How to Train for the Work Capacity Test

When it comes to physical fitness, wildland firefighters must pass the test. With three levels of test, wildland firefighters are trained to keep up with any fire situation.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Shoes
• Hiking Backpack
• Stopwatch
• 45 lbs of Weight

1. Fill out the questionnaire. Before beginning to train for the Work Capacity Test, make sure you fill out the Health Screening Questionnaire needed to register for the test.
2. Know the test. The Work Capacity Test is a 3 mile walk with 45 lbs of weight on the back. The test must be completed within a 45-minute time range. No running will be allowed during the test and there is only a pass/fail qualification.
3. Weigh the pack. It is important to weight your pack before beginning to train. You want the pack to weigh at least 45 lbs. For even more efficient training, try using a pack that weighs more than 45 lbs.
4. Run for your heart. Training for the work capacity test will consist of both hiking with the pack on your back and running without the pack. The purpose of the training will be to build both physical strength and cardiovascular strength. While no running can take place during the test, training your heart and lungs will make the 3 miles seem more attainable. Try running on flat and graded grounds.
5. Pack on the weight. The more your pack weighs when you train, the less the 45 lbs will feel like when the test day arrives. Training over weight is an effective way to build both muscle and lung strength. Hiking hills and walking flat lands with a weight pack are essential to training for the work capacity test.

Tips & Warnings

• Train every day by carrying your weight pack constantly.
• Do not train with a lighter pack.
• Do not over-train the muscles.
• Do not run during the work capacity test.