Know Exactly Where You Stand Before Your Fitness Test.
FITRME Performance uses professional VALD testing equipment to measure the physical qualities that ADF, Police and Fire Services entry assessments demand. Get objective data, identify your gaps, and train with purpose.
Defence Fitness Testing at FITRME
Watch how we prepare candidates for their occupational fitness assessments using professional VALD testing equipment.
FITRME Performance - Occupational fitness assessment session
Fitness Test Preparation for Defence, Police and Emergency Services
Whether you are applying to join the ADF, Victoria Police or a fire service, our testing gives you the data you need to prepare with confidence.
Australian Defence Force
Navy · Army · Air Force
The ADF Pre-entry Fitness Assessment (PFA) is required before joining any branch of the Australian Defence Force. Candidates must demonstrate upper-body endurance, core strength and aerobic capacity to meet minimum entry standards.
Test Components
Push-ups
Timed set to minimum standard (varies by service and role)
Sit-ups
Timed set to minimum standard (varies by service and role)
Beep Test / Shuttle Run
Multi-stage fitness test measuring aerobic capacity
2.4km Run
Army BFA ongoing assessment for serving members
BMI Screening
Must fall within 18.5–32.9 range depending on role
Key Physical Qualities
How FITRME Helps You Prepare
Note: Standards vary by service (Navy, Army, Air Force), role, age and gender. Specialist roles such as Navy Diver and Special Forces have significantly higher requirements. Always confirm current standards with Defence Force Recruiting.
Victoria Police
Physical Competency Assessment
The Victoria Police fitness test assesses cardiovascular fitness, grip strength and agility. Candidates must meet minimum standards across all components to progress through the recruitment process.
Test Components
Beep Test
Minimum level 5.01 on the multi-stage shuttle run
Grip Strength
Minimum 30kg in each hand using a dynamometer
Illinois Agility Run
Complete the course in under 20 seconds
Key Physical Qualities
How FITRME Helps You Prepare
Note: Victoria Police uses the POLICE FIT app to help candidates prepare. FITRME testing provides objective data to complement your training and identify areas that need focused attention.
Fire Services
FRV · CFA · State Fire Services
Fire Rescue Victoria (FRV) and other Australian fire services use a Physical Aptitude Test (PAT) that simulates real firefighting tasks. Candidates must demonstrate muscular strength, endurance and cardiovascular fitness under sustained physical effort with minimal recovery between tasks.
Test Components
Beep Test / Shuttle Run
Multi-stage fitness test (typically level 9.6 or service-specific standard)
Ladder Raise
Raise and extend a fire service ladder under time pressure
Hose Drag
Drag charged fire hose over a set distance
Rescue Tool Hold
Hold heavy rescue equipment at a specified height for a set duration
Dummy Drag
Drag a weighted mannequin simulating a casualty rescue
Tunnel Crawl
Navigate a confined space simulating reduced visibility conditions
Key Physical Qualities
How FITRME Helps You Prepare
Note: PAT components and standards vary between FRV, CFA, and interstate services. The PAT tests musculoskeletal strength and endurance with minimal recovery between tasks — sustained work capacity is essential. Always confirm current requirements with your target fire service.
Not Sure Which Testing Package You Need?
Contact us and tell us which service you are preparing for. We will recommend the right testing session for your goals.
Get in TouchThe Physical Qualities That Matter for Your Assessment
Our testing covers the key areas that occupational fitness tests are designed to assess.
Power & Explosiveness
Jump height, rate of force development and reactive strength — critical for agility tests, shuttle runs and physical tasks.
Strength
Upper-body, lower-body and grip strength measured isometrically and dynamically. Directly relevant to push-ups, tool holds and rescue tasks.
Speed & Agility
Acceleration, top speed and change-of-direction ability measured with SmartSpeed timing gates.
Endurance Indicators
Aerobic capacity markers and fatigue resistance that predict beep test and sustained effort performance.
Movement Quality
Full-body movement screening to identify restrictions, asymmetries and injury risk factors that could limit performance or cause setbacks.
Progress Tracking
Retest to compare against your baseline. See exactly how much you have improved and whether you are on track for your assessment.
From Booking to Results in Four Simple Steps
We make it straightforward. Book, test, receive your report, and train with purpose.
