Spanish police and army fitness test calculator - Policía Nacional, Guardia Civil, Armed Forces and Mossos
Strength training
By Jesús Narváez Tamés ·
Work out your score in the Policía Nacional fitness tests (0–10 scale) or whether you pass the Guardia Civil tests, which test gains you most and an 8 to 12-week plan with sets and paces worked out.
Your fitness test score, on the official scale
The Policía Nacional (Escala Básica) has three tests: an agility course, pull-ups (men) or a bar hang (women) and a 1,000 m run. Each is scored from 0 to 10 using the table in the official call, a 0 in any of them eliminates you and you need an average of at least 5. The Guardia Civil has four pass/fail tests: an agility course, a 2,000 m run, push-ups and a 50 m swim, with minimum marks by sex and age.
Enter your marks to see the score for each test, your average, how far you are from the next point and which test is easiest to improve. Below you get an 8 to 12-week plan with the key session for each test: pull-up or push-up sets based on your max, 400 m reps at your target pace and timed runs through the course, with two mock tests along the way. Your marks are saved in this browser so you can come back every week.
An average of 5 is a pass; every extra point counts towards your final exam score.
In seconds, with tenths (e.g. 9.8).
Full reps, chin over the bar.
Your average is 4.67 and you need 5: you are 1 point short across all tests.
- Agility course: 0.3 s away from a 7.
- Pull-ups: 1 reps away from a 5.
- 1,000 m run: 1 s away from a 5.
Easiest place to gain: 1,000 m run.
Your 8-week plan
The key session for each test, week by week, to reach 10.1 s (agility course), 12 reps (pull-ups), 3:18 (1,000 m run). Train 3–4 days: spread the sessions out and leave at least a day between strength sessions.
- Agility course: you are already there, just maintain it.
- Pull-ups: about 3 weeks of training.
- 1,000 m run: about 4 weeks of training.
- Week 1Base
Agility course: 6 timed runs through the course, 2 min rest
Pull-ups: 4 × 5 pull-ups, 2 min rest
1,000 m run: 4 × 400 m in 1:19, 1:30 jog between reps
- Week 2Base
Agility course: 6 timed runs through the course, 2 min rest
Pull-ups: 4 × 5 pull-ups, 2 min rest
1,000 m run: 4 × 400 m in 1:19, 1:30 jog between reps
- Week 3Base
Agility course: 6 timed runs through the course, 2 min rest
Pull-ups: 4 × 6 pull-ups, 2 min rest
1,000 m run: 4 × 400 m in 1:19, 1:30 jog between reps
Mock test: do every test as on exam day and enter your new marks here.
- Week 4Build
Agility course: 8 timed runs through the course, 2 min rest
Pull-ups: 5 × 6 pull-ups, 2 min rest
1,000 m run: 6 × 400 m in 1:19, 1:30 jog between reps
- Week 5Build
Agility course: 8 timed runs through the course, 2 min rest
Pull-ups: 5 × 7 pull-ups, 2 min rest
1,000 m run: 6 × 400 m in 1:19, 1:30 jog between reps
Mock test: do every test as on exam day and enter your new marks here.
- Week 6Build
Agility course: 8 timed runs through the course, 2 min rest
Pull-ups: 5 × 7 pull-ups, 2 min rest
1,000 m run: 6 × 400 m in 1:19, 1:30 jog between reps
- Week 7Taper
Agility course: 5 timed runs through the course, 2 min rest
Pull-ups: 3 × 6 pull-ups, 2 min rest
1,000 m run: 4 × 400 m in 1:18, 1:30 jog between reps
- Week 8Taper
Agility course: 5 timed runs through the course, 2 min rest
Pull-ups: 3 × 6 pull-ups, 2 min rest
1,000 m run: 4 × 400 m in 1:18, 1:30 jog between reps
Test week: half the volume and nothing new. Rest for the 2 days before.
Also each week: 1 easy 30–40 min run and 2 general strength sessions (squat, row, core).
Standards from the latest published call (Policía Nacional: BOE-A-2025-16610; Guardia Civil: BOE-A-2024-12818; Armed Forces: Orden DEF/15/2026, BOE-A-2026-1379; Mossos d'Esquadra: call 46/26, DOGC). They change with every call: check the rules of yours.
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Frequently asked questions
How many pull-ups do you need for the Policía Nacional?
5 pull-ups score a 1, which no longer eliminates you; 10–11 score a 5 and 17 score a 10. Since the average of the three tests is what counts, weak pull-ups can be offset by a good course or run, as long as you do not score 0 in any test.
What time do you need in the 1,000 m?
Men need 3:48 or faster to avoid elimination, 3:24 for a 5 and 2:54 for a 10. Women need 4:45 to avoid elimination, 4:09 for a 5 and 3:24 for a 10.
Do women do pull-ups in the Policía Nacional test?
No: they do a bar hang, holding with the chin over the bar. 36 seconds scores a 1, 57 a 5 and 95 a 10.
What are the Guardia Civil minimums?
Under 35: course in 14 s (men) or 16 s (women), 2,000 m in 9:25 or 11:14, 16 or 11 push-ups and a 50 m swim in 70 or 81 s. From 35 and from 40 the marks get slightly easier. It is pass/fail: you must pass all four.
What marks do the Spanish Armed Forces and the Mossos d'Esquadra require?
For enlisted ranks in the Armed Forces (Orden DEF/15/2026) you need 9 push-ups for men and 5 for women, a 40 s plank, the agility-speed course in 15.4 s or 17.1 s and 2,000 m in 11:54 or 12:58. The Mossos d'Esquadra need at least 1 point in each test and an average of 5: a 5 means the course in 18.9 s, 31 bench press reps with 40 kg and stage 9 on the beep test (men), or 22.3 s, 20 reps with 25 kg and stage 6.5 (women).
How long do I need to prepare for the fitness tests?
Training 3–4 days a week, 8 to 12 weeks is usually enough to go from failing to passing with a margin. Running takes longest, improving by around 1% a week; pull-ups and push-ups improve faster, by about one rep a week.
Do the standards change every year?
They can change with every call. We use the latest published ones: the 2025 Policía Nacional call (BOE-A-2025-16610) and the 2024 Guardia Civil call (BOE-A-2024-12818). Always check the rules of your call before the test.