A good general overall level of fitness is required to undertake firefighter training and good fitness levels cannot be acquired overnight. You should only undertake this programme if you already have a basic general level of aerobic fitness.
You should only plan to take on the 12 week training programme recommended here if you can run 1.5 miles in approximately 12-14 minutes
You can easily determine your current level of aerobic fitness by performing your best effort 1.5mile (2413m) run. You should only plan to take on the recruit training programme if you can run 1.5 miles in approximately 12-14 minutes or reach levels 5 to 7 on the Multi-Stage Shuttle Run Test.
This translates into being able to carry out firefighting activities successfully and without undue fatigue. The key fitness components are:
Take a look at our Physical Fitness Guide
Fireground Fitness Test: Think you’re firefighter fit?
Ladder Lift Test
Fireground fitness test: Preparation
Ladder Carry Test: Kettlebell Carry
Your training should be gradual and progressive. This will produce an improvement in your fitness by placing greater demands on your body.
Any physical training programme has four key components that can be manipulated to produce the desired training effect. These are:
the type e.g. cycling, running, swimming
how hard you are exercising
how long you are exercising
how often you are exercising
