Saint Paul Fire Department has designed this training manual written for individuals who are in the beginning phase of training for the Saint Paul Firefighter/EMT Physical Performance Test. This manual is only a sample of exercises to get you started, as you progress it is recommended to increase the intensity and frequency of your workouts.
Please review this information to better help you prepare for the Physical Performance Test.
Physical Performance Test
For detailed information about the physical performance test, including stations and weight specifications, click here.
For suggestions on how to prepare for the physical performance test, click here.
Click here for physical test written instructions for candidates.
| Physical Performance Test Time | Physical Performance Test Band Score |
| Less than 3 minutes, 30 seconds | 100 |
| 3 minutes, 30 seconds – 4 minutes, 14 seconds | 95 |
| 4 minutes, 15 seconds – 4 minutes, 59 seconds | 90 |
| 5 minutes – 5 minutes, 44 seconds | 85 |
| 5 minutes, 45 seconds – 7 minutes | 80 |
| More than 7 minutes | Fail |