Saint Paul Police Academy Fitness Program
SPPD applicants will complete a 2000-meter row test on a Concept 2 rowing machine to assess their fitness level prior to academy entrance. It is recommended to physically prepare for the academy and be able to pass the 2000-meter row prior to academy entrance to be best prepared. Applicants are required to pass the 2000-meter row test before graduating from the academy.
2000 Meter Row
MEN | AGE | WOMEN | AGE | |||||||
20-29 | 30-39 | 40-49 | 20-29 | 30-39 | 40-49 | |||||
Weight (in pounds) | 130 | 9:48 | 9:55 | 10:07 | Weight (in pounds) | 100 | 10:03 | 10:09 | 10:14 | |
140 | 9:38 | 9:46 | 9:59 | 110 | 9:58 | 10:03 | 10:09 | |||
150 | 9:29 | 9:37 | 9:50 | 120 | 9:52 | 9:58 | 10:05 | |||
160 | 9:19 | 9:28 | 9:42 | 130 | 9:46 | 9:53 | 10:00 | |||
170 | 9:09 | 9:19 | 9:34 | 140 | 9:40 | 9:48 | 9:55 | |||
180 | 9:00 | 9:10 | 9:26 | 150 | 9:35 | 9:42 | 9:50 | |||
190 | 8:50 | 9:00 | 9:18 | 160 | 9:29 | 9:37 | 9:46 | |||
200 | 8:41 | 8:51 | 9:10 | 170 | 9:23 | 9:32 | 9:41 | |||
210 | 8:31 | 8:42 | 9:01 | 180 | 9:17 | 9:27 | 9:36 | |||
220 | 8:21 | 8:33 | 8:53 | 190 | 9:11 | 9:21 | 9:31 | |||
230 | 8:12 | 8:24 | 8:45 | 200 | 9:06 | 9:16 | 9:27 | |||
240 | 8:02 | 8:15 | 8:37 | 210 | 9:00 | 9:11 | 9:22 | |||
250 | 7:52 | 8:06 | 8:29 | 220 | 8:54 | 9:06 | 9:17 | |||
Waist Measurement:
Men: less than 40 inches Women: less than 35 inches
1.5 mile run: This run is a measure of cardiovascular endurance or aerobic power. This is important for performing tasks involving stamina and endurance. It will also help minimize the risk of cardiovascular problems. It will be performed utilizing an outdoor track or treadmill.
Pushups: The test will measure the muscular endurance of the upper body muscles in the shoulders, chest and triceps. This is an un-timed event in which the individual will conduct as many pushups as possible until muscle failure. The individual must lower their torso just below the level of their elbows for a repetition to count.
1 Repetition maximum barbell bench press: This test is performed using a standard bench press rack with a loaded barbell. The individual must lower the barbell to touch their torso and press the barbell upwards until their arms become fully extended. The maximal amount of weight successfully pressed once will be recorded. To determine the minimum amount of weight to press, multiple your bodyweight by the minimal fitness standard number.
Vertical jump: This test measures the ability to move from a standing stationary position to rapidly reacting. A variety of law enforcement tasks require explosive power including climbing stairs and jumping fences. The individual is instructed to jump straight up from a standing position.