Physical Fitness Assessment

Firefighting is a physically demanding job.  In order to do the job, there are minimum physical fitness standards that must be met.  Below are the minimum required fitness standards for the hiring class.  Each exercise has its minimum, written standard, and demonstration video. 

There will be a fitness trial day on Saturday, June 15th, 2024. During this trial, candidates will be able to complete a portion of the side plank, pushup, and bike tests, assessing form that meets standards and allowing for candidates to familiarize themselves with the specific bike. Links to signup for both the trial fitness day as well as fitness testing will be sent out when candidates receive their written test results. 

All applicants must attend and pass the Physical Fitness Assessment to be eligible to move forward in the hiring process.


7 pushups at 80bpm

From a full plank position (only feet and hands touching the floor), participants will lower him/herself down to a 5” prop, and press all the way up. This must be done in a cadence of 80 beats per minute. Participants will stop when no longer able to perform pushups or no longer able to maintain cadence.

Pushup demo

Side Plank

60 seconds on each side

Participants will position their elbow directly under their shoulder and have their forearm flat on the ground. The participants’ feet will be stacked on top of each other. The hand of the upper arm will rest on the hip in a bent elbow position. Participant will raise his/her hips off the ground to become a straight line from shoulder to ankles. Participants will hold this position until he/she comes down or is told by a proctor proper form is no longer being held.

Side Plank demo

5000m Bike Test

estimated 8 METS VO2 Max (28mL/Kg/min) on the calculator below.


Your VO2 Max estimation will be calculated using the time it takes to complete 5000m as well as your height, weight, sex, and age.  This test will be completed on a Concept2 BikeERG, set to a drag factor of 115. Candidates will go through a standardized warmup during which they will have the ability to adjust the height and position of the bike seat and handle bars.

To see the bike and what adjustments can be made, please see here.

You can understand more about VO2 Max by watching this video.

A VO2 Max of 8 METs is an absolute value. In order to achieve this value with differences in age, sex, weight, and height, you’ll see the following:

  1. As weight increases, required time will get faster. VO2 Max is weight-dependent, so as mass increases, a person’s performance must improve to maintain VO2 Max.
  2. As age increases, required time will get faster. As age increases, physiological ability to maintain VO2 Max decreases, requiring someone to be in better shape comparatively.
  3. As height increases, required time will get slower. As height increases, other metrics of a bike should theoretically increase as well (pedal position, crank arm length, seat height); however, since the only metric that can be adjusted is seat height, height is a contributing factor.
  4. Females require a faster time than males. Females on average have lower cardiac stroke volume & hemoglobin concentration, resulting in lower VO2 Max at equal heart rate and effort levels, therefore requiring them to be in better shape comparatively.

This calculator is accurate based on department data, supported by current literature, and was created with the help of Dr. Jacob Mota from the Neuromuscular & Occupational Performance Laboratory at Texas Tech University.

Literature References: 

Reference #1                Reference #2                  Reference #3                   Reference #4