CPAT Test Tips: How to Avoid Common Mistakes & Improve Performance
Passing the CPAT (Candidate Physical Ability Test) is a crucial step toward becoming a firefighter. However, many candidates struggle due to poor preparation, inefficient techniques, and avoidable mistakes.
In this guide, we’ll cover expert CPAT test tips, common pitfalls to avoid, and strategies to improve your performance so you can confidently pass on test day.
Helpful Links:
GDPO Ultimate: Our flagship program designed to build elite firefighters.
CPAT Prep: Get CPAT-ready with our targeted prep program.
Free Fitness Assessment: Assess your readiness for the demands of the job.
Understanding the CPAT: What to Expect
The CPAT is a timed, pass-or-fail test designed to measure a candidate’s physical readiness for firefighting. It consists of eight events completed in 10 minutes and 20 seconds or less while wearing a 50-lb weighted vest.
CPAT Events Breakdown:
Stair Climb – Carrying 75 lbs on a stepmill for 3 minutes.
Hose Drag – Pulling a hose across 75 feet and dragging it around obstacles.
Equipment Carry – Carrying heavy firefighting tools over 75 feet.
Ladder Raise & Extension – Raising and lowering a 24-ft ladder.
Forcible Entry – Striking a target using a sledgehammer.
Search – Crawling through a confined space maze.
Rescue Drag – Dragging a 165-lb mannequin 70 feet.
Ceiling Breach & Pull – Repeatedly pushing and pulling a weighted ceiling device.
Knowing the structure helps you plan your training and test strategy.
Top CPAT Test Tips to Improve Performance
1. Train Like It’s Test Day
Why It’s Important: The CPAT requires functional fitness, not just general strength or endurance. Simulating the test in your workouts ensures you’re prepared for real conditions.
How to Apply It:
Train with a 50-lb weighted vest to mimic test conditions.
Practice the exact CPAT sequence with minimal rest.
Use real CPAT equipment or close alternatives whenever possible.
🔹 Pro Tip: Do a full CPAT practice test at least 2-3 times before test day.
2. Master the CPAT Stair Climb
Why It’s Important: Many candidates fail the test within the first 3 minutes due to poor endurance on the stair climb.
How to Train for It:
Use a stair climber machine or stepmill while wearing a weighted vest.
Train for longer than 3 minutes to build stamina.
Focus on controlled breathing—inhale through the nose, exhale through the mouth.
🔹 Pro Tip: Short, quick steps help conserve energy and maintain balance.
3. Optimize Your Breathing to Prevent Fatigue
Why It’s Important: Poor breathing leads to oxygen debt, which makes your muscles tire faster.
How to Improve:
Use the inhale on effort, exhale on relaxation method.
Focus on deep belly breathing rather than shallow chest breaths.
Control your pace—rushing increases your heart rate unnecessarily.
🔹 Pro Tip: Practice breathing techniques during workouts to build efficiency under stress.
4. Improve Grip Strength for Equipment Carry & Hose Drag
Why It’s Important: A weak grip makes carrying and pulling gear more exhausting.
Best Grip Strength Exercises:
Farmer’s carries with heavy dumbbells.
Dead hangs from a pull-up bar.
Rope or towel pull-ups to mimic hose handling.
🔹 Pro Tip: Use chalk or gloves during training to simulate CPAT conditions.
5. Conserve Energy & Move Efficiently
Why It’s Important: Wasted energy leads to early fatigue, making the final events harder.
Energy-Saving Strategies:
Stay low during the Search event to reduce muscle strain.
Drag, don’t lift the hose whenever possible.
Use momentum—for example, let gravity assist you when lowering ladders.
🔹 Pro Tip: Slow is smooth, smooth is fast. Don’t rush, but move with purpose.
6. Train for the Rescue Drag (One of the Toughest Events!)
Why It’s Important: Dragging a 165-lb mannequin is a full-body challenge requiring leg drive, grip, and stamina.
How to Improve:
Train with heavy sled drags or a weighted dummy.
Use hip thrusts & deadlifts to build explosive power.
Take short, choppy steps while keeping your hips low.
🔹 Pro Tip: Don’t lean too far forward—this wastes energy and reduces control.
7. Recover Between Events Efficiently
Why It’s Important: Short rest periods can either help or hurt your performance.
How to Recover Faster:
Shake out your arms and legs between events.
Take deep, controlled breaths to lower your heart rate.
Stay mentally focused—visualize the next event before starting.
🔹 Pro Tip: Develop a mental routine to stay calm and in control.
Common CPAT Mistakes (And How to Avoid Them!)
🚫 Not Wearing a Weighted Vest During Training → You’ll struggle with the added weight on test day.
✅ Train with a weighted vest from day one.
🚫 Going Too Fast in the Beginning → Blowing through energy early will leave you drained for later events.
✅ Pace yourself and save energy for the hardest parts.
🚫 Ignoring Grip & Core Strength → Weak hands and a weak core make dragging and lifting harder.
✅ Train your grip & core consistently.
🚫 Skipping Full Test Simulations → If you’ve never done all 8 events back-to-back, you’ll struggle.
✅ Do at least 2-3 full CPAT simulations before test day.
Final Thoughts: Be Smart, Train Hard, and Pass the CPAT!
Success on the CPAT comes down to smart training, proper pacing, and efficient movement. Avoid common mistakes, train with realistic conditions, and stay mentally strong.
Ready to crush the CPAT? Start training now with a structured CPAT workout plan!
