Firefighter Candidate Fitness

You've just completed the five-minute step mill segment, and your oversized weight vest feels like it weighs 500 (versus 50) pounds. No time to think, you hit the stop-button, and head for the next event, hoping you won't lose breakfast on the way...


  • Get on your machine of choice, or walk or run. Start really slowly, after about 3 minutes, pick up the pace for about one minute or more. Slow down when winded. Once rested, repeat the entire cycle for up to five times, or make each cycle longer. Limit cardio sessions to a total of about 20 minutes.

The above has been an overview on how to physically prepare for most CPAT's across the country. I hope it helps you get a better understanding of what you need to do to score well enough become a career firefighter.


Captain Mike Stefano, formerly of the FDNY, offers firefirefighter workouts and CPAT prep programs to men and women from across the country via his online custom workout plan. For more information, visit his website at: www.firefightersworkout.com