GUIDE

Preparing for the Kedinasan Physical Fitness Test: A Step-by-Step Training Guide

A measured training plan to ready your body for samapta A and samapta B with confidence.

Type: Step-by-Step Guide
Read time: 8 to 12 weeks
Reviewed by: EduPoint Kedinasan Preparation Teaching Team

Flat illustration of a running track with a stopwatch, a pull-up bar, and figure-eight shuttle cones for the physical fitness test

Preparing for the official service school physical fitness test works best in stages across 8 to 12 weeks, focusing on the 12-minute run (samapta A) plus strength and agility (samapta B). The body needs time to adapt, so steady training that rises gradually is far safer than a short push right before the test day.

Samapta A tests heart and lung endurance through a 12-minute Cooper run
Samapta B assesses strength and agility: pull-ups, sit-ups, push-ups, and shuttle run
Target numbers differ by school and by year, set by the selection committee

What You Need

Comfortable running shoes already tested over distance
A track or measured field for the 12-minute run
A pull-up bar or horizontal bar

Sources & References

1. Physical Fitness (Military Physical) Diksar TNI AD · Pusdikjas TNI Angkatan Darat (2023)
2. POLTEKIP/POLTEKIM Fitness Test Preparation, Kanwil Kemenkumham North Sumatra Coordination with Kosek I/Medan · Kanwil Kemenkumham North Sumatra (2024)
3. Comparison of Service School Physical Tests: STAN, IPDN, STMKG, and Transport Schools · detikEdu (2025)
4. Evaluation of the Physical Fitness Test in Candidate Recruitment · Koulutus Journal, Universitas Kahuripan e-Journal (2023)

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How to prepare for the fitness test in stages

The plan below suits candidates from beginner to intermediate, split into four time blocks. Adjust the load to your own condition, and stop if you feel joint pain or unusual shortness of breath.

Movement	Brief method	What is measured
Pull-up / Chinning	Pull the body up on a bar until the chin clears it, within 60 seconds	Arm and back strength
Sit-up	Rise from a lying position with knees bent, within 60 seconds	Abdominal strength
Push-up	Push the body up and down with straight arms, within 60 seconds	Arm and chest strength
Shuttle run	Run a figure-eight between two poles set 10 meters apart	Agility and change of direction

Weeks 1 to 2: build a base and get used to easy running

Begin by getting the body used to regular movement before raising intensity. Run easy three times a week for 20 to 30 minutes at a pace that still lets you talk. Break into brisk walking when your breathing gets heavy. Add basic core work such as planks and sit-ups in small amounts to build the habit. The goal of this block is adaptation, so hitting numbers is not yet the main measure. Log the distance and time of every session so progress shows clearly from week to week.

Tips

Do 8 to 10 minutes of dynamic warm-up before running
Wear running shoes already broken in, and avoid new shoes near heavy training

Weeks 3 to 5: raise running endurance for samapta A

Once the body has settled in, aim training at the aerobic endurance at the heart of samapta A. Extend runs to 30 to 40 minutes and slot in one interval session a week: run fast for 1 minute, then jog to recover for 2 minutes, repeated six to eight times. Intervals train VO2max more efficiently than slow long runs alone. Test a 12-minute run at the end of week five to see your current distance, then use that number as a starting point toward your target school's standard.

Tips

Keep your breathing rhythm steady during intervals, drawing air through nose and mouth
Leave at least one full day between an interval session and a long run

Raise weekly distance by at most about 10 percent so the knees and ankles are not overloaded.

Weeks 3 to 8: train strength for samapta B

Alongside running, build the muscular strength tested in samapta B. Work push-ups, sit-ups, and pulling exercises three times a week in a graded pattern. For example, start with three sets of push-ups to your ability, then add two to three repetitions each week. For pull-ups, use a resistance band or chinning if you cannot yet pull the full body up. Train the movement pattern until the form is correct first, because clean technique makes repetitions more efficient when scored within the 60-second limit.

