5 Tips to Improve Your Shuttle Run Time for Firefighter Selection

Outdoor shot of active dark skinned man joggs at morning, has regular trainings, dressed in tracksuit and comfortable sneakers, concentrated into distance, sees finish far away. Rock in background

Firefighter training is demanding. One minute you’re practicing your hose lays, and the next, you’re on the ground breathing heavily, trying to recuperate after a shuttle run. The shuttle run, also known as the beep test, assesses your aerobic capacity, which is crucial for firefighting. This test mimics the short bursts of activity firefighters experience on the job. Naturally, the more you can improve your time on the shuttle run, the better your overall fitness will be. This guide will examine five tips to enhance your shuttle run time, helping you pass the firefighter selection process.

Fire Recruitment Australia’s solution, ‘how to become a firefighter,’ is a valuable resource to help you achieve your goals, such as improving your shuttle run time. You’ll find plenty of information on the tests you need to complete, as well as guidance on how to prepare for them.

What Is the Shuttle Run?

The shuttle run, also known as the beep test or 20-metre multi-stage fitness test, is a sophisticated yet straightforward measure of fitness. Participants run continuously between two markers set 20 metres apart. The pace is dictated by pre-recorded beeps, which gradually increase in speed at each stage. Each level consists of several 20-metre laps—the number of laps per level increases as the test progresses.

The test continues until the participant is unable to reach the marker before the beep on two consecutive occasions. This is not just a fitness challenge; it simulates the high-pressure, sustained exertion needed in real firefighting tasks, such as dragging hoses, climbing stairs with gear, or rescuing casualties in confined spaces.

Why Firefighter Recruiters Use the Shuttle Run

The shuttle run is more than just a running drill. It’s used by fire services across Australia because:

It’s standardised and objective, meaning all applicants are judged fairly based on performance.
It’s time-efficient, ideal for assessing large numbers of candidates during recruitment campaigns.
It tests real-world firefighting stamina, not just gym fitness, but movement under increasing fatigue and pressure.
It correlates strongly with VO2 max, the maximum amount of oxygen your body can utilize, a key predictor of physical readiness for tasks such as forced entry, breathing apparatus work, or ladder rescue.

Minimum Requirements by State

Although requirements may vary slightly between services and campaigns, here are typical benchmarks:

Fire and Rescue NSW (FRNSW)

Level 9.6 on the 20m beep test

Queensland Fire and Emergency Services (QFES)

Level 9.6 minimum

Metropolitan Fire Brigade (VIC)

Level 9.6 recommended

South Australia Metropolitan Fire Service (SAMFS)

Previously Level 9.6, but check the latest recruitment guide

It’s worth noting that female and male applicants are assessed equally, and the required beep test level is usually the same, regardless of gender.

What Shuttle Run Performance Tells Recruiters

When you succeed in the shuttle run, recruiters see that you:

Have strong aerobic conditioning for long-duration incidents
Can handle stressful and noisy environments without losing composure
Are capable of sustaining effort across multiple firefighting tasks
Possess the mental resilience to push through fatigue, just like on the fireground

It also signals your commitment. Showing up test-ready is a sign you’ve done the hard work beforehand, a trait that fire services deeply respect.

Top 5 Tips to Improve Your Shuttle Run Time for Firefighter Selection

1. Get Professional Support from Fire Recruitment Australia to Boost Your Shuttle Run Score

Before we talk drills or running shoes, the most crucial step is making sure you’re training the right way for the actual test conditions, and that’s where Fire Recruitment Australia comes in. Fire Recruitment Australia offers firefighter-specific coaching and PAT (Physical Aptitude Test) preparation programs designed by real firefighters who’ve gone through the process themselves. Brent and his team know what each fire service looks for and tailor training to suit. Here’s why their guidance is invaluable: You’ll learn how to train smarter, not just harder.

You’ll discover techniques that save energy, especially during shuttle run turns. You’ll follow a progressive plan that combines aerobic training with task-specific strength. The coaching includes mental strategies for dealing with pressure and fatigue. Whether you’re applying to Fire and Rescue NSW, FRV, QFES, SAMFS, or any other agency, Fire Recruitment Australia provides insider insights to help you get the edge.