Book Your Assessment
Tell us which service you are preparing for and when your fitness test is scheduled. We will recommend the right testing package for your needs.
Complete Your Testing
We test your strength, power, speed, endurance and movement quality using professional VALD equipment — the same technology used by elite sporting organisations.
Receive Your Report
Your report shows exactly where you stand against the physical demands of your target role. Clear results, specific findings and actionable training recommendations.
Train With Purpose
Use your report to guide your training. Focus on the areas that matter most. Retest in 8–12 weeks to measure your progress and confirm you are on track.
Download Your Preparation Guide
Structured checklists with training plans, test standards and tips to help you prepare effectively.
ADF Preparation Guide
12-week plan for Navy, Army & Air Force PFA
- Push-up & sit-up programs
- Beep test training plan
- Test day checklist
Police Preparation Guide
8-week plan for Victoria Police assessment
- Grip strength training
- Illinois agility drills
- Beep test strategy
Fire Services Guide
12-week plan for FRV, CFA & PAT
- Work capacity circuits
- Grip endurance program
- PAT simulation plan
These guides are free to download. For a personalised assessment and training recommendations specific to your body, book a FITRME testing session.
Frequently Asked Questions
Everything you need to know about preparing for your occupational fitness assessment with FITRME Performance.
We help candidates prepare for Australian Defence Force (ADF) Pre-entry Fitness Assessments, Victoria Police fitness tests, Fire Rescue Victoria Physical Aptitude Tests, CFA fitness requirements, and other emergency services entry assessments. Our testing identifies your current physical capacity and highlights exactly what you need to improve.
We use professional VALD equipment to objectively measure your strength, power, speed, endurance and movement quality - the same physical qualities tested in occupational fitness assessments. Your report shows where you currently sit against the demands of your target role, and provides specific training recommendations to close any gaps.
Absolutely. Many candidates come to us at the start of their preparation journey. Our testing gives you a clear baseline so you know exactly where you stand and what to work on. We can also provide strength and conditioning guidance to help you build a structured training plan.
We recommend starting at least 12-16 weeks before your assessment date. This gives you enough time to build the strength, power and endurance required. An initial FITRME testing session early in your preparation allows you to identify weaknesses and train specifically for the demands of your test.
Yes. Many candidates complete an initial test, train for 8-12 weeks, then retest to measure their improvement. Your second report compares results against your baseline, showing exactly how much you have improved and whether you are on track to meet the required standards.
A typical session takes 45-60 minutes. You will complete a series of tests using our VALD equipment including jump testing (ForceDecks), strength testing (ForceFrame and NordBord), speed and agility testing (SmartSpeed timing gates), and a full-body movement screen (HumanTrak). We test the specific physical qualities relevant to your target service.
No. Our testing is designed to assess your current level regardless of where you are starting from. Whether you are already training or just beginning your preparation, the assessment gives you objective data to guide your training. Many candidates book their first session as a baseline before starting a structured program.
You receive a detailed performance report within 3-5 business days. The report includes your results across all tests, comparison against the demands of your target service, identification of strengths and weaknesses, and specific training recommendations. If you have completed a retest, the report also shows your progress compared to your baseline.
Our testing packages are designed to be accessible for candidates preparing for entry assessments. Visit our Pricing page for current rates, or contact us directly to discuss which package suits your needs. We also offer retest packages at a reduced rate for returning candidates.
FITRME Performance is based in Melbourne's Western Suburbs, servicing Hoppers Crossing, Werribee, Point Cook, Tarneit and surrounding areas. We offer flexible scheduling including evenings and weekends. Contact us on 0414 549 221 or via the booking form on this page to arrange a time that works for you.
Still have questions? Call us on 0414 549 221 or use the booking form below.
Ready to Prepare? Schedule Your Testing Session.
Fill out the form below and we will be in touch within 24 hours to confirm your assessment date and discuss your preparation goals.
Call to Book Now
0414 549 221
Email Us
[email protected]
What Happens Next?
- 1.We confirm your booking within 24 hours
- 2.You receive preparation instructions via email
- 3.Attend your testing session (45–60 minutes)
- 4.Receive your detailed report within 3–5 days