Shuttle run and beep test training.
Forever Aesthetic coaches applicants to improve their 20 metre shuttle run, also called the beep test, at a private studio in Mississauga. For the Ontario PREP, services such as Halton and London police list stage 7 as the minimum.
How the shuttle run works.
You run back and forth between two lines 20 metres apart, timed by a sound. Every level, the beeps come faster. The test ends when you can no longer keep pace with the beeps.
Where people lose levels
- Pacing each 20 metre length: going out too fast and paying for it two levels later
- Changing direction at the line: slow, wide turns cost time on every length
- Holding on as the beeps get faster: the endurance to stay with the pace
Source: Halton Regional Police PREP mentoring and London Police Service fitness test, checked October 2026.
Kiana's shuttle run level, after 5.5 months
7.6from 2.4
Pacing, the turn at the line and the endurance to hold on are all coachable.
How we train it.
- Get your starting level
Your assessment includes a shuttle run, so we know exactly where you start and what level your test asks for.
- Fix the turn
Turning technique at the line on our turf lanes, so every length takes less out of you.
- Learn the pace
Pacing work so you run each level at the speed it needs, not faster.
- Build the engine
Endurance built progressively from your starting level, with app workouts between sessions.
- Retest
Progress checks so you can see the level climb, and a plan that lines up with your test date.
Shuttle run results
Individual results vary.
Level 8
Karen hit Level 8 on a practice shuttle run, and still reached 7.4 after a full sled and HIIT workout. “It’s made such a big difference for me physically and mentally.”
Level 7 in 4 weeks
Cameron reached Level 7 on the shuttle run for the first time after four weeks of training.
Individual results vary. Forever Aesthetic is independent and not affiliated with any police or correctional service. Recruiting organizations make all testing and hiring decisions.
Shuttle run questions.
Something else? Call or text 647-293-7553.
How do I improve my shuttle run for a police fitness test?
Work on three things: pacing each 20 metre length, turning efficiently at the line, and the endurance to keep going as the beeps get faster. We coach all three on our turf lanes, and standalone shuttle run coaching is available.
What shuttle run level do I need?
It depends on the service. For the Ontario PREP, Halton and London police list stage 7 as the minimum (as of October 2026). Check your recruiting organization's current requirements.
Which fitness tests include a shuttle run?
The Ontario PREP, Ontario corrections FITCO and the Calgary police A-PREP all include a shuttle run. Other services may use a different assessment.
Can I train only for the shuttle run?
Yes. Standalone shuttle run coaching is available, whether or not you also need circuit prep.
Does the assessment include a shuttle run?
Yes. You do a shuttle run at your 60 minute assessment, so you know your level from day one. The assessment is $90 plus HST for 1 on 1.
Tell us your goal and timeline.
We'll reply with times for your assessment. Not sure what you need yet? That's fine.
- We reply with availability and confirm your assessment.
- You do your 60 minute assessment and we review the results together.
- You choose a package and start coaching.