Preparing For Bleep Test?
Discussion
So on Tuesday I have a REALLY important fitness test at work, it's part of an assessment for a new role which I would really like. I have been training for sometime now, plenty of running and general CV improvement work along with 'dry runs' of bleep test.
Overall feeling pretty confident but wanted to see what people's advice was in terms of preparing for it the night before and on the actual morning - what to eat, what not to eat, should I eat at all - don't want a MASSIVE stitch!!
As I said it's a really important test for me and want to be in the best position/condition as I can be.
Si
Overall feeling pretty confident but wanted to see what people's advice was in terms of preparing for it the night before and on the actual morning - what to eat, what not to eat, should I eat at all - don't want a MASSIVE stitch!!
As I said it's a really important test for me and want to be in the best position/condition as I can be.
Si
All depends what level you are preparing for, we have various levels for various roles and to be honest if you are reasonably fit they should all be fairly easy apart from the top 1 which is fairly tough for most people. These are for the 15m test.
I suppose you might not even be looking for a role in the police? Is it the military where i think they use the 20m test.
Unit Recommended standard (level : shuttle)
Marine Police Unit 5:4
Chemical, Biological, Radiological and Nuclear 5:4
Method of Entry 5:4
Dog Handler 5:7
Mounted Branch 5:7
Police Cyclist 5:8
Police Support Unit 6:3
Air Support 6:4
Police Divers 6:8
Marine Police (Tactical Skills) 7:2
Authorised Firearms Officer (AFO) 7:6
Armed Response Vehicle 9:4
Dynamic Intervention AFO 10:5
I suppose you might not even be looking for a role in the police? Is it the military where i think they use the 20m test.
Unit Recommended standard (level : shuttle)
Marine Police Unit 5:4
Chemical, Biological, Radiological and Nuclear 5:4
Method of Entry 5:4
Dog Handler 5:7
Mounted Branch 5:7
Police Cyclist 5:8
Police Support Unit 6:3
Air Support 6:4
Police Divers 6:8
Marine Police (Tactical Skills) 7:2
Authorised Firearms Officer (AFO) 7:6
Armed Response Vehicle 9:4
Dynamic Intervention AFO 10:5
Thanks bud, yeah it’s Police fitness test over 15m to level 9.4.
13 years in and looking for an AFO course next year, have assessment on Tuesday - after Christmas and New Year - thanks!!!!
General fitness good, picking the pressure on myself which isn’t helping! Read conflicting things about consuming loads of water the day/night before to make sure fully hydrated and then on the morning it’s a question of what to eat - don’t want to not eat anything otherwise I will be starving until lunch but don’t want to eat something which is going to be detrimental during fitness test!!!!!!!
Just trying to be as prepped as possible!
Si
13 years in and looking for an AFO course next year, have assessment on Tuesday - after Christmas and New Year - thanks!!!!
General fitness good, picking the pressure on myself which isn’t helping! Read conflicting things about consuming loads of water the day/night before to make sure fully hydrated and then on the morning it’s a question of what to eat - don’t want to not eat anything otherwise I will be starving until lunch but don’t want to eat something which is going to be detrimental during fitness test!!!!!!!
Just trying to be as prepped as possible!
Si
Stay well hydrated. I wouldn't over think the nutrition side of it on the day but nor would I eat a massive meal 10 minutes before it! Maybe a banana or something to give you a bit of an energy boost.
Will they warm you up? I've done them where the first 3 levels are the warm up and where they have dropped the first 3 levels and done a separate warm up. The latter can catch people out if they are not used to doing a fairly intense dynamic warm up before the event.
Will they warm you up? I've done them where the first 3 levels are the warm up and where they have dropped the first 3 levels and done a separate warm up. The latter can catch people out if they are not used to doing a fairly intense dynamic warm up before the event.
Have you measured it out at home to practice it a few times? What level do you get to? If not, why not?!
15m bleep test is easy. If you've any sort of fitness you should be able to get to level 10. Just make sure you are fully hydrated, don't go mad though. Eat an hour or two beforehand for energy.
Alternatively, practice at 20m then the test at 15m will be a doddle!
