Physical Fitness Test
What the exam tests
The physical fitness test measures strength, endurance, speed, and agility for maritime operations. Events commonly include a 100 m sprint, 1,000 m run, sit-ups, push-ups, grip strength, and a swimming test; check the current official notice for exact events and cutoffs.
Core rules
- Train the test, not just general fitness. Use event-specific intervals: 400 m repeats for the 1,000 m, short sprints for the 100 m, and timed sets for sit-ups and push-ups.
- Pacing: start the 1,000 m slightly slower than goal pace, then negative-split. Going out too fast builds lactate and costs more time than it saves.
- Form: full range of motion on push-ups and sit-ups; partial reps are not counted. For the swim, practice breathing and turns under fatigue.
- Recovery: alternate hard and easy days; include mobility and core work to prevent shoulder and lower-back injury.
Worked example
A candidate needs 4:00 for 1,000 m. That is 96 seconds per 400 m. The plan: 94 seconds for the first 400, 96 for the second, and 50 seconds for the final 200. The reasoning is even pacing with a controlled start; an 85-second first lap would likely cause a 110-second second lap.
Traps
Do not taper too late or too early. Do not skip the swim until the last week. Do not sacrifice form for speed in rep tests.