Royal Navy Fitness Test and Swim Test: what to expect

If you are applying to the Royal Navy, two physical assessments sit alongside the aptitude testing and paperwork: the Royal Navy Fitness Test and the swim test. Neither is designed to catch you out, but both reward candidates who prepare properly. This guide explains what each assessment generally involves, where they fit in the joining journey, and how to get ready. The exact standards vary by age, sex and role and are updated over time, so always confirm the current requirements on the official careers site at royalnavy.mod.uk before you apply.

ForcesReady is an independent practice resource. We are not affiliated with, endorsed by, or connected to the RAF, the Royal Navy or the Ministry of Defence. Always confirm the current process and standards on the official recruitment websites before you apply.

Where fitness fits in the joining process

The Royal Navy uses a clear, multi-stage selection process. After you apply online and choose a branch, you sit the Defence Aptitude Assessment (DAA), attend a selection interview, and complete medical and fitness checks. The fitness and swim assessments therefore come after you have shown you meet the basic eligibility and aptitude requirements. Depending on timelines, the medical and fitness elements may be scheduled around the same time as your DAA or shortly afterwards, and fitness is also assessed again during the Candidate Preparation Course before you start Initial Naval Training. For the full picture, see our guide on how to join the Royal Navy.

The Pre-Joining Fitness Test

The main fitness assessment is the Pre-Joining Fitness Test (PJFT). In general terms it is a timed 2.4km run (roughly 1.5 miles), most commonly completed on a treadmill at a test centre or gym. The target time you need to beat depends on your age and sex, so two candidates can pass with different times.

Some specialist roles carry tougher requirements. For example, certain branches such as divers have a demanding fixed time to beat regardless of age. Because these standards vary by role and are reviewed periodically, treat any specific time you read online as a rough guide only and confirm the current figure for your chosen branch on the official Royal Navy website.

When the test is run on a treadmill, the machine is usually set to a specific incline so that it reflects the effort of running outdoors. It is worth doing some of your training on a treadmill beforehand so the format feels familiar on the day.

The swim test

Because you will live and work at sea, the Royal Navy assesses your swimming before you join. You do not need to be a competitive swimmer, but you must be genuinely comfortable in the water. A typical swim test involves a combination of the following elements:

• Entering the water — often by jumping or stepping in from the side or a board, sometimes at the deep end, and frequently while wearing an issued set of overalls.
• Staying afloat — treading water or keeping yourself afloat unaided for a set period.
• Swimming a distance — covering a set distance without stopping or touching the bottom or the sides.
• Climbing out unaided — pulling yourself out of the pool without assistance.

The precise distance, the time you must stay afloat and whether overalls are worn can vary and have changed over the years, so confirm the current format with your careers office or on the official site rather than relying on older accounts.

How to prepare

The single most effective thing you can do is start early and train consistently in the weeks before your test, rather than cramming a few hard sessions close to the date.

• Build up your running gradually. Increase your distance and pace steadily over several weeks. A mix of steady runs to build endurance and shorter faster efforts to build speed works well, and doing some sessions on a treadmill helps you get used to the test format.
• Practise swimming if you are rusty. Get back in the pool well before your test, rebuild your confidence and stamina in the water, and practise treading water and swimming continuously so neither feels unfamiliar.
• Train the whole body. General strength and conditioning will help you through the wider demands of naval training, not just the tests themselves.
• Look after the basics. Sleep, hydration and sensible nutrition all affect how you perform on test day.

If you follow any official preparation programme, aim to give yourself the full recommended lead-in time so you arrive at the test in your best possible shape.

The bottom line

The Royal Navy Fitness Test and swim test are pass-or-fail hurdles, but they are entirely achievable with steady, sensible preparation. Build up your running, get comfortable in the pool, and confirm the exact current standards for your age, sex and chosen branch on the official Royal Navy website before you apply. While you are preparing physically, keep your aptitude sharp too — work through our DAA practice tests so you are ready for every stage of selection.