Master Your Turn Technique Early

Shuttle run time isn’t just about how fast you run; it’s about how efficiently you stop, turn, and push off again, every 20 metres. Here’s how to improve your turn technique: Stay low as you approach the marker, and don’t waste time by standing upright. Plant your foot just before the line, not on or over it, and you’ll pivot faster. Use a split-step approach (lead foot to decelerate, rear foot to drive off). Focus on minimising the steps taken to turn it so that it feels like one fluid motion.

Pro Tip

Incorporate “suicide runs” or “T-agility drills” into your workout twice a week to isolate and improve your turns.

Train with Progressive Intervals, Not Just Long Runs

A common mistake among firefighter applicants is relying too heavily on long, steady jogs. These help your endurance, but not your ability to respond to escalating pace, which is precisely what the beep test demands. Instead, use interval training that mimics the progressive intensity of the test:

Example session

5-minute warm-up jog four rounds of: 20-second sprint + 40-second jog 30-second sprint + 30-second jog 40-second sprint + 20-second jog 5-minute cooldown. These conditions allow your heart, lungs, and legs to recover quickly between efforts, just like you’ll need to during the test.

Improve Your Lactate Threshold

The later stages of the shuttle run (Levels 8–10+) feel painful because your body shifts into anaerobic mode, building up lactic acid in your legs and lungs. If you can train your body to tolerate this “burn” longer, you’ll be able to keep running while others drop off. Here’s how:

Include tempo runs once a week at 80–85% of your max pace.
Add hill sprints or stair climbs to build muscular endurance.
Train your mental resilience by pushing slightly past your comfort zone (safely) in weekly fitness sessions.
This approach prepares you for the most challenging phases of the beep test and fatigue during real fireground work, like hose drags or casualty lifts.

Simulate the Real Testing Environment

One of the biggest reasons applicants underperform on test day isn’t a lack of fitness; it’s unfamiliarity. The beep test is as much a mental as it is a physical challenge. Here’s how to mentally and physically prepare:

Download a beep test app (e.g., Beep Test Trainer) and run it weekly in full uniform or similar gear practice on a flat, marked 20m surface to get your pacing right.
Train at the same time of day the test will be held, and your body will adjust its energy rhythms. Use the same shoes and hydration strategy you’ll use on the day.
Even one dry run in test conditions can drastically reduce nerves and improve your score.

The Competitive Nature of Firefighter Selection

Turn your firefighting dream into reality with Fire Recruitment Australia, your comprehensive guide to navigating Australia’s highly competitive firefighter selection process. With 20 applicants competing for each position, our proven system has helped over 300 aspiring firefighters overcome the 5% success rate and achieve placement rates exceeding 91%.

Led by Brent, an active firefighter with extensive recruitment expertise since 2007, our specialised training programs target the four critical areas where most candidates fail: aptitude testing, psychological assessments, physical ability tests, and interview preparation. Our signature 30-day program has been shown to raise aptitude test scores by 57%, eliminating the dream-killing hurdle that prevents most applicants from advancing to the next level.

Whether you’re preparing for your first application or have experienced disappointment in previous attempts, join thousands of successful firefighters who have transformed their careers through our membership programs, personalised coaching, and comprehensive resources explicitly tailored for Australian fire services. Book your free strategy session today and take the first step towards learning how to become a firefighter!

5 Common Mistakes to Avoid in Shuttle Run Testing for Firefighter Selection

1. Training With the Wrong Type of Running

If you think that jogging long distances is going to help you pass the beep test, think again. The beep test is a progressive, high-intensity interval test. It’s all about your ability to accelerate, decelerate, turn sharply, and repeat under fatigue. Long, slow runs don’t build the explosive fitness or recovery needed for this. Instead, incorporate interval training and short sprint repeats into your program. Adding agility-focused drills, such as cone sprints and suicide runs, will also help. Finally, practicing actual beep tests will help familiarize your body with the pacing and transitions required. Use programs from Fire Recruitment Australia to follow proven firefighter-specific fitness plans.

