RCMP Police Fitness Assessment (PFA): What Replaced the PARE Test

If you've been searching for the RCMP PARE test, here's what you need to know: the PARE was replaced on April 1, 2024. The RCMP now uses the Police Fitness Assessment (PFA) — a four-station test that directly simulates the physical demands of police work. Here's everything you need to know.

Why the RCMP Replaced the PARE

The PARE was a timed obstacle course measuring general physical ability. The RCMP replaced it with the PFA to create a more realistic simulation of actual police tasks: foot pursuits, physical control of a subject, emergency evacuation, and rapid response under load. The PFA is performed in a police uniform and duty kit, so test conditions accurately reflect on-the-job demands.

The 4 Stations of the Police Fitness Assessment

1. Foot Pursuit

A 500-metre run with directional changes, including a 1.4-metre chain-link fence climb at the halfway point. Simulates chasing a suspect on foot and clearing an obstacle mid-pursuit.

2. Physical Control

Two parts completed without stopping:

• Sled push and pull — alternately pushing and pulling a sled against 37 kg of resistance, with one position change (drop to ground, stand back up) at the halfway point.
• Mannequin takedown — pulling down a weighted mannequin requiring 54 kg of force.

Simulates physically controlling a non-compliant subject.

3. Emergency Assistance

Two parts:

• Load 15 objects weighing 23 kg each into a truck bed (5 different shapes/styles), completed for time.
• Stretcher carry — run 50 metres, then carry a weight replicating half a stretcher with an adult casualty. Repeat 3 times for time.

Simulates evacuating casualties or moving equipment during an emergency.

4. High Priority Task

While wearing hard body armour (or equivalent weight) and carrying a 4.5 kg weight:

• Sprint 150 metres
• Climb 2 flights of stairs
• Complete an additional short sprint

Must be completed in 90 seconds. Simulates urgent response to a high-priority call under load.

Gold Standard vs. Field Version

The PFA comes in two versions:

• Gold Standard (Cadet Version) — The full version used at RCMP Depot in Regina. Uses actual equipment: real fence, truck bed, sled, and mannequin. Cadets must pass this during training.
• Field Version (Regular Member Version) — A portable version that may be used during recruiting to assess your readiness. Substitutes some equipment (e.g., weighted items on a wall instead of a truck, medicine ball tosses instead of the sled).

As an applicant, you are not required to pass the PFA before entering Depot. But you may complete the field version as a readiness check, and you'll need to pass the full version periodically once at Depot.

RCMP Fitness Self-Assessment Standards

Your recruiter will ask you to track fitness against two benchmarks throughout the application:

5 km Run

• Minimum: 30 minutes
• Target: 23:30 – 26:30
• Superior: 20:20 – 23:00

Push-Up Test

• Minimum: 10 continuous reps
• Target: 25 – 40 continuous reps
• Superior: 40 – 60 continuous reps

These are preparatory benchmarks, not the PFA itself. Aim for at least the target range before your Depot date.

How to Train for the PFA

Phase 1: Build Your Base (Weeks 1–4)

3–5 cardio sessions and 2–3 resistance sessions per week:

• Running: 3–5 km at a consistent pace, 3x/week
• Strength: squats, lunges, deadlifts, push-ups, rows, farmer carries
• At least one session per week should keep your heart rate high for 20–30 minutes straight

Phase 2: PFA-Specific Conditioning (Weeks 5–9)

Train the specific demands of each station:

• Foot Pursuit — interval runs with direction changes, agility drills, fence/wall climbs
• Physical Control — sled work, cable push/pull, getting up from the floor quickly under fatigue
• Emergency Assistance — loaded carries: sandbags, dumbbells, awkward objects; farmer walks, bear hug carries, deadlifts
• High Priority Task — stair sprints in a weighted vest, 150m all-out sprints carrying weight

Phase 3: Integrated Effort (Weeks 10–12)

Chain multiple high-effort exercises without rest to simulate the full test. Example: sprint 200m → 10 push-ups → carry 20 kg for 50m → 2 flights of stairs → repeat. Build comfort with sustained physical stress while staying controlled.

The Week Before

• Cut training volume — no intense sessions the last 4–5 days
• Sleep 7–9 hours each night
• Stay hydrated, eat normally
• Mentally rehearse all 4 stations in sequence
• Arrive warmed up — 10 minutes of dynamic movement before you start

Where Fitness Fits in the Application

Your recruiter will monitor your fitness readiness throughout the process. You'll keep a fitness log and complete self-assessments periodically. The formal PFA happens at Depot — but the expectation is clear: you need to arrive ready.

Depot is not a beginner fitness program. The RCMP is explicit about this. You need to arrive comfortable with running, lifting, carrying, and daily moderate-to-intense physical exercise. If you're not there yet, the time to build is now.

The PFA isn't testing whether you're an elite athlete. It's testing whether you have the functional fitness to do the job safely — on day one and every day after.

Start your preparation early, track your progress against the self-assessment benchmarks, and arrive at Depot with margin — not just enough to get by.