SSC CPO Physical Test 2026: Quick Answer
In the SSC CPO 2026 Physical Endurance Test (PET), male candidates must run 1.6 km in 6.5 minutes and 100 metres in 16 seconds, and clear a 3.65 m long jump, 1.2 m high jump and 4.5 m shot put (16 lbs), each in 3 chances. Female candidates must run 800 metres in 4 minutes and 100 metres in 18 seconds, and clear a 2.7 m long jump and 0.9 m high jump in 3 chances.
These standards are copied from Para 12.10.4 of SSC's notice for the Sub-Inspector in Delhi Police and CAPFs Examination, 2026. PET carries no marks: it is qualifying and eliminating (Para 12.10.9), and only those who clear PST/PET sit Paper-II.
Key takeaway: 1.6 km in 6.5 minutes means an average pace of about 4 minutes 4 seconds per km, or 97.5 seconds per 400 m lap. That is the hardest event for most men. For women, 800 m in 4 minutes is 2 minutes per 400 m lap.
SSC CPO PET 2026: Male Standards (Para 12.10.4.1)
| Event | Standard | Chances |
|---|---|---|
| 100 metre race | 16 seconds | – |
| 1.6 km race | 6.5 minutes (6 min 30 s) | – |
| Long jump | 3.65 metres | 3 |
| High jump | 1.2 metres | 3 |
| Shot put (16 lbs) | 4.5 metres | 3 |
SSC CPO PET 2026: Female Standards (Para 12.10.4.2)
| Event | Standard | Chances |
|---|---|---|
| 100 metre race | 18 seconds | – |
| 800 metre race | 4 minutes | – |
| Long jump | 2.7 metres | 3 |
| High jump | 0.9 metre | 3 |
There is no shot put for women. The notice lists the same PET for all posts: SI (Exe.) in Delhi Police, SI (GD) in CAPFs and SI (Fire) in CISF.
SSC CPO 1600 Metre Race: Pace Table (Male)
SSC CPO 1600 meter race kitne minute me? 6 minute 30 second mein. Use this table on a standard 400 m track (4 laps = 1.6 km). The lap times are our arithmetic from the official 6.5-minute limit.
| Target finish | Pace per km | Each 400 m lap | Margin under the limit |
|---|---|---|---|
| 6:30 (the limit) | 4:04 | 97.5 s | 0 s |
| 6:15 | 3:54 | 93.8 s | 15 s |
| 6:00 | 3:45 | 90.0 s | 30 s |
| 5:45 | 3:36 | 86.3 s | 45 s |
Train for 6:00 or faster. On test day you run on an unfamiliar ground, often in a large group, so a 30-second buffer protects you.
SSC CPO 800 Metre Race: Pace Table (Female)
| Target finish | Pace per km | Each 400 m lap | Margin under the limit |
|---|---|---|---|
| 4:00 (the limit) | 5:00 | 120 s | 0 s |
| 3:45 | 4:41 | 112.5 s | 15 s |
| 3:30 | 4:23 | 105 s | 30 s |
For the 100 m, 16 seconds (men) is an average speed of 6.25 m/s and 18 seconds (women) is about 5.56 m/s.
Physical Standard Test (PST) at the Same Stage
PST (height and chest) is measured at the same ground before or with PET. The general standards in the 2026 notice are:
| Candidate group | Height | Chest (unexpanded / expanded) |
|---|---|---|
| Male (general) | 170 cm | 80 / 85 cm |
| Male, Scheduled Tribes | 162.5 cm | 77 / 82 cm |
| Female (general) | 157 cm | Not required |
| Female, Scheduled Tribes | 154 cm | Not required |
Hill-area, Gorkha and North-East relaxations, and the separate SI (Fire) CISF chest standard (81/86 cm), are in Para 12.10.1 to 12.10.2. Our SSC CPO eligibility and age limit 2026 note lists every relaxed row.
