Train for|5 training days a week by default
AOSB fitness training plan.
AOSB Main Board physical assessment: multistage fitness test plus upper body and core endurance.
What the test is
The Army Officer Selection Board Main Board includes a physical assessment: the multistage fitness test (bleep test), press-ups and sit-ups in two minutes, plus an obstacle course and physical command tasks that are observed rather than scored as fitness tests.
The board publishes minimum bleep test levels by sex and does not publish a single press-up or sit-up pass mark. The targets below are conservative aims that leave most candidates well inside the expectation. Confirm the current minimums on the official recruiting pages.
The standards
Published figures at the time of writing. Confirm the current standard with the recruiting office before you set a target; you can edit every target on the goal screen.
| Target | Test |
|---|---|
| 10.2level | Multistage fitness testLevel 10 shuttle 2 is a comfortable Main Board target; the published minimum is lower. |
| 44reps | Press-ups in 2 minConservative target; AOSB does not publish a single pass mark. |
| 50reps | Sit-ups in 2 minConservative target; AOSB does not publish a single pass mark. |
How the plan is built for it
- 1Bleep test rehearsals every second week on a marked 20 m course, alternating with interval sessions that raise the aerobic ceiling the test measures.
- 2Press-ups and sit-ups as submaximal volume through the week, with a timed test every second week so the count is known, not guessed.
- 3Two short strength sessions for the obstacle course and the command tasks: carries, pulls, squats.
- 4A taper into board week, because a candidate who passes the fitness test but arrives flat gives a worse account in everything else.
- 5Every morning the plan reads your HRV, sleep and resting heart rate from your watch and proposes one change when you are not recovered: scale the loads, swap with an easier day, or rest. You accept it or keep the plan.
Questions
What bleep test level is needed for AOSB?
The minimum levels are published by the Army and differ for men and women. Train for a full level beyond the minimum so you pass with reserve.
How many press-ups and sit-ups for AOSB?
No single pass mark is published. Forty-four press-ups and fifty sit-ups in two minutes are conservative targets.
How long before the board should I start?
Ten weeks if you already run; longer if you need to build a base first.
Give it your AOSB date. The plan is written in about a minute.
Pick the goal, answer a short questionnaire, connect a watch if you have one. 7 days free, no card for the trial.
Read more
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- 17 Oct 20264 min readAOSB fitness: how to prepare for the Main Board physical assessmentThe Army Officer Selection Board physical assessment explained, the multistage fitness test, press-ups and sit-ups, and a plan that leaves you with capacity for the rest of the board.AOSB, British army, Officer selection, Bleep test