“Jialat my IPPT coming, go run with me leh…”
Sounds familiar? Regardless of whether you are just aiming for a pass or going for Gold for your IPPT, it is important to give yourself at least 6-8 weeks to condition your body and train for IPPT. Read on as we share some valuable training tips for each station to help you ace the IPPT.
The Individual Physical Proficiency Test (IPPT) is a mandatory fitness assessment that all Singaporean men must take annually, starting from enlistment until the end of their reservist obligations. To encourage better fitness, the government offers monetary incentives of up to $500, depending on your performance.
However, failing the IPPT or not meeting the minimum requirements could result in being assigned 20 sessions of Remedial Training (RT). RT can significantly disrupt your schedule, with sessions potentially taking place on weekdays or weekends—eating into your work, study, or personal time. That’s why preparing for the IPPT in advance is so important. Not only does it help you avoid RT, but it also promotes long-term health and overall well-being.
IPPT Breakdown: The 3 Stations
The IPPT consists of three stations: Push-Ups, Sit-Ups, and a 2.4 km Run. Each station challenges different aspects of your physical fitness and requires targeted training.
1. Push-Ups
The push-up primarily targets your pectoral muscles, triceps, and core. A strong core is essential to maintain proper posture and alignment throughout the movement.
If you’re struggling with standard push-ups, start with regressions like knee push-ups or incline push-ups. These variations are easier to execute, allowing you to focus on maintaining proper form while building strength. Over time, this progressive approach helps optimise motor learning and encourages proper muscle recruitment, which prepares you for full push-ups.
To further strengthen your upper body, integrate push exercises such as the Barbell Bench Press, Dumbbell Chest Press, Cable Triceps Pushdowns, and Dips into your gym routine. These movements help develop the major muscle groups involved in push-ups, boosting both strength and endurance.
Sample Workout Format:
Barbell Bench Press: 3 sets x 10 reps
Superset 1
Dumbbell Chest Press: 3 sets x 10 reps
Dips: 3 sets x 15 reps
Superset 2
Cable Tricep Pushdowns: 3 sets x 10 reps
Push-up: 3 sets x Max Reps
Rest 30-60s between sets
2. Sit-Ups
Sit-ups primarily engage the core and hip flexors. A strong core not only improves your performance in this station but also contributes to better execution of push-ups and enhances posture during the 2.4 km run.
To build core strength, include exercises such as planks, side planks, leg raises, mountain climbers, Russian twists, and bicycle crunches in your workout routine. These exercises can be done using just your body weight or with added resistance, making them versatile for any training setting—whether you’re at home or in the gym.
Sample Workout Format:
3 sets, 45s of Work, 15s of Rest for each exercise
1. Sit-ups
2. Bird Dogs
3. V-ups
4. Reverse Crunches
5. Plank
3. 2.4 km Run
The 2.4 km run is often the most daunting component of the IPPT, yet it carries the most weight in terms of scoring. Success here requires both cardiovascular endurance and lower-body muscular strength. To do well, it’s important to build a structured running programme tailored to your current fitness level.
Cardiovascular Training Breakdown
Easy Runs / Long Runs
Start with easy runs, which are done at a pace about 1–2 minutes/km slower than your 2.4 km pace, allowing you to build endurance without overexertion. These runs typically last 15 to 45 minutes, depending on your current fitness level, and help the body adapt to sustained activity.
Long runs are simply extended versions of your easy runs and should be done once per week. For example, if you’re doing 30-minute easy runs during the week, your long run should last around 45 minutes.
Interval Training
This involves alternating between short bursts of high-intensity effort and recovery periods. Intervals condition your body to handle the pace of the 2.4 km run efficiently. A sample session might include 4–5 sets of 200m runs at your 2.4 km pace, with 60 seconds of rest between each. Follow it up with a 10-minute recovery jog and some static stretching. As you get fitter, you can increase the number of sets or the running distance.
Tempo Runs
Tempo runs improve your lactate threshold and mental toughness, allowing you to maintain a strong pace for longer durations. Run at an intensity of RPE 6–8, which is roughly 15–30 seconds slower than your 2.4 km pace, for 15–30 minutes. These runs build both mental and physical endurance and are excellent for bridging the gap between easy runs and race pace.
Suggested Running Frequency Based on Experience
- Beginners should start with 2 runs a week: 1 easy run and 1 long run.
- As you progress, introduce a third session to include a tempo run.
- Advanced runners, especially those aiming for a Gold or a personal best, should consider 4 runs per week: 1 easy run, 1 long run, 1 interval session, and 1 tempo run.
Combining these run types with strength work for the lower body such as squats, lunges, and deadlifts will ensure you’re well-prepared for the 2.4 km station.
Sample Interval Training Progression:
1st week: 4 x 200m, 60s rest
2nd week: 6-8 x 200m, 60s rest
3rd week: 4 x 400m, 90s rest
4th week: 6 x 400m, 90s rest
5th week: 8 x 400m, 90s rest
6th week: 10 x 400m, 90s rest
Sample Lower Body Workout Format:
Barbell Squats: 3 sets x 8 -12 reps
Split Squats: 3 sets x 8 – 12 reps
Romanian Deadlifts: 3 sets x 8-12 reps
Calf Raises: 3 sets x 10-15 reps
If your IPPT is coming up and you need that final push for a Gold or simply want to avoid RT, let our expert Personal Trainers at FITLUC guide you. We provide customised training programmes, regular goal reviews, exercise form correction, and even dietary monitoring to make your IPPT preparation as effective and stress-free as possible.
Just show up—we’ll take care of the rest.
So what are you waiting for? Drop us a WhatsApp message at +65 8812 0110 or book a personal training trial with one of our dedicated trainers to explore if personal training is the best choice for you!
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Just a heads-up, it will probably be one of the best decisions you’ve ever made.
About FITLUC
Looking for a Personal Trainer in Singapore? Look no further! At FITLUC, we specialize in In-Person and Online Personal Training, and we also offer house-call PT with a small additional fee. We currently base our Personal Training clients at a well-equipped gym just a stone’s throw away from Outram Park MRT. We have also just opened our second outlet at 82 Boat Quay, which is located right in the heart of CBD!
We are recognized as one of the Top 12 Best PT in Singapore and were featured on Mothership, The Straits Times, YES 93.3FM, Yahoo News, etc. Our Personal Trainers have worked with clients aged 13 – 84, from Celebrities to CEOs, working professionals and homemakers, with goals ranging from fat loss, weight loss, muscle gain to athletic performance and elderly training. Our celebrity clientele includes Tay Ping Hui, Maxi Lim, Hazelle Teo, Tayying, Lee Teng, Ze Tong, Benjamin Tan, Jaspers Lai and more.
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