Preparing for the Intelligence Bureau (IB) Physical Efficiency Test (PET) 2025 is crucial for aspiring candidates aiming to join this esteemed organization. The PET assesses a candidate’s physical fitness through various activities, including running, push-ups, and other strength criteria. Understanding the specific requirements and training accordingly can significantly enhance your chances of success.
Key Highlights ✨
- Organization Name: Intelligence Bureau (IB)
- Test Name: Physical Efficiency Test (PET) 2025
- Eligibility: Male and Female Candidates
- Activities Included: Running, Push-Ups, Strength Tests
- Height Requirement: Male – 165 cm; Female – 157 cm
- Weight: Proportionate to Height
- Vision Standards: 6/6 and 6/9 for both eyes
- Physical Conditions: No genetic disorders or physical deformities
- Official Website: mha.gov.in
Running Requirements 🏃♀️
The running component evaluates cardiovascular endurance:
- Male Candidates: Required to complete a 1,600-meter run within 15 minutes.
- Female Candidates: Required to complete a 1,000-meter run within 15 minutes.
Consistent practice can help in meeting these time frames.
Push-Ups and Strength Criteria 💪
Strength assessment includes:
- Push-Ups: Demonstrating upper body strength.
- Additional Strength Tests: May involve activities like cycling:
- Male Candidates: 8 kilometers in 30 minutes.
- Female Candidates: 5 kilometers in 30 minutes.
Regular training focusing on these areas is essential.
Height and Weight Standards 📏
Physical measurements are as follows:
- Height:
- Male Candidates: Minimum 165 cm.
- Female Candidates: Minimum 157 cm.
- Note: Candidates from hilly regions and tribal areas may receive a 5 cm height relaxation.
- Weight: Should be proportionate to height, ensuring a healthy Body Mass Index (BMI).
Vision Standards 👀
Clear vision is mandatory:
- Distant Vision: 6/6 and 6/9 for both eyes, with or without glasses.
- Color Vision: Candidates must not have color blindness or night blindness.
Disqualifying Conditions 🚫
Certain medical conditions can lead to disqualification:
- Physical Deformities: Such as knock knees, flat feet, bowlegs, or varicose veins.
- Past Injuries: Any serious accidents with lasting effects may impact eligibility.
Preparation Tips 📝
To excel in the IB PET:
- Structured Training: Develop a routine focusing on running endurance and upper body strength.
- Balanced Diet: Maintain a diet that supports physical activity and overall health.
- Regular Medical Check-Ups: Ensure no underlying health issues could hinder performance.
For detailed information and updates, visit the official IB website: mha.gov.in.
Training Plan for IB Physical Efficiency Test 2025 🏋️♂️
A well-structured training plan can help candidates improve endurance, strength, and agility. Here’s a breakdown of how to prepare effectively:
1. Running Training Schedule 🏃♂️
- Week 1-2: Start with brisk walking (10-15 minutes) and light jogging (5-10 minutes).
- Week 3-4: Gradually increase jogging time and aim for a 1 km non-stop run.
- Week 5-6: Work on speed improvement and try to complete 1,600 meters within 12-13 minutes.
- Final Weeks: Focus on stamina building by running longer distances (2-3 km) at a steady pace.
Running Tips
✅ Wear lightweight running shoes to reduce injury risk.
✅ Train on grass or soft surfaces to prevent knee strain.
✅ Maintain steady breathing and avoid sudden bursts of speed.
2. Push-Up Routine 💪
Push-ups improve upper body strength and endurance. Follow this schedule:
- Week 1-2: Start with 10-15 push-ups per set, 2 sets daily.
- Week 3-4: Increase to 20 push-ups per set, 3 sets daily.
- Week 5-6: Aim for 25-30 push-ups per set with a focus on stability and endurance.
Push-Up Tips
✅ Keep your back straight to avoid injuries.
✅ Engage core muscles for better control.
✅ Perform push-ups on a flat, non-slippery surface.
3. Strength and Endurance Workouts 🏋️♀️
Apart from running and push-ups, IB PET candidates should focus on full-body workouts:
- Squats (3 sets of 15 reps) – Strengthens legs and improves balance.
- Planks (3 sets of 30 seconds each) – Enhances core strength.
- Jumping Jacks (3 sets of 30 reps) – Boosts agility and stamina.
Strength Training Tips
✅ Stretch before workouts to prevent injuries.
✅ Stay hydrated and eat protein-rich foods for muscle recovery.
✅ Gradually increase intensity instead of overexerting yourself.
4. Diet and Nutrition for Peak Performance 🥗
A balanced diet is key to maintaining fitness levels during IB PET preparation.
Essential Nutrients
🥩 Protein: Chicken, eggs, fish, lentils, and dairy for muscle repair.
🍎 Carbohydrates: Brown rice, whole wheat, oats, and fruits for energy.
🥑 Healthy Fats: Nuts, seeds, and avocados for endurance.
💧 Hydration: Drink at least 2-3 liters of water daily.
5. Rest and Recovery 😴
Rest is as important as training:
- Sleep 7-8 hours for muscle recovery.
- Take rest days to prevent overtraining injuries.
- Use foam rolling and stretching to relax muscles.
Final Checklist Before IB PET 2025 ✅
🔹 Practice running daily and meet the required timing.
🔹 Improve upper body strength with push-ups and resistance training.
🔹 Maintain a healthy weight and BMI.
🔹 Wear comfortable sportswear for practice.
🔹 Get a medical check-up to ensure physical fitness.
By following this training plan, candidates can significantly enhance their stamina, strength, and agility, ensuring success in the IB Physical Efficiency Test 2025.
For official updates, visit: mha.gov.in.