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.
Your course progress
0/ 48
Preparation follows RCT-2025-00107. Applications for this campaign closed on 15 December 2025. Check official updates for later campaigns.
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Measure your starting point
Published 2025/2026 standards AD8
Use the notice for your own vacancy. These tables show maximum-score boundaries, assuming valid technique. Lower swimming times are better. Beep values are a level and a shuttle, not decimal numbers.
Official reference
| Event | Male | Female |
|---|---|---|
| Push-ups · Repetitions in 90 sec | 41 | 16 |
| Plank · Seconds | 131 | 120 |
| 20 m beep test · Level.shuttle | 9.6 | 8.1 |
| 50 m swim · Seconds | 54.99 | 79.99 |
Physical aptitude: at least 6/15 overall and above zero in each of the three exercises. Swimming: above zero in each of the two exercises. Meeting score thresholds does not guarantee progression.
Swim once, without stopping: 25 m crawl followed by 25 m breaststroke. Start as allowed by the official invitation and demonstration. Goggles are allowed under the published notice.
Object retrieval starts in flotation: descend first, collect two objects from the pool bottom and bring both to the edge. Published depths are 1.4–2.5 m. Two attempts are allowed: 2.5 points on the first, 1.5 on the second, zero if unsuccessful. Learn this only with a qualified aquatic instructor.
Your recorded baseline
| Event | Practice points |
|---|---|
| Push-ups · Repetitions in 90 sec | Unassessed |
| Plank · Seconds | Unassessed |
| 20 m beep test · Level.shuttle | Unassessed |
| 50 m swim · Seconds | Unassessed |
| Two-object retrieval | Unassessed |
- Physical total:
- Unassessed
- Swimming total:
- Unassessed
Review these events first: Push-ups · Repetitions in 90 sec · Plank · Seconds · 20 m beep test · Level.shuttle · 50 m swim · Seconds · Two-object retrieval
These are self-recorded practice results. Unknown events stay unassessed. Technique, conditions, result dates and examiner judgement matter. No probability of selection is calculated.
Training settings and baseline resultsSources and demonstrations
- FGIV notice · RCT-2025-00108, Annex II
- AD8 notice · RCT-2025-00107, Annex II
- Frontex physical-test demonstration
- Frontex-linked 20 m beep-test demonstration
- Frontex 50 m swim demonstration
- Frontex object-retrieval demonstration
- ACSM · Resistance training guidance (2026)
- NHS · Beginner walk-run progression
- Swim England · Front crawl technique
- Swim England · Breaststroke technique
- Swim England · Breath-holding safety
- AIS · Performance nutrition education
- Tapering in endurance athletes · Research review
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.