Handgrip
30 kg each hand
Best of 2 on a dynamometer. The academy asks for 35 kg, so train past it.
Police applicant fitness
Train for the test.
Earn the badge.
A 12-week programme built by someone who has trained for police recruitment for over a year. Every standard tracked, every set logged, and Hayden, your AI recruit coach, in your corner every single day.
Works on iPhone, Android and the web. Syncs to Apple Watch, Wear OS and Garmin.
“Every rep you press into that bar is you pressing into the life you want.”
Hayden, your recruit coachThe six standards. Pass every one.
The physical test most applicants face. Log every attempt and watch your readiness climb.
Prone bridge
90 s
Head, hips and heels in one line. Break at the hips and the clock stops.
Vertical jump
30 cm
Standing reach to jump height. Built with squats and jump squats.
Push-ups
25 reps
Strict form, on toes or knees, one attempt.
Illinois agility
≤ 20 s
From a prone start, weave the cone course. Best of 2.
Beep test
Level 7.1
We train you to 7.2 and beyond, so the pass feels comfortable.
Standards differ between states and change over time. Always check your service's current requirements.
12 weeks. 3 phases. One goal.
Beginner or intermediate, the plan builds itself into your app as real workouts with automatic progression.
- Weeks 1-4: Foundation. Learn every lift, build your running base, test where you stand.
- Weeks 5-8: Strength. Heavier sets, harder intervals, 50 m repeats and time ladders.
- Weeks 9-12: Peak. Heavy and explosive, 20 m shuttle sprints and beep-specific work. Peak for test day.
Mon Chest, shoulders & abs
Tue VO2 max intervals
Wed Squats & push power
Thu Easy run, zone 2
Fri Arms, back & abs
Sat Hard steady run or beep focus
Sun Recovery walk, sauna, boots
The rep range rule
Simple, honest progression. You always know what to lift next.
3below rangeMove down
4-5in rangeStay
6+top of range+2.5 kg
Pick a range (4-6, 6-8, 10-12 or 12-15). Hit the top and the weight goes up next set. Fall short and it comes down. Where you finish this week is where you start next week, and the app remembers for you.
Meet Hayden, your AI recruit coach
A daily briefing read aloud, and a coach you can ask anything.
Knows your numbers
Your level, your week, your latest test results. Ask “what should I work on?” and Hayden names your biggest gap in real numbers.
Talks like a trainer
Motivating, never fluffy. Practical answers first, then the push you need to go again.
In your ear
Tap “Hear it” and your briefing is read aloud before you train. Works offline.
Eat for the badge
Your daily calories, protein, carbs, fat and water, worked out from your weight and goal.
- High protein: lose fat and build muscle at the same time. Our recommended plan.
- Intermittent fasting 16:8: how to start, when to eat around training, and who should not fast.
- Carb cycling: fuel the hard days, cut on the easy ones.
- Balanced deficit: the simplest start for beginners.
- Recovery: sauna, compression boots, sleep, done properly.