Train for|4 training days a week by default
RAF fitness test training plan.
RAF entry and annual test: multistage fitness test, press-ups and sit-ups in one minute each. Standards shown are male 17 to 29; women and older groups have lower pass marks.
What the test is
The RAF fitness test is sat at entry and annually: the multistage fitness test, press-ups in one minute and sit-ups in one minute. The pass marks are set by age and sex; the figures below are the published male 17 to 29 standards at the time of writing, so other brackets have lower marks.
One-minute tests reward a fast, clean cadence rather than deep endurance. The plan trains the count and the pace, not just the maximum.
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 |
|---|---|
| 9.1level | Multistage fitness testLevel 9 shuttle 10 for men 17 to 29. |
| 20reps | Press-ups in 1 minMen 17 to 29. |
| 35reps | Sit-ups in 1 minMen 17 to 29. |
How the plan is built for it
- 1Bleep test rehearsals on a marked course alternate with short interval sessions so the shuttle rhythm and the aerobic ceiling improve together.
- 2Press-ups and sit-ups are trained as submaximal sets at test cadence several times a week, with a one-minute timed test every second week.
- 3Two easy runs a week build the base underneath the shuttle work.
- 4A short taper before the test so the bleep test is run fresh.
- 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 required for the RAF?
At the time of writing the published figure for men 17 to 29 is level 9 shuttle 10; women and older brackets have lower marks. Confirm the current standard with the RAF recruiting site.
How many press-ups in one minute for the RAF?
The published figure for men 17 to 29 at the time of writing is 20. Other brackets differ.
How long should I prepare?
Eight weeks is enough for most candidates who already run; the test is short and responds quickly to specific work.
Give it your RAF fitness test 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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