The multi-stage fitness test, otherwise known as the dreaded beep test, is often the biggest challenge for NSW Police recruit hopefuls. Ahead of Class 355's attestation this Friday, we spoke to Sam, who has completely transformed her level of fitness and mentality around running since starting her policing journey 👮‍♀️ To learn more about our physical capacity test standards or to start your journey with the NSW Police Force, search 'NSW Police Jobs', call 1800 222 122 or visit police.nsw.gov.a

Here’s a 60 second exercise to test your cardio. Set a timer for 60 seconds and stand in one place as you do repeated punches. Breathe only through your nose. If you do this every day for two weeks, your cardio strength will increase. Try it out! | Mike Chang

To join the MDP, all new recruits are required to pass a 15 metre Multi-Stage Fitness Test (Bleep Test) to level 7.6 - the requirement for an Authorised Firearms Officer. Here, Alyn explains what will happen and how you can prepare...#ForceWithADifference | Ministry of Defence Police