Firefighter

The CPAT Has a Clock. Train Like It.

8 stations. 10 minutes 20 seconds. The Candidate Physical Ability Test is objective, measurable, and fully trainable — with the right program.

Build My CPAT Plan →

8/8

CPAT events trained, female-specific

Know the Standard

CPAT — Candidate Physical Ability Test

A pass/fail job simulation test used by fire departments nationwide. Every event mimics real firefighting demands.

Stair Climb

Wearing 12.5 lb vest + 25 lb shoulder weights

3 min @ 60 steps/min

Hose Drag

200 lb hose pack

75 ft pull + 25 ft advance

Equipment Carry

Two 12.5 lb saws from truck

75 ft carry + return

Ladder Raise & Extension

Controlled force technique critical

Raise + extend aerial

Forcible Entry

Horizontal swing, full power

Strike target to mark

Navigating obstacles by feel

70 ft dark tunnel crawl

Rescue Drag

165 lb mannequin, one direction

35 ft drag

Ceiling Pull

Weighted pike pole overhead

60 pushes + 60 pulls

Your Training Plan

What's Inside Your Track

12-Week CPAT Prep

Structured weekly training built around each CPAT station, progressing intensity toward your test date.

Stair Climb Specialization

The stair climb is the most failed event. We dedicate full training blocks to building the specific endurance it demands.

Weighted Vest Work

Train with vest loads that replicate CPAT conditions so you build the right kind of strength — not just general fitness.

Oral Board & Hiring Prep

Physical readiness gets you to the interview. Interview prep gets you the offer. We cover both.

Occupational Health

Enroll in the National Firefighter Registry for Cancer

Cancer is the leading cause of line-of-duty death in the fire service, and women firefighters are dramatically underrepresented in the research that's shaping prevention. The NFR is a CDC-run, opt-in registry — your data helps protect the firefighters coming up behind you. Free, ~10 minutes, eligible the moment you're sworn in (or if you're already serving).

Enroll at nfr.cdc.gov

Run by the CDC + NIOSH · 18+, current or former US firefighter

7-Day Free Trial · No Credit Card

Start Your Firefighter Plan Today.

Take the baseline assessment. See exactly where you stand. Get a program built around your career, your level, and your timeline.

Build My CPAT Plan →

No account required to take the assessment.

Firefighter

The CPAT Has a Clock. Train Like It.

8 stations. 10 minutes 20 seconds. The Candidate Physical Ability Test is objective, measurable, and fully trainable — with the right program.

Build My CPAT Plan →

8/8

CPAT events trained, female-specific

Know the Standard

CPAT — Candidate Physical Ability Test

A pass/fail job simulation test used by fire departments nationwide. Every event mimics real firefighting demands.

Stair Climb

Wearing 12.5 lb vest + 25 lb shoulder weights

3 min @ 60 steps/min

Hose Drag

200 lb hose pack

75 ft pull + 25 ft advance

Equipment Carry

Two 12.5 lb saws from truck

75 ft carry + return

Ladder Raise & Extension

Controlled force technique critical

Raise + extend aerial

Forcible Entry

Horizontal swing, full power

Strike target to mark

Navigating obstacles by feel

70 ft dark tunnel crawl

Rescue Drag

165 lb mannequin, one direction

35 ft drag

Ceiling Pull

Weighted pike pole overhead

60 pushes + 60 pulls

Your Training Plan

What's Inside Your Track

12-Week CPAT Prep

Structured weekly training built around each CPAT station, progressing intensity toward your test date.

Stair Climb Specialization

The stair climb is the most failed event. We dedicate full training blocks to building the specific endurance it demands.

Weighted Vest Work

Train with vest loads that replicate CPAT conditions so you build the right kind of strength — not just general fitness.

Oral Board & Hiring Prep

Physical readiness gets you to the interview. Interview prep gets you the offer. We cover both.

Occupational Health

Enroll in the National Firefighter Registry for Cancer

Enroll at nfr.cdc.gov

Run by the CDC + NIOSH · 18+, current or former US firefighter

7-Day Free Trial · No Credit Card

Start Your Firefighter Plan Today.

Take the baseline assessment. See exactly where you stand. Get a program built around your career, your level, and your timeline.

Build My CPAT Plan →

No account required to take the assessment.