The firefighter physical fitness test
(FPFT)
The Firefighter Physical Fitness Test (FPFT) was built by firefighters to test what actually matters:
force, endurance, and readiness under pressure.
It’s time to raise the standard.
The Fireground Doesn’t Care About Bench Press
Traditional tests like the CPAT and 1.5-mile run were a start — but they miss the mark.
We’ve seen:
- Recruits gas out in training
- Injuries from under-prepared candidates
- Zero insight into effort or grit
The fireground demands full-body strength, stamina, and tactical endurance — under stress, with gear, and without fail.
“The purpose of pre-employment testing is to assess general physical preparedness — not job-specific familiarity.”
What’s in the FPFT?
-
What it tests: Lower body strength & safe lifting mechanics
Why it matters: Predicts injury risk in gear-heavy, civilian-carrying situations
Standard: 195 lbs for 7–15 reps in 1 minute
-
What it tests: Upper body muscular endurance
Why it matters: Hose advancement, ladder raises, forcible entry
Standard: 30–75 in 2 minutes
-
What it tests: Anaerobic capacity & tactical agility
Why it matters: Simulates hose drag, gear carry, rescue urgency
Standard: 1:20–2:15
-
What it tests: Core/trunk stability
Why it matters: Fireground movements demand a strong foundation
Standard: 1:20–2:30
-
What it tests: Aerobic capacity
Why it matters: Simulates long-duration incidents
Standard: ≤13:00
Why the FPFT Works — For Firefighters and Departments
🔧 Validated – Built on proven performance data
🧠 Smart – Tests strength, recovery, stability, and stamina
🧰 Accessible – Uses standard gym gear (trap bar, sled, kettlebells)
💡 Trainable – Easy for candidates to prep ahead of test day
🛡️ Injury-Preventative – Filters out underprepared recruits before the academy
Train for the Test with the FPFT Program
This 6-week plan prepares you for every element of the FPFT — with workouts that scale to your level and mimic the test’s demands.
6-week daily programming
FPFT-focused conditioning
Fireground movement circuits
Core + grip endurance sessions
Printable trackers + video demos
Built for gyms, garages, or stations
what they’re saying…
-
![]()
Best thing ever...
Stephen Tyler
-
![]()
My department loves it.
Jesse Clark
-
![]()
I wish we used this at my deparment
Tennly
-
A: The FPFT tests force, recovery, stability, and aerobic power — not just familiarity with job tasks.
-
A: Yes — the plan uses minimal, scalable equipment. Garage-ready.
-
A: Yes. We include progression tracks for all levels — from rookies to seasoned vets.
Ready to Raise the Standard?
Train for the FPFT with the only program built by firefighters, for firefighters.
| Event | What It Tests | Why It Matters | Standard |
|---|---|---|---|
| Deadlift | Lower body strength, trunk stability | Predicts injury risk, mirrors gear lifting | 195 lbs for 7–15 reps |
| Push-Ups | Upper-body muscular endurance | Supports hose, ladder, and entry work | 30–75 in 2 minutes |
| Sprint-Drag-Carry | Anaerobic output, agility, stamina | Simulates high-stress fireground tasks | 1:20–2:15 |
| Plank Hold | Core strength and control | Supports gear carry, protects spine | 1:20–2:30 |
| 1.5-Mile Run | Aerobic capacity | Indicates recovery + incident duration fitness | ≤13:00 |