9.6
Shuttle target
Minimum score for FRV career firefighter. Aim for 10.5 or above.
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~40%
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~60%
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~80%
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RPE 10
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Written Selection Test
2 hours 5 minutes · 4 sections · Online. Work through lessons first, then practice questions. Your scores are tracked automatically.
Time pressure is the main challenge. Always practice under timed conditions.
Test prep progress
Physical Aptitude Test
11 firefighting tasks completed in sequence. The FRV programs are specifically designed to prepare you for each one.
Recruitment preparation
Everything beyond the physical tests. Group assessment, written test, interview, and application.
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Personal bests
Log gym sessions to track PBs
Test prep history
Complete practice sessions to see history
Your daily targets
Based on 94kg bodyweight · Athletic build goal · Training days
170g
Protein
470g
Carbs
88g
Fats
~3,320 calories · Training day · Water: 3,300ml + 500ml/hr training
Rest day adjustments
On rest days reduce carbs to around 300g and total calories to roughly 2,600. Keep protein the same at 170g. Increase vegetables to fill volume. Water target stays the same.
Mobility & recovery
Structured around your training. Do the morning routine daily, targeted routines after each session type, and the full recovery routine on rest days.
10 minutes of daily mobility work reduces injury risk and improves performance more than most people realise. Make it non-negotiable.