2. Ignoring Turn Technique

Taking wide, clumsy turns that waste time and energy will hurt your beep test score. Every 20-metre shuttle requires you to stop and change direction. Throughout the test, poor turns add up to seconds lost and legs burned. To improve your turn technique, learn to plant your foot just before the line and pivot sharply. Stay low and balanced during turns to maintain control. Training with agility ladders, cones, and side-to-side drills will also improve your turning efficiency. Firefighter applicants who refine their turning mechanics often gain 1–2 extra levels without additional fitness, simply by improving their mechanics.

3. Not Simulating Test Conditions Early Enough

Doing generic workouts, then panicking when it’s time for the real beep test won’t cut it. The beep test has a unique rhythm. Without practicing under test conditions, on the same surface, with the exact timing and pressure, you won’t know how your body reacts at levels 7, 8, or 9. Avoid this mistake by doing weekly mock tests using a real beep test app.

Practicing in your testing gear (e.g., joggers, tracksuit, light backpack if required) will also be beneficial. Additionally, timing your practice to match the time of day you’ll be tested can be helpful. Fire Recruitment Australia’s PAT simulation workshops provide you with realistic preparation ideal for building confidence and adapting your pacing.

4. Neglecting Mental Preparation

Most applicants drop out due to mental fatigue, not physical failure. Your brain tells you to stop long before your body needs to. To combat this, visualize your performance from Level 1 to 10 before each session. Use positive mantras during the test (“one more level”, “strong through the turn”). Finally, practice breath control even when fatigued, inhaling through the nose and exhaling through the mouth to stay calm. Firefighter training is as psychological as it is physical, and the shuttle run is your first chance to show grit.

5. Starting Too Fast or Too Slow

Rushing through the early levels or starting too casually and being caught off guard when the pace increases is a common mistake. Pacing is key. If you sprint early, you’ll burn out. If you’re too relaxed, you may miss the beeps as the speed climbs. Treat the first 3–4 levels as a rhythm builder, rather than a warm-up. Practicing with a coach or timer will help with pacing. Listen closely to the beep timing and stay just ahead of the audio cue. Fire Recruitment Australia teaches applicants how to “surf the beep,” staying in the sweet spot where energy is conserved, and position is maintained.

Raise your Odds of Getting Hired as a Firefighter in Australia from 5% to 91%

Turn your firefighting dream into reality. We are your comprehensive guide to navigating Australia’s highly competitive recruitment process for firefighters. With 20 applicants competing for each position, our proven system has helped over 300 aspiring firefighters overcome the 5% success rate and achieve placement rates exceeding 91%. Led by Brent, an active firefighter with extensive recruitment expertise since 2007, our specialized training programs focus on the four critical areas where most candidates struggle: aptitude testing, psychological assessments, physical ability tests, and interview preparation.

Our signature 30-day program has been shown to raise aptitude test scores by 57%, eliminating the dream-killing hurdle that prevents most applicants from advancing to the next level. Whether you’re preparing for your first application or have experienced disappointment in previous attempts, join thousands of successful firefighters who have transformed their careers through our membership programs, personalized coaching, and comprehensive resources explicitly tailored for Australian fire services. Book your free strategy session today and take the first step towards learning how to become a firefighter!

Learn About the Shuttle Run Test

The shuttle run, also known as the beep test or pacer test, measures aerobic fitness and endurance. Firefighters often need to perform prolonged physical activity to complete extended tasks during emergencies. The shuttle run evaluates this essential capability. During the test, candidates run back and forth between two markers placed 20 meters apart.

An audio recording controls the test’s pace, and as the beeps increase in frequency, candidates must reach the markers before the following beep. The shuttle run ends when the candidate fails to reach the marker in time on three consecutive attempts. The test simulates the exertion and recovery experienced in real-life firefighting scenarios, so it’s no wonder that most fire services require it for entry-level recruits. Preparing for the shuttle run can help aspiring firefighters build the aerobic fitness and mental toughness needed to perform well on the test and succeed in a career as a firefighter.

Book your free strategy session today and take the first step towards learning how to become a firefighter!