ADF Beep Test & PFA Fitness Standards: How to Train for the Shuttle Run, Push-Ups, Sit-Ups, Plank & the 2.4km

Overview: What the ADF Fitness Tests Include

If you’re aiming for the Australian Defence Force, you’ll face fitness screens like the Pre-Entry Fitness Assessment (PFA) and, later, ongoing assessments such as the BFA (Basic Fitness Assessment). The PFA focuses on three pillars:

• Beep test (shuttle run) — also called the multi-stage fitness test (MSFT) or yo-yo test

• Upper-body & core endurance — usually push-ups and sit-ups (or plank variants where applicable)

• Aerobic run time — depending on pathway, you’ll train for the 2.4km run (≈ 1.5 mile) and/or beep test levels

Note: Role and service (Army, Navy, Air Force/RAAF) may set different minimum standards. Check the next blog post for more details.

The Beep Test (MSFT/Shuttle Run): Levels, Pace & Technique

The beep test is a 20-metre shuttle run with progressively shorter intervals between beeps. Each level adds speed. To pass, you must reach at least your role’s minimum level; competitive roles often benefit from scoring higher.

Quick wins for beep-test improvement

• Turn technique: Plant on the line with a low centre of gravity, pivot quickly, and accelerate for 2–3 steps.

• Even pacing: Don’t sprint early levels; move smoothly and stay relaxed.

• Breathing rhythm: Time breaths with your foot strikes (e.g., 3–2 or 2–2 in/out).

• Progressive overload: Use interval repeats mirroring shuttle timings.

• Practice the exact format: Train on a 20 m lane with the official audio so the pace feels familiar.

Indicator session (weekly)

• 2–3 × (level 4 to level 7 pace), 3–4 shuttles per sub-level, 60–90s rest between sets.

Push-Ups, Sit-Ups & the Plank: High-Yield Strength-Endurance

The PFA emphasises muscular endurance rather than max strength. Your training should improve strict push-up reps, sit-up count or plank hold time, and core stability.

Push-up technique cues

• Straight line from head to heels, full lockout at the top.

• Chest to an agreed depth (or device standard) each rep.

• Grease-the-groove: frequent sets of sub-max reps (e.g., 5–8 perfect reps, multiple times a day).

Sit-ups / Plank

• For sit-ups: stabilise feet/hips, keep a steady cadence, and exhale on effort.

• For plank: brace ribs down, glutes tight, no hip sag; accumulate high-quality time (e.g., 3 × 60–90s).

Accessory work (2–3×/week)

• Core: dead bugs, hollow holds, side planks.

• Upper body: dumbbell bench/push-ups on rings, banded rows.

• Posterior chain: hip hinges to protect the back during sit-ups and running.

The 2.4km (1.5-Mile) Run: Pacing, Splits & Progression

Many candidates train the 2.4 km run alongside the shuttle run. Target a pace that’s just faster than your goal time.

Session ideas

• Tempo: 10–15 min at comfortably hard pace (talk in phrases).

• Intervals: 6 × 400 m at 2.4 km goal pace, 90 s rest.

• Progressive long run: 20–35 min easy, building aerobic base.

Tip: If you’re improving beep test levels but your run time stalls, add easy mileage and strides (4–6 × 80 m fast but relaxed) twice a week.

The 6-Week PFA Training Plan (Shuttle Run + Strength-Endurance + 2.4km)

Week 1–2 (Foundation)

• Mon: Shuttle technique + 6 × 20 m efforts at level 3–5 pace; Push-ups 6 × sub-max; Sit-ups 4 × 15–20; Plank 3 × 45–60 s

• Wed: 2.4 km intervals 6 × 400 m at goal pace; accessory core

• Fri: Beep test ladder (Lv 3 → 5 repeats); Push-ups EMOM 10 min (3–6 reps); Easy 20-30 min run (Sat)

Week 3–4 (Build)

• Mon: Beep intervals: 3 × (Lv 5–7 pace, 6–8 shuttles), 90 s rest; Push-ups 5 × AMRAP-2; Sit-ups 5 × 20; Plank 3 × 60–90 s

• Wed: Tempo 12–15 min + 4 strides; accessory upper body/core

• Fri: Beep test to near-max (record level); Easy 25–35 min run (Sat)

Week 5–6 (Peak & Taper)

• Mon: Beep test specificity: 2 × (Lv 6–8 pace, 6–8 shuttles); Push-ups ladders (e.g., 5-7-9-7-5)

• Wed: 2.4 km test simulation or 4 × 600 m at slightly faster than goal pace

• Fri: Full beep test; light recovery run next day; taper in final 3–4 days

AMRAP-2 = stop with ~2 reps in reserve.

Mobility, Injury-Proofing & Recovery

• Ankles/Achilles: calf raises, eccentric heel drops (3 × 12).

• Hips/glutes: clamshells, band walks for power off the line.

• Shins: gradual volume increases; avoid sudden jump in shuttle repeats.

• Sleep/nutrition: hydrate, prioritise protein, and keep a small carb snack pre-session.

PFA/BFA Benchmarks & Retesting

Minimums can vary by service and role; confirm current standards with your recruiter. If you fall short on the beep test or 2.4 km, a structured 2–4 week microcycle with intervals, technique practice, and easy mileage usually yields a 1–2 level or 30–60 s improvement.

Beep Test Tools & Resources

• Official audio for the multi-stage fitness test (20 m).

• Shuttle run court layout (cones at 0 m and 20 m).

• Training log: track level achieved, turn quality, and HR recovery.

Final Tips Before Your Assessment Day

• Rehearse the exact format (MSFT/yo-yo), not just random sprints.

• Warm up: 8–10 min easy jog, dynamic drills, 3–4 strides.

• Stick to your turn technique and breathing rhythm.

• For push-ups/sit-ups, aim for clean reps beyond minimum to give yourself a buffer.

• Arrive early, hydrate, and keep a steady mindset.

Optional CTA

Ready for structure? Purchase our 6 Week training schedule, and prepare for test day.