The training in the middle of the year is a trial to test the fitness, strength and ability of the lifeguards. It consists of an 800-metre swim in under thirteen-and-a-half minutes in a swimming pool, a 600-metre swim surf and two 600-metre runs and on the sand, a 600-metre board paddle, then a set of demanding rescues at Bondi which should be completed in under 25 minutes.
The annual assessment takes place during the middle of the year, evaluating lifeguards' physical prowess through various exercises. This includes an 800-metre swim in less than thirteen-and-a-half minutes in a swimming pool, accompanied by a 600-metre surf swim, two 600-metre land runs, a 600-metre board paddle, and a demanding rescue course at Bondi that needs to be completed within 25 minutes.