Getting Fit
We are not joking when we say you need to be fit!! You need to be fit before you begin the recruit course. If not, it’s very likely that you will not graduate. If you don’t think you can measure up to the fitness standards detailed on this page, then it’s time to get active. Start by downloading our 5-week pre-enlistment fitness training programme.
//OPERATIONAL FITNESS TEST
We measure your level of fitness using an Operational Fitness Test (OFT). This consists of:
• A timed 5km march
• Push ups
5km March
The first part of the OFT is a timed 5 km march, carrying an evenly distributed weight of 20 Kg, which is representative of a helmet, flak jacket, Steyr, 120 rounds of ammunition, webbing, 1.5L water, and a first aid kit. This tests cardio respiratory fitness, and is an indicator of general locomotion, core (abdominal) stability, and the ability to carry operational equipment.
Time Standards for the 5 Kilometre Weighted March
|
MALES |
FEMALE |
| AGE GROUPS |
TIME (F1) |
TIME (F2) |
TIME (F1) |
TIME (F2) |
| 16-29 |
42:00 |
44:00 |
44:30 |
46:30 |
| 30-39 |
44:00 |
46:00 |
46:30 |
48:30 |
| 40-49 |
46:00 |
48:00 |
48:30 |
50:30 |
| 50 + |
48:00 |
50:00 |
50:30 |
52:30 |
(F1) is the highest level of pass. (F2) is the minimum standard required.
Push Ups
Push-ups provide a reliable indication of the upper body and abdominal muscular endurance. Training for push-ups also helps in maintaining bone mineral density and is therefore of additional benefit to older personnel.
Repitition Standards for Push Up Test
|
MALES |
FEMALE |
| AGE GROUPS |
REPETITIONS (F1) |
REPETITIONS (F2) |
REPETITIONS (F1) |
REPETITIONS (F2) |
| 16-29 |
40 |
30 |
22 |
16 |
| 30-39 |
33 |
23 |
18 |
13 |
| 40-49 |
28 |
18 |
16 |
11 |
| 50+ |
22 |
12 |
12 |
08 |
(F1) is the highest level of pass. (F2) is the minimum standard required.
// RNZAF FITNESS TRAINING PROGRAMME
You will be expected to achieve these test standards by the completion of your initial Air Force training. If you can achieve the targets below now, great! If not, follow our pre-enlistment fitness training programme.
// Pre-Enlistment Fitness Programme