Train to Pass.
Train to Serve.
Agency-specific fitness prep built on real public safety standards. 12-week plans for every vertical — from the CPAT to the FBI PFT to the Cooper Standards.
Choose Your Track
Every public safety career has different fitness requirements. Select yours to get the right plan.
Law Enforcement
POST Physical Fitness Test
Push-ups · Sit-ups · 1.5-Mile Run · 300m Sprint
Fire / Firefighter
CPAT — Candidate Physical Ability Test
Stair Climb · Hose Drag · Equipment Carry · Rescue · + 4 more
EMS / Paramedic
Functional Fitness / Agency-Specific
Patient Carry · CPR Endurance · Stair Work · Cardiovascular Base
Corrections
Physical Ability Test (PAT)
Push-ups · Sit-ups · 1-Mile Run · Obstacle Course
Federal Law Enforcement
FBI PFT · CBP PFT · Agency-Specific
Push-ups · Sit-ups · Pull-ups · 300m Sprint · 1.5-Mile Run
Train to Pass. Train to Serve.
PT Simulator, 12-week plans, progress tracking, run program, and nutrition — all in one fitness-focused plan.
Training Tools
Fitness Only subscribers get access to all 4 training tools — built for public safety PT prep.
PT Simulator
Enter your scores. See your exact gap to passing your agency's standard.
Progress Tracking
Log workouts, track push-ups / sit-ups / run times vs. agency benchmarks.
Run Program
12-week 1.5-mile improvement plan with pace calculator and race-day strategy.
Nutrition Basics
Pre/post-workout fueling, hydration, and endurance vs. strength nutrition.
Why Fitness Prep Matters
The physical test is the most common reason qualified candidates lose their job offer.
The Physical Test Is a Hard Gate
Failing the physical ability test ends your application immediately — regardless of how well you scored on the written exam, oral board, or background investigation. There is no partial credit and no workaround.
Seconds Matter
Most physical tests are pass/fail by seconds. The CPAT cutoff is 10:20 — candidates regularly fail by 10–30 seconds. The 300m sprint can be the difference between an offer and a letter. Every second of prep counts.
The Academy Is Harder
Passing the entry test is the floor, not the ceiling. Academy conditioning at every level — local, state, federal — is significantly more demanding. Candidates who arrive at the minimum fail out at a much higher rate.
12 Weeks Is the Minimum
Building the fitness required to pass a LE, CPAT, or federal test from a sedentary baseline takes a minimum of 12 weeks. Start the day you apply — not two weeks before your test date.
Cooper Standards Reference Table
40th percentile minimum used by most LE agencies — click to expand
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Cooper Standards Reference Table
40th percentile minimum used by most LE agencies — click to expand
⚠️ These are 40th-percentile minimums. Many agencies require higher. Train to the 60th–70th percentile for a safe margin. Always verify with your specific agency.
Push-Ups (max in 60 seconds)
| Age | Male (40th %ile) | Female (40th %ile) | Male (50th %ile) | Female (50th %ile) |
|---|---|---|---|---|
| 20–29 | 29 | 15 | 33 | 18 |
| 30–39 | 24 | 11 | 27 | 14 |
| 40–49 | 18 | 9 | 21 | 11 |
| 50+ | 13 | 7 | 15 | 9 |
Sit-Ups (max in 60 seconds)
| Age | Male (40th %ile) | Female (40th %ile) | Male (50th %ile) | Female (50th %ile) |
|---|---|---|---|---|
| 20–29 | 38 | 32 | 41 | 35 |
| 30–39 | 35 | 25 | 38 | 29 |
| 40–49 | 29 | 20 | 33 | 24 |
| 50+ | 24 | 15 | 27 | 18 |
1.5-Mile Run (time — faster is better)
| Age | Male (40th) | Female (40th) | Male (50th) | Female (50th) |
|---|---|---|---|---|
| 20–29 | 13:35 | 15:26 | 12:51 | 14:50 |
| 30–39 | 14:08 | 16:05 | 13:22 | 15:26 |
| 40–49 | 15:05 | 17:00 | 14:24 | 16:27 |
| 50+ | 16:10 | 18:00 | 15:26 | 17:30 |
300-Meter Sprint
CPAT Deep-Dive Guide
The Candidate Physical Ability Test is one of the most technically demanding fitness tests in public safety. All 8 events, vest weight progression, common failures, and where to register.
🔥 Full CPAT Guide →Fitness Tools
More than standards — simulators, tracking, and programs built for test day.
PT Test Simulator
Enter your scores. See your gap to passing your agency's standard.
Progress Tracking
Log workouts and chart push-up, sit-up, and run improvement over time.
Run Improvement Program
12-week progressive program: base building, tempo, intervals, and taper.
Nutrition Guide
Pre-workout fueling, recovery nutrition, hydration, and body composition basics.
Fitness Only Plan — $9.99/month
Train to pass. Train to serve.
All fitness content — PT simulator, 10 workout tracks, progress tracking, run program, and nutrition guide — without the exam prep features.
View Fitness Only Plan →⚠️ Medical Disclaimer: Always consult a physician before beginning any exercise program. The training plans on this site are informational only and not a substitute for professional medical advice. Fitness standards listed are current as of 2024 — verify requirements with your specific agency before testing.