15m bleep test is easy. If you've any sort of fitness you should be able to get to level 10. Just make sure you are fully hydrated, don't go mad though. Eat an hour or two beforehand for energy.
Alternatively, practice at 20m then the test at 15m will be a doddle!
What time is the test?
Nice carb heavy meal the night before but no later than 1900 in my opinion. Good early night in bed, wake up no later than 0900. A litre of water should be plenty if the test is before 11am, and a banana/apple suits me. Maybe a few jelly babies if the test is after 1000.
That's what I do for any fitness test I give a flying-F about.
Nice carb heavy meal the night before but no later than 1900 in my opinion. Good early night in bed, wake up no later than 0900. A litre of water should be plenty if the test is before 11am, and a banana/apple suits me. Maybe a few jelly babies if the test is after 1000.
That's what I do for any fitness test I give a flying-F about.
Thanks guys that what I was after, I have been running it at work and achieving level 10 on the basis that 9.4 is comfortable.
It will be around 9.30 on Tues morning I think, got to be there for 9.00 sign in then it’s first assessment of the day to bin off those that haven’t bothered/aren’t really interested.
Might go for an early doors dish of porridge and take a banana with me.
Was the suggestion of a litre of water the night before or the morning of?
Thanks guys
Si
It will be around 9.30 on Tues morning I think, got to be there for 9.00 sign in then it’s first assessment of the day to bin off those that haven’t bothered/aren’t really interested.
Might go for an early doors dish of porridge and take a banana with me.
Was the suggestion of a litre of water the night before or the morning of?
Thanks guys
Si
I don't usually eat porridge, but when I do it's in the scoff house and 50% syrup.
A litre in the morning should be more than enough to be peeing nice and clear (which is what you're aiming for really), I'd carry a bottle to sip from before the test. Evening before just drink water with your meal.
A litre in the morning should be more than enough to be peeing nice and clear (which is what you're aiming for really), I'd carry a bottle to sip from before the test. Evening before just drink water with your meal.
SiT said:
Thanks guys that what I was after, I have been running it at work and achieving level 10 on the basis that 9.4 is comfortable.
It will be around 9.30 on Tues morning I think, got to be there for 9.00 sign in then it’s first assessment of the day to bin off those that haven’t bothered/aren’t really interested.
Might go for an early doors dish of porridge and take a banana with me.
Was the suggestion of a litre of water the night before or the morning of?
Thanks guys
Si
A quick one that you probably know, if you don't usually eat porridge don't surprise your body with it the morning of your bleep test (or do anythign unusual in terms of diet). Sods law is that it'll disagree with you and you'll get the rumbly belly just as the test starts.It will be around 9.30 on Tues morning I think, got to be there for 9.00 sign in then it’s first assessment of the day to bin off those that haven’t bothered/aren’t really interested.
Might go for an early doors dish of porridge and take a banana with me.
Was the suggestion of a litre of water the night before or the morning of?
Thanks guys
Si
Aside from that, I haven't done a bleep test in years, but I would suggest a few sprint interval sessions put into your normal running training.
Yeah porridge is a regular breakfast fuel for me as I am often up early for shifts and it keeps me going for quite a while.
Noted on the water front, should be doable as will be up at 7.
Thanks for the advice, I have thrown some interval training into running regime and as I said few test runs against the dreaded bleep.
Interestingly running it on my own I found much harder than a session we did at work after an early shift and there were 5 or so of us doing it - not sure why but hoping that works in my favour on Tuesday as 10 of us running it.
Si
Noted on the water front, should be doable as will be up at 7.
Thanks for the advice, I have thrown some interval training into running regime and as I said few test runs against the dreaded bleep.
Interestingly running it on my own I found much harder than a session we did at work after an early shift and there were 5 or so of us doing it - not sure why but hoping that works in my favour on Tuesday as 10 of us running it.
Si
SiT said:
Interestingly running it on my own I found much harder than a session we did at work after an early shift and there were 5 or so of us doing it - not sure why but hoping that works in my favour on Tuesday as 10 of us running it.
Si
The truly best athletes are able to train alone as they are constantly pushing themselves to new limits, the rest of us are motivated by just beating the people around us! Si
SiT said:
Interestingly running it on my own I found much harder than a session we did at work after an early shift and there were 5 or so of us doing it - not sure why but hoping that works in my favour on Tuesday as 10 of us running it.