Rules That Can Disqualify You at PET/PST
| Rule (2026 notice) | What it means |
|---|---|
| PST/PET carry no marks; qualifying and eliminating (12.10.9) | Fail one event and you are out of this recruitment |
| Ex-Servicemen need not undergo PET (12.10.10) | ESM candidates still take PST and the written papers |
| Appeal on height or chest only (12.10.8) | The appellate authority on the ground decides; no further appeal |
| Height/chest relaxation needs Annexure-VIII certificate (12.10.6) | Carry the certificate from your district authority |
| Pregnancy rule for female candidates (12.10.11) | A candidate found pregnant is declared temporarily unfit; her vacancy is kept reserved and she is re-examined six weeks after confinement with a fitness certificate |
6-Week SSC CPO Physical Test Plan
Paper-I is on 23 to 28 November 2026 (SSC notice of 26.10.2026), and SSC will announce PET/PST dates only after the Paper-I result. Start now so you are race-ready when the call letter comes. This plan is our suggestion, not an SSC prescription; consult a doctor before hard training.
| Week | Running (4 days) | Jumps and shot put (2 days) |
|---|---|---|
| 1 | Easy 3 km runs; 4 × 400 m at 100 s (men) / 125 s (women) | Technique drills, 3 sets each |
| 2 | 4 km easy; 5 × 400 m at 96 s / 120 s | Long jump run-up marking |
| 3 | 6 × 400 m at 93 s / 115 s, 90 s rest | High jump scissors and approach |
| 4 | Time trial: 1.6 km (men) / 800 m (women) | Full attempts, 3 chances each |
| 5 | 4 × 800 m at race pace; 6 × 100 m strides | Shot put (men) at 4.5 m+ |
| 6 | Light runs; one final time trial 4 days before | Two light sessions only |
SSC CPO Physical Test FAQs
SSC CPO 1600 meter race kitne minute me hoti hai?
Purush ummeedwaron ko 1.6 km (1600 metre) ki daud 6.5 minute (6 minute 30 second) mein poori karni hoti hai. Yeh SSC CPO 2026 notice ke Para 12.10.4.1.2 mein likha hai.
What is the SSC CPO running time for female candidates?
Women must run 800 metres in 4 minutes and 100 metres in 18 seconds (Para 12.10.4.2).
Does SSC CPO PET carry marks?
No. PST and PET are qualifying and eliminating only (Para 12.10.9). Your final merit depends on Paper-II marks.
Is there a shot put in SSC CPO for women?
No. Shot put (16 lbs, 4.5 m in 3 chances) is only in the male PET.
SSC CPO female ke liye height kitni chahiye?
Saamanya mahila ummeedwaron ke liye 157 cm, pahadi kshetron ke liye 155 cm aur anusuchit janjati (ST) ke liye 154 cm. Mahilaon ke liye chest ka koi maanak nahi hai.
When will SSC CPO 2026 PET be held?
SSC has not announced it yet. Paper-I is on 23 to 28 November 2026, and PET/PST follows the Paper-I result. In the 2025 cycle, SSC's result write-up said PET/PST would be conducted by the CAPFs and that candidates should watch the SSC website for admission certificates.
Practice Next for SSC CPO
- Plan your preparation: SSC CPO syllabus 2026, SSC CPO cut off previous year, SSC CPO salary 2026.
- Sectional mocks for Paper-I: SSC CPO Reasoning Mock Test 01, SSC CPO Quant Mock Test 01.
- Other physical tests: SSC GD eligibility and age limit 2026.
Sources: SSC notice of examination for Sub-Inspector in Delhi Police and CAPFs Examination, 2026, Para 12.10 (PST/PET) and 16.4 (PDF); SSC "Corrigendum to Important Notice dated 01.10.2026" (revised CBE dates for JE and SI in Delhi Police and CAPFs Examination, 2026), 26.10.2026 (PDF). Pace and lap figures are our arithmetic. Last checked 27 October 2026.