Royal Navy Fitness Test 2026: Bleep Test Replaces 2.4km Run

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 standards are updated over time — the fitness test changes on 1 October 2026 — 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 profession, you sit the Defence Aptitude Assessment (DAA) and a selection interview (normally by video on the Shine platform, using your own device). Then comes the Candidate Preparation Course (CPC): a four-day, pass-or-fail induction that includes your fitness test and medical eligibility checks. After that come security checks and, once everything is cleared, an offer to start initial training at HMS Raleigh. For the full picture, see our guide on how to join the Royal Navy.

The Pre-Joining Fitness Test

The Royal Navy is changing its Pre-Joining Fitness Test (PJFT) on 1 October 2026. If you attend a Candidate Preparation Course before that date, you run 2.4km around a running track, against a time set by your age and gender. From 1 October 2026 the 2.4km run is replaced by the Multi-Stage Fitness Test (the bleep test) to a minimum of level 6.6 over 20 metres, regardless of age or gender, plus an isometric mid-thigh pull and a seated 4kg medicine ball throw. Diving candidates need level 10.5 on the bleep test and must also complete 30 press-ups, 40 sit-ups and 4 pull-ups. The PJFT is done at the Candidate Preparation Course (CPC), in a gym hall. Check the official PJFT page for the current standards.

The bleep test gets faster each level, so train for it specifically: 20-metre shuttle runs, turning on the line in time with the beeps. If you can keep going beyond level 6.6 in training, you should be in good shape for the standard.

If you want to know exactly how far off you are, our Complete tier includes a bleep test calculator for both the level 6.6 general standard and the 10.5 diving standard. It tells you the gap in shuttles — which is a number you can train towards, unlike a fitness score.

The swim test

Because you will live and work at sea, you need to be safe in the water. When and how swimming is assessed has changed over the years, so ask your careers adviser. 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 works well — and include 20-metre shuttle runs so the bleep test format feels familiar.
• 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 current standards for your 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.