Many applicants train one capacity in isolation (running only, or lifting only). The PFA and Depot retests reward combined output under fatigue. Stack cardio before strength work in practice sessions when you can.
How fit for RCMP Depot you need to be depends on your goal: minimum means passing the Week 2 fitness test, which maps to Level 1 exit standards. Target means arriving at Level 2 so Depot’s physical load does not overwhelm you in the first month.
Depot is not a fitness camp. The 26-week cadet training program includes 45 hours of Operational Conditioning, but it also runs alongside defensive tactics, academics, and firearms training at the same time. Cadets who arrive without a base level of fitness spend their first weeks managing soreness and fatigue instead of learning. Knowing how fit for RCMP Depot you actually need to be, and building that fitness before you arrive, is one of the few things fully within your control before you start.
The Week 2 Fitness Test
Depot administers a Physical Fitness Test (PFT) in Week 2 of training. This test establishes your baseline and determines whether you are on track or require a remedial fitness plan. Cadets who fail the PFT do not get released immediately, but they are placed on a structured remedial program that adds pressure on top of an already demanding schedule.
The PFT is administered again at Week 12 and Week 21. Failing to show progress by Week 12 puts your file at risk. Failing at Week 21 can result in release from the program. The standards used at Depot align with the RCMP Functional Strength and Conditioning Program Level 1 exit criteria.
Depot runs on a fixed schedule. There is no extra time built in for cadets who need to get fit. If you arrive at minimum fitness, you will likely spend significant energy just keeping up, energy you need for everything else.
For the full RCMP fitness hub, see our guide to RCMP physical readiness.
Minimum vs Target: The Two Benchmarks That Matter
The Level 1 exit criteria in the source documents are the floor, the minimum you need to pass the Week 2 PFT. The Level 2 exit criteria are the target you should hit before you show up. Here is what each level requires, drawn from Tables 1-1 and 2-1 in the conditioning program source documents.
| Test | Level 1 Exit (Floor) | Level 2 Exit (Target) |
|---|---|---|
| Push-ups (men) | 29-35 reps (on toes, age-banded) | 38+ reps (on toes) |
| Push-ups (women) | 21-29 reps (on knees, age-banded) | 23+ reps (on toes) |
| Squat | Bodyweight, unloaded | 60% bodyweight x10 reps |
| Cardio | 30 min continuous at 5-6/10 RPE | 30 min continuous at 7-8/10 RPE |
The push-up position change between Level 1 women (knees) and Level 2 women (toes) is significant. It is not just more reps, it is a different movement pattern. Women aiming to arrive at Level 2 need to train full-body push-ups well before their Depot course date, not switch to them in the final weeks.
For the full benchmark table covering all four levels, including pull-up standards and back squat loading, see the article on RCMP strength benchmarks by level.
What Depot Physical Training Actually Looks Like
The 45 hours of Operational Conditioning at Depot spread across 26 weeks. That is roughly 1.7 hours per week, less than a single gym session. The conditioning is supplementary, not foundational. It builds on fitness you already have, not from zero.
Defensive tactics, controlled falls, and scenario-based training add physical load on top of the formal conditioning sessions. A cadet who arrives at Level 1 minimum fitness will feel the cumulative effect of all these demands by Week 3 or 4. A cadet who arrives at Level 2 has buffer room to absorb the load and recover between sessions.
The question of how fit for RCMP Depot you need to be comes down to this: minimum gets you through the door at Week 2, but Level 2 is what keeps Depot manageable across the full 26 weeks.
How to Know Where You Stand Right Now
The RCMP conditioning program is built to self-assess. Run the Level 1 exit tests yourself: how many push-ups in one set, can you squat your bodyweight through a full range of motion, and can you sustain 30 minutes of cardio at a perceived effort of 5-6 out of 10. If you cannot pass Level 1, you have work to do before you even think about Depot timing.
If you pass Level 1 easily, test yourself against Level 2: 38+ push-ups on toes, a back squat at 60% of your bodyweight for 10 clean reps, and 30 minutes at 7-8 RPE. Level 2 is where you want to be when your course starts.
Build your preparation timeline backward from your Depot start date. The conditioning program runs Level 1 Phase A for 8 weeks and Phase B for another 8 weeks, 16 weeks to exit Level 1 as designed. Level 2 adds another 16 weeks. If you have less than 16 weeks before Depot, contact your recruiter and discuss the timeline.
The Realistic Timeline
| Time Before Depot | Where to Be | What to Focus On |
|---|---|---|
| 24+ weeks out | Completing Level 1 | Follow Phase A and Phase B as written. Do not skip sessions. |
| 16 weeks out | At Level 1 exit standards | Start Level 2 immediately. No gap between levels. |
| 8 weeks out | Midway through Level 2 | Maintain cardio volume. Add push-up frequency outside program days. |
| 4 weeks out | At Level 2 exit standards | Reduce heavy loading. Maintain movement quality. Prioritize sleep. |
| 1 week out | Level 2 maintained | Light sessions only. No new stressors. Rest before you arrive. |
If you failed or are retaking the PFT, see the article on what happens when you fail the RCMP fitness test at Depot for the remedial timeline and what the three test windows mean for your file.
Frequently Asked Questions
What is the minimum fitness level to pass the Depot Week 2 PFT?
Level 1 exit standards: 29-35 push-ups (men, toes), 21-29 (women, knees), and 30 min cardio at 5-6 RPE.
Is Level 2 fitness really necessary before Depot?
Not required, but strongly recommended. Depot’s full 26-week load is easier to absorb with Level 2 as your base.
How fit for RCMP Depot do women need to be compared to men?
Level 2 for women requires full push-ups on toes, a position change from Level 1. Train it early.
What happens if you arrive at Depot below Level 1 fitness?
You will fail the Week 2 PFT and be placed on a remedial fitness plan that runs alongside your full training schedule.
Sources how fit for rcmp depot
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 1, Table 1-1: Exit Criteria. RCMP Health Services.
Poirier, L., & Lemelin, S. (2014). RCMP Conditioning Program Level 2, Table 2-1: Exit Criteria. RCMP Health Services.
RCMP (2024). Cadet Training Program overview, 26 weeks, 820 hours total, 45 hrs Operational Conditioning. rcmp-grc.gc.ca.
Depot administers a Physical Fitness Test (PFT) in Week 2 of training.
The Level 1 exit criteria in the source documents are the floor, the minimum you need to pass the Week
The 45 hours of Operational Conditioning at Depot spread across 26 weeks.
The RCMP conditioning program is built to self-assess.
This article reflects current RCMP policy based on official government documentation. Eligibility and suitability decisions are assessed on a case-by-case basis during the application process.
By Alex Morgan, Certified Personal Trainer, https://joinrcmp.ca/author/alex-morgan/