Tips

Focus on correct movement form before chasing the number of repetitions
Practice the figure-eight shuttle run so you get used to braking and turning quickly

Weeks 6 to 10: combine components and simulate the test

In this phase, bring all components into one weekly simulation session that mirrors the real test order. Do the 12-minute run, rest briefly, then continue with pull-ups or chinning, sit-ups, push-ups, and the shuttle run in sequence. The simulation trains the body to manage energy so it does not run out at the first component. Measure every number and compare it against the target school's standard so you know which component still needs strengthening. Save energy with lighter training on other days so the body has time to recover.

Weeks 11 to 12: recovery and sharpening (tapering)

As the test day nears, cut training volume by about 40 to 50 percent while keeping the intensity light. This sharpening phase gives muscles time to recover so they perform fresh at assessment. Get more quality sleep, keep a balanced diet, and avoid trying heavy new workouts. Run one light simulation only at the start of the final week, then focus on stretching and rest heading into the test day.

Tips

Sleep 7 to 8 hours a night during the final two weeks
Cut back excess caffeine and keep the body well hydrated

Adding heavy training in the final moments risks tiring the body and inviting injury during the test.

Test day: manage the warm-up and your energy

Arrive early so the body and mind have time to settle. Do a measured dynamic warm-up without draining energy, just enough to raise muscle temperature and heart rate. During the 12-minute run, pace yourself from the start so you do not run out of breath midway. On samapta B, keep the movement form correct until the stop signal, because a valid repetition is counted from proper technique. Breathe steadily and follow the officers' instructions calmly.

Questions about the kedinasan physical fitness test

What are the components of the kedinasan physical fitness test?

The fitness test consists of samapta A and samapta B. Samapta A is a 12-minute Cooper run assessing heart and lung endurance. Samapta B covers a pull-up or chinning, sit-ups, push-ups, and a shuttle run to assess strength and agility.

How long is the ideal preparation for the fitness test?

A comfortable preparation window is 8 to 12 weeks. This range gives the body enough time to raise endurance and strength gradually. Short training right before the test risks leaving the body unadapted and prone to injury.

Is the fitness standard the same at all service schools?

The standards differ. POLTEKIP and POLTEKIM sit under Kemenkumham, IPDN under Kemendagri, and STIN each has its own rules, with some adding a swimming test. The committee sets the minimum threshold each year, so check the target school's official announcement.

How do I improve my 12-minute run result?

Interval training effectively raises the VO2max that underpins the 12-minute run. For example, run fast for 1 minute then jog to recover for 2 minutes, repeated six to eight times, one session a week. Pair this with endurance runs and raise the distance gradually.

What is the difference between the test for men and women?

The main difference is in the pulling movement and its reference numbers. Men generally do a full pull-up, while women do chinning with feet grounded. Repetition counts and running distance are also differentiated according to the committee's rules for the running year.

Do I need to train with a mentor?

Mentoring helps ensure movement technique is correct and the training plan rises safely. Clean push-up, sit-up, and pulling technique makes repetitions more efficient when scored. The EduPoint program pairs selection material with structured physical preparation guidance.

At which stage is the fitness test held in the selection?

The fitness test sits within the Field Competency Selection (SKB), generally after the computer-based test and the health examination. Because of this, candidates should keep fit throughout the entire selection process up to the fitness test day.

Preparing for the Kedinasan Physical Fitness Test: A Step-by-Step Training Guide

Sources & References

Prepare for your kedinasan selection with focused guidance

Reference numbers for the kedinasan fitness test

What the kedinasan physical fitness test is

Samapta B components and how they are performed

How to prepare for the fitness test in stages

Weeks 1 to 2: build a base and get used to easy running

Weeks 3 to 5: raise running endurance for samapta A

Weeks 3 to 8: train strength for samapta B

Weeks 6 to 10: combine components and simulate the test

Weeks 11 to 12: recovery and sharpening (tapering)

Test day: manage the warm-up and your energy

Supporting workouts and their benefits

Interval running

Calisthenics

Agility drills

Mobility and stretching

Core training

Active rest

Final-week preparation before the fitness test

Questions about the kedinasan physical fitness test