Royal Navy Fitness Test: What Are the Physical Requirements?

Royal Navy Fitness Test: What Are the Physical Requirements?

In my twelve year career as a personal trainer, I’ve been asked for help by many clients who wanted to join the armed forces.

In fact my brother is a commanding officer in the Royal Navy who has now served for over ten years.

My thanks to all of you out there who are currently serving or considering to do so.

Today I am answering the question what are the physical requirements for the Royal Navy fitness test?

Here are the current requirements for the 2.4 kilometre treadmill Royal Navy fitness test:

Age	Time – Male	Time – Female
16-24	11.09	13.10
25-29	11.33	13.37
30-34	11.58	14.05
35-39	12.23	14.33
40-44	12.51	15.04
45-49	13.18	15.35
50-54	13.47	16.06
55-59	14.16	16.39

The Royal Navy uses a pre-joining fitness test (PJFT) for new recruits. The PJFT involves running 2.4 kilometres on a treadmill with the minimum standard dependent upon your age and gender.

If you’re trying to join the Diver Branch, you must finish the run in 10 minutes and 30 seconds regardless of your age.

Fitness holds great significance in the Royal Navy due to the dynamic nature of its operations, whether in combat zones or on peaceful missions.

Being physically fit is an important part of being ready for any situation that may arise.

The Royal Navy value individuals who possess unwavering determination and perseverance even in challenging circumstances.

They don’t expect superhuman strength or endurance right from the start; rather, they prioritise commitment and a strong work ethic.

To assist you in improving your fitness safely, the Royal Navy has designed a training plan. All you need is a well-fitting pair of exercise trainers and the drive to give your best effort.

Royal Navy Pre-Joining Fitness Test Requirements

Every individual joining the Royal Navy must successfully pass the Royal Navy pre joining fitness test (PJFT).

The PJFT is a test designed to evaluate your fitness level and involves running 2.4 kilometres on a treadmill.

The minimum standard varies based on your age and gender but if you’re applying to the Diver Branch, you must complete the run in 10 minutes and 30 seconds, regardless of your age.

Once Royal Navy recruits and officer cadets complete their initial fitness training, it becomes more specialised based on their specific roles. For instance, submariners learn how to exercise in confined spaces.

The current physical standard is determined by the VO2 max needed for firefighting duties. VO2 max measures the maximum oxygen utilisation during a workout or strenuous activity and serves as a fitness benchmark.

While some argue against the relevance of making sailors run 2.4 kilometers because they wouldn’t do so on a ship, it’s merely a method to gauge a person’s VO2 max, regardless of their responsibilities.

Whether you’re a chef, an engineer, a PT, or the captain of the ship, everyone needs to be capable of performing their duties. It involves donning breathing apparatus and being prepared to combat a fire. In the Navy, everyone is deployable, and even if not all are at sea, the potential exists.

Even if a sailor is stationed ashore for extended periods, the run or beep test remains valuable as it effectively serves as a health-based check-up.

What Will I Have to Do for the Royal Navy PJFT Fitness Test?

The PJFT takes place on a treadmill, and you’ll need to complete a 2.4km run within a time frame determined by your gender and age category.

Age	Time – Male	Time – Female
16-24	11.09	13.10
25-29	11.33	13.37
30-34	11.58	14.05
35-39	12.23	14.33
40-44	12.51	15.04
45-49	13.18	15.35
50-54	13.47	16.06
55-59	14.16	16.39

*Important: If you have undergone a gender transition and are uncertain about the standards you need to meet, please reach out to your local Careers Office for guidance.

Where and When Is the Royal Navy PJFT Fitness Test?

According to the Royal Navy website, you’ll need to schedule the PJFT after completing your Recruiting Test.

The assessment happens at Nuffield Health gyms, which are located throughout the country, making it convenient for you to find one nearby.

Tips for Maintaining a Healthy Diet

Focusing on proper nutrition is equally important as maintaining a good training regimen.

A well-balanced diet plays a significant role in ensuring your strength and overall health, enabling you to perform at your optimal level.

Dietary Guidelines

Here are some valuable tips to guide your dietary choices:

Consume an ample amount of fruits and vegetables, aiming for at least five portions per day.
Increase your water intake, aiming for at least 2500ml each day.
Incorporate protein sources throughout the day, such as meat, fish, eggs, lentils, or protein powder.
Exercise moderation when consuming alcohol.
Include oily fish in your diet at least once a week for its omega fatty acid beneficial properties.
Minimise sugar consumption by cutting back on fizzy drinks, cakes, and pastries.
Check food labels and select options with lower salt content to manage your sodium intake.
For weight loss, aim for a calorie deficit. For weight gain, aim for a calorie surplus.

By following these guidelines and making informed choices, you can maintain a nutritious diet that supports your overall well-being and performance.

Royal Navy Fitness Test: Summary

Fitness is an extremely important aspect of the Royal Navy, and they strive to ensure that all new recruits are physically prepared for their roles.

By adhering to the Royal Navy training plans and demonstrating dedication, you can achieve the necessary fitness levels to thrive in the Royal Navy.

Thanks for checking out Royal Navy fitness test: what are the physical requirements?

Keep pushing.

Speak soon.

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