Si
Anyways easier with others. If you're getting tired with a few shuttles left to go then you know you just have to follow /keep up with guy next to you. Si
Pace yourself in the early ones, too. IME a lot of people push too hard in the first levels to show they're the fittest and then are hanging by the time it actually matters.
So long as you are generally fit, you'll be fine. You know you have to pass, keep that in mind and ignore your body telling you it's tired - it's only pain!
So long as you are generally fit, you'll be fine. You know you have to pass, keep that in mind and ignore your body telling you it's tired - it's only pain!
Good luck!
However I really don't think the beep test is long enough for your pre test nutrition to make a difference. As long as you don't eat something thats going to upset your stomach or eat too much you will be fine.
At least you have done the work and practiced it! The amount of people i have seen fail it through lack of preparation is staggering. You know what you have to do so make sure that before you turn up you can do it comfortably. it looks like you have done this so i wouldn't worry.
However I really don't think the beep test is long enough for your pre test nutrition to make a difference. As long as you don't eat something thats going to upset your stomach or eat too much you will be fine.
At least you have done the work and practiced it! The amount of people i have seen fail it through lack of preparation is staggering. You know what you have to do so make sure that before you turn up you can do it comfortably. it looks like you have done this so i wouldn't worry.
I used to do well at the bleep test (rugby player) and found our training of interval sprints, hill sprints etc carried over quite well to the test. Actually the test was much easier as it was a straight line rather than going around cones 
Is there an app you can download to give you the intervals and set out a couple of cones at the local sports pitch or a car park? Mainly to get yourself used to the required pace.
As for the test itself, don’t rush at the start and pace yourself. I’ve known some pretty fit people push too hard early on and run out of puff at something like level 8 as they were trying to show off
I wouldn’t feel too intimidated by level 10, most fairly fit people should achieve that quite easily. I was playing centre/flanker and still managed to get to 11/12 without issue
Good luck and hope it goes well
Is there an app you can download to give you the intervals and set out a couple of cones at the local sports pitch or a car park? Mainly to get yourself used to the required pace.
As for the test itself, don’t rush at the start and pace yourself. I’ve known some pretty fit people push too hard early on and run out of puff at something like level 8 as they were trying to show off
I wouldn’t feel too intimidated by level 10, most fairly fit people should achieve that quite easily. I was playing centre/flanker and still managed to get to 11/12 without issue
Good luck and hope it goes well
Thanks all, I am feeling a bit more confident now - it was a bit peaks and troughs for a few days not helped by a decision to run it after rain outdoors which showed me slow up considerably due to slippy tarmac. Knocked my confidence a bit bit like has been said, my around fitness is good and been road runing since May time taking in a good 4/6 miles every few days.
I know a lot of people go to pieces with bleep test, certainly some that I work with are very fit people but the ‘bleep’ just seems them go to bits!!!!
Will pop back in next week and let you know how it went!
Si
I know a lot of people go to pieces with bleep test, certainly some that I work with are very fit people but the ‘bleep’ just seems them go to bits!!!!
Will pop back in next week and let you know how it went!
Si
The way I do it is to stay well hydrated. For AFO selection it's likely to be a very comprehensive warm up followed by the full test (no dropping the first 3 levels to make up for the warm up). Stay in time with the beeps, try and arrive at the line on the beep instead of trying to prove you're the fittest by sprinting off. And then when I hear the start of level 8 I count down the shuttles from 14 in my head. It's amazing how quick it goes over when you do that last point. In any event, it's only 8 or so minutes of actual running. I also always push off on my weak leg until I get to level 6 at which point I switch to my strong leg.
Hope all of this helps.
Finally, if you're successful on the selection don't stop pushing yourself. 9:4 is a College of Policing minimum. The initial firearms course is much more demanding and requires a very high level of fitness. Best of luck and fingers crossed.
Hope all of this helps.
Finally, if you're successful on the selection don't stop pushing yourself. 9:4 is a College of Policing minimum. The initial firearms course is much more demanding and requires a very high level of fitness. Best of luck and fingers crossed.
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