Firefighter Fitness
Preparation
Course
As part of the firefighter recruitment process, you will be required to complete physical tests designed to evaluate your fitness level, strength, manual dexterity, and confidence in simulated scenarios. These assessments are based on operational tasks and are commonly referred to as the National Firefighter Physical Tests. However, in different regions, they may have other names, such as Entry Tests, PSTs, or Physicals.
It's important to note that various fire services across the UK may implement different testing protocols. Therefore, it's essential to familiarise yourself with the specific tests you will be undertaking before the recruitment process begins. This will give you ample time to prepare effectively.
Common UKFRS Fitness Tests
You don’t need to be an Olympian to succeed in the UK Firefighter Fitness Tests, but preparation is crucial. We are increasingly seeing candidates fail their selection due to inadequate preparation and last-minute training, resulting to a 12 month wait until they can apply again. Your body does not adapt overnight. Achieving the required fitness level demands consistent, targeted training and proper recovery. Multiple factors like nutrition, schedule, and training age influences this too.
Pass Your Practical Tests
Eliminate the guesswork and enrol in the Firefighter Fitness Preparation Course (FFPC) to unlock your fitness potential and launch your career as a firefighter in the UK. With a 100% success rate for every fitness test we’ve programmed for, our individualised, data-driven, and research-backed programme is specifically tailored to you and the tests required by the fire services you’re applying to. From in-depth fitness testing to bespoke training that progressively develops the key components of fitness required, we align our programme with your schedule and recovery needs as well as providing ongoing support, education, and access to a community of like-minded aspiring firefighters, ensuring you stay motivated, accountable, and on track to achieve success.
Why Choose START UP?
Proven Programming: Why we get results and have a 100% Record
INDIVIDUALISED
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Achieving your goals requires a personalised approach—one size fits all programmes are outdated and ineffective. From the moment you apply, everything is uniquely tailored to you. Your exercise preferences, available equipment, training age, and time availability are just some of many important pieces of information we use to design a programme perfect for you. As you progress, your programme evolves, adapting to your growth for continuous progress and adaption.
DATA DRIVEN
Our approach is powered by data—whether it's the latest research or insights from comprehensive fitness testing conducted at the start and throughout your programme.
This meticulous attention to detail ensures your training is not just accurate but specifically tailored to your goals. Every rep counts, giving you the confidence that you’re making real progress with each session.
TEST SPECIFIC
The tests are your competition, and that’s exactly what we focus on. We have conducted research, developing comprehensive needs analyses for all fitness tests, utilising the latest findings to identify the unique components of fitness required. When we know the specific tests you need to pass, we will leverage our knowledge, experience, and research to create a tailored programme that elevates your fitness and confidence to go and pass your assessments.
WEEKLY BRIEFS
Each week, your coach will provide a brief in form of a voice note outlining your activities and their purpose, helping you understand what to do and why. This will also include a debrief of the previous week, allowing for reflection on your progress.
TEST WEEK
Your first week of the programme will be known as Test Week, a week of remote fitness and performance testing specific to your training age and required tests. This allows us to prescribe your training and make informed decisions driven by data on exercise selection.
FORM VIDEOS
Each session will include videos that you can watch, demonstrating the correct form and technique for every exercise you do, providing you with the confidence and knowledge to perform your workouts safely and effectively.
How Much Does it Cost?
The Essential Question!
We view our coaching as a vital investment in your health, fitness, and career. Understanding its importance, we strive to keep our programming affordable, providing you with access to trusted and effective training. Our clients often express their appreciation for the outstanding value we offer, surprised that our prices are low!
So whether you're currently serving or aspiring to become a firefighter, our programmes are just £50 per month—less than the cost of many personal trainers for a single session!
What you get
We understand that you might feel uncertain about coaching, and that’s completely normal. To help you gain a clearer understanding of the value you receive, we’ve curated some key reasons why our programming will help you achieve your goals.
Fitness Plan
- Bespoke Fitness Programme that is prescribed/updated on a weekly basis.
- Form and Technique Videos for every exercise instructed.
- Fitness Testing and Testing Reports.
- Nutritional Guidance
1-1 Coaching
- Weekly Briefs/Debriefs.
- Feedback and Reflection on sessions.
- 1-1 Direct messaging with your Coach.
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Proven Programming
- 100% Pass Rates for every test we've programmed for.
- Data and Research Backed Programming.
- Role, Goal and Fitness Test Specific training.
Not sure and still have questions? You can get in touch with us here.
Firefighter
V02 Max
Requirement
VO2 max is a key indicator of an individual's aerobic capacity and reflects their ability to utilise oxygen during intense physical activity.
Firefighters to be "operationally fit" must meet a VO2 max standard of 42.3 ml/kg/min while incident commanders, including Station Commanders and higher ranks, require a VO2 max standard slightly lower, set at 36.8 ml/kg/min, however this may be managed differently at a local level.
At START UP, we employ scientifically validated field testing to accurately assess your VO2 max. This data not only helps you gain insight into your current fitness levels and limitations but also allows us to prescribe heart rate-accurate training aimed at enhancing your VO2 max.
Delivered Through the Fitr Client App
Everything we do is prescribed through the Fitr Client App which is free to download on both Android and IOS. It is the heart of our programming. After accepting an invite to your programme from us, you'll be able to make an account and access your schedule.
Click the arrows to see all of the perks associated with the Fitr Client App.
Got a Question?
Get in Touch
