PassbokenPassboken
Passboken › Program in Passboken

Become a police officer – beginner, 8 weeks

Become a police officerBeginner8 weeks4 sessions/week

Eight weeks building the base for the police fitness tests: the police's own exercise list in two rounds, cycling that turns into intervals, weekly swim training and kettlebell strength for the lift. Four days a week.

The tests at the assessment

The Swedish Defence Conscription and Assessment Agency measures conditioning on an ergometer bike (pass: capacity 5, continue from 4) and strength in the ISOKAI machine – a lift resembling a deadlift up to chin height (pass: capacity 3 for women and 6 for men, continue from 2 and 5). The swim test is done in advance at a pool: 150 m breaststroke, 25 m backstroke without arm strokes and a dummy from 1.5 m towed 10 m, all without a break within 10 minutes. Passed tests are valid for 24 months; after a fail the waiting period is three months. The police themselves write that good basic fitness and all-round training a few times a week is enough.

The week

Monday the police circuit, Tuesday bike, Wednesday swimming, Thursday strength for the lift. Four days; feel free to add a brisk walk or walk/run on Saturday. Weeks 4 and 8 are test weeks: the swim test for time, 20 minutes on the bike as hard as you can, and the self-test session instead of the circuit. Log the results and compare.

The bike

The police recommend spinning where you push yourself with resistance, and intervals. Exact watts are not published, so the program uses classic 4-minute intervals where you cannot talk, with 3 easy minutes between, and measures 20 hard minutes in the test weeks.

The swimming

Start swim training right away if you are unsure – the police's own advice. Backstroke without arm strokes is what you do when holding the dummy's head with both hands. Every Wednesday has a task in the note.

Proposed changes 2026

A working group within the police proposed in May 2026 a running test (including terrain), ISOKAI measuring the maximum and a complementary muscle test. Nothing was decided when the program was written; polisen.se still describes bike and ISOKAI. The running day is there so you are ready if it is introduced.

Sources: polisen.se Träna inför de fysiska testerna and Fysiska krav i polisyrket (2026), the police exercise list Träningsövningar för dig som vill bli polis (2019), pliktverket.se Medicinsk och psykologisk prövning (2026), Polistidningen 25 May 2026. The program is general training for the tests, not an official program of the police or the agency. If you have an injury or illness, talk to a healthcare professional before starting.

What the weeks look like

Week 1

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 25 minEven pace with resistance, push yourself
WednesdaySwimming 30 minEasy breaststroke, practise backstroke without arm strokes (kick only)
ThursdayStrength for the lift – beginner

Week 2

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 30 minEven pace with resistance, push yourself
WednesdaySwimming 30 minBreaststroke in lengths, 2 × 25 m backstroke without arm strokes
ThursdayStrength for the lift – beginner

Week 3

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 3/2 × 44 min where you cannot talk, 3 min easy
WednesdaySwimming 30 min150 m breaststroke without stopping at an easy pace, then backstroke
ThursdayStrength for the lift – beginner

Week 4

MondayPolice – self-test sessionSelf-test session – log the results
TuesdayBike 30 minBike test: 10 min warm-up, then 20 min as hard as you can hold evenly – note average watts or distance
WednesdaySwimming 20 minSwim test for time: 150 m breaststroke + 25 m backstroke without arm strokes + retrieve something from the bottom and tow 10 m – no break, goal under 10 min
ThursdayStrength for the lift – beginner

Week 5

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 3/2 × 54 min where you cannot talk, 3 min easy
WednesdaySwimming 30 minBreaststroke 6 × 50 m, dive to the bottom and pick something up
ThursdayStrength for the lift – beginner

Week 6

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 4/3 × 44 min where you cannot talk, 3 min easy
WednesdaySwimming 30 min150 m breaststroke for time (goal under 6 min), 25 m backstroke without arm strokes
ThursdayStrength for the lift – beginner

Week 7

MondayPolice circuit – beginnerCircuit – every round with good form
TuesdayBike 4/3 × 44 min where you cannot talk, 3 min easy
WednesdaySwimming 30 minThe whole test at an easy pace: 150 m + 25 m + dive and tow 10 m
ThursdayStrength for the lift – beginner

Week 8

MondayPolice – self-test sessionSelf-test session – log the results
TuesdayBike 30 minBike test: 10 min warm-up, then 20 min as hard as you can hold evenly – note average watts or distance
WednesdaySwimming 20 minSwim test for time: 150 m breaststroke + 25 m backstroke without arm strokes + retrieve something from the bottom and tow 10 m – no break, goal under 10 min
ThursdayStrength for the lift – beginner

Run the program in Passboken

Get the app, pick the program and tap Start – the workouts are placed in your calendar and can be moved. Free, no ads.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app
Becoming a police officer – the fitness testsRead more: Becoming a police officer – the fitness tests →

Sources and further reading are in the app under Learn. Passboken gives general advice and does not replace a doctor or dietitian. · Updated 2026-10-26