POPAT Test – 17 vs 20 vs 23 vs 26 sec laps

Have a quick watch of the video clip below. It shows what running a 17 second lap looks like, what a 20 second lap looks like, what a 23 second lap looks like, and what a 26 second lap look like.


Three seconds separates each lap. And for a single lap, 3 seconds doesn’t sound like much. But from an energy perspective, it is tremendous, especially if you try to maintain faster than you can maintain times (ie sprint) for all 6 laps.

And 6 laps is a surprisingly long time to try to sprint the course. When you consider the total distance for 6 laps is 400m, and you throw in obstacles to the run, going all out is never a good idea. You simply won’t recover in time to effectively get through the push/pull machine and the vault.

We have tested many people who start like the rabbit and finish like the turtle. And the turtle finish ain’t pretty.

Always remember, just cause you can run fast doesn’t mean you should.

Wanna learn more about our program? Check out the Police Fitness Training program. It’s our ongoing training program to help you prepare for your physical test and for the Academy.

If you’re a beginner to the tests, the IT3 Program is for you. It’s our private training intro program, where you work 1-on-1 with one of our trainers to help you build your skills and technique for the test. This will build the confidence you need to succeed.

Looking to run an official test or practice test? Check out the Official and Practice Testing schedule for the next available session.

Can’t train at Redline due to distance or schedule? Online coaching is available for those who live far away, or who’s schedules don’t jive with ours.

And if you have any questions about training or our services, you can reach out to our Team at redlineteam@rlconditioning.ca.