Stage 2:
Shuttle Run (Beep / Bleep Test):
This involves running continuously between two points 20 metres apart at a set time that gradually decreases until the candidates cannot keep up the intervals. The requirement for completion and dissection depends on the physiological difference between male and female candidates as well as the age of candidates.
Age 18 – 25 years
- Males: Need to achieve a level of 8.8 or over
- Females: Need to achieve a level of least 7.6
Age 26-35 years
- Males: Need to achieve a level of 8.1 or over
- Females: Need to achieve a level of 6.6 or over
Age 36-45+ years
Advice received from the Garda College notes that candidates who are preparing to test should aim for the following over 35 -45 years requirements at present and to note that the standard will be lower and further information will be available when the invitation to testing is issued.
- Males: Need to achieve a level of 6.6 or over
- Females: Need to achieve a level of 5.4 or over
Sit-ups
Age 18 – 25 years
- Males: 35 sit-ups in 1 minute
- Females: 30 sit-ups in 1 minute
Age 26-35 years
- Males: 32 sit-ups in 1 minute
- Females: 27 sit-ups in 1 minute
Age 36-45+ years
Advice received from the Garda College notes that candidates who are preparing to test should aim for the following over 35 -45 years requirements at present and to note that the standard will be lower and further information will be available when the invitation to testing is issued.
- Males: 29 sit-ups in 1 minute
- Females: 25 sit-ups in 1 minute
Push-ups
Age 18 – 25 years
- Males: 25 pushups – no time limit
- Females: 20 pushups – no time limit
Age 26-35 years
- Males: 22 pushups – no time limit
- Females: 18 pushups – no time limit
Age 36-45+ years
Advice received from the Garda College notes that candidates who are preparing to test should aim for the following over 35 -45 years requirements at present and to note that the standard will be lower and further information will be available when the invitation to testing is issued.
- Males: 20 pushups – no time limit
- Females: 16 pushups – no time limit
Between the two test stages candidates are provided a 2 hour break to recuperate.
Circuit Obstacle
You must complete the full circuit 3 times in under 3 minutes and 20 seconds
Candidates have to demonstrate that they are of a sufficient standard in terms of speed, balance strength and quick thinking.
The circuit comprises of an obstacle course with various obstacles which will mimic situations you may encounter in a real life chase scenario including:
- Running through and around obstacles at speed
- Maintaining balance – walking on a narrow beam
- Moving heavy objects, ducking under low objects
- Dragging a body between two points
- Clearing steps at speed
- Jumping over barriers such as gates
During the circuit candidates may incur time faults by not correctly performing a component of the test – for example stepping off the balancing beam or knocking cones over.
PREPARING FOR THE GARDA FITNESS TESTS
Our online Garda fitness preparation course is as part of our Garda Complete Package and provides you with a complete fitness training programme designed and delivered by our expert fitness coach, Jonathan Davis.
This programme will guide you to build your fitness over a series of carefully designed sessions to build your aerobic and anaerobic capacity, your muscular endurance, strength, speed and agility
By following this programme you can expect to build your fitness to the necessary levels to meet all of the requirements for the physical competency test which include;
- Shuttle run
- Press Ups
- Sit Ups
- Obstacle Course/ Circuit