Preparation route

EPSOHQ · Physical training

Frontex physical preparation

Build strength, running and swimming skills with a structured course and a dated training plan. Choose the published FGIV or AD8 profile above.

Start learning My physical plan
Illustration of adults training running, push-ups and surface swimming.
StrengthRunningSwimming

Your course progress

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Preparation follows RCT-2025-00107. Applications for this campaign closed on 15 December 2025. Check official updates for later campaigns.

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Your training rhythm

Plan training around your life

Select available days and record only assessed results. The planner uses conservative sessions, recovery weeks and a taper. A short deadline cannot guarantee enough time to reach the standards.

Your days. Your starting point.

Set your available days below to create a dated training programme with room for recovery.

Training settings and baseline results
Your programme
Available training days

Choose three to five days, including at least two nonconsecutive land days. Extra days may use easy walking and mobility so strength and running sessions retain recovery time.

Pool sessions

Choose up to two of your available days. Leave all unchecked if no pool is available. New swimmers need instructor-led lessons.

Current skills
Assessed practice results · Optional

Leave unknown results blank. Record valid technique, not estimates. Update these values after a fresh assessment. Do not attempt an underwater baseline without qualified dedicated supervision.

Before strenuous training, check that activity suits your current health. Seek clinical advice for health concerns. Stop for chest pain, faintness, unusual breathlessness or sharp pain; seek appropriate medical help. Exercise through normal breathing and stop when technique deteriorates.

Saving creates a physical schedule in your existing planner when signed in. Changed settings archive the previous physical plan and start a fresh workout log. Study plans remain separate. Email reminders start off.

Sources and demonstrations

Test rules come from the vacancy notice and official demonstrations. Training sessions are EPSOHQ adaptations of general guidance; the combined programme has not been validated as a Frontex coaching intervention. Use qualified coaching to assess individual technique and workload.