How to Peak for Your PFA in 3 Days | Training, Fuel & Recovery Guide

When PFA day rolls around, it’s not about getting fitter — it’s about performing.
At this point, all the training is done. The goal now is to recover, sharpen up, and walk in confident knowing your body is primed to perform at its best.

Think of this as a mini taper. Not a full training taper like you’d do before a big event, but just enough to reduce fatigue, freshen up, and stay sharp. These final three days are where you shift focus from building fitness to maximising readiness.

1. Training Preparation – Reduce Load, Stay Sharp

You can’t build new fitness in three days, but you can absolutely ruin your recovery.
Here’s how to structure your final 72 hours:

3 Days Out:

• No hard sessions.

• Your last solid workout should already be done.

• Light strength, cardio or mobility work only.

2 Days Out:

• Full rest day or gentle mobility work.

• Use this time to stretch, roll out tight areas, and mentally reset.

1 Day Out:

• Short, easy run — 15 to 20 minutes at a comfortable pace (zone 2).

• Add 3–4 short strides (20–30m accelerations) at around 90% effort.

• Finish with 2–3 light sets of push-ups to stay familiar with the movement.

Keep it light and snappy — you’re priming your body, not training it.

👉 For a deeper look at how to taper effectively before your basic training, check out:
How to Train 2 Weeks Before Kapooka

2. Hydration Strategy – Arrive Hydrated, Not Thirsty

Too many applicants try to “catch up” on water the night before — don’t do that.
You want to arrive hydrated, not spend the night running to the bathroom.

Your target:

• Aim for 30–40ml of water per kg of bodyweight daily.
  (e.g. 70kg = 2.1–2.8L per day)

• Spread it evenly through the day.

• Add a small pinch of salt to one or two glasses to help retain fluids and replenish electrolytes.

On test day:
Keep sipping small amounts in the morning. Don’t skull large amounts right before the test — small, consistent drinks are best.

3. Nutrition Strategy – Fuel Up, Don’t Cut Down

Your aim here is simple: refuel and top up energy stores.
This is not the time to restrict calories or “eat clean” to the point of under-fuelling.

Here’s the plan:

• Eat at maintenance or slightly above.

• Increase carbohydrate intake (4–6g per kg bodyweight) for the final 2–3 days.

• Maintain protein intake at roughly 2x bodyweight (in grams).

• Stick to whole, simple, easy-to-digest meals.

Test Day Fuel:

• 2–3 hours before: Light, carb-based meal (e.g. oats with fruit, or toast with honey).

• 30–60 minutes before: Quick carbs like a banana, rice cakes, or sports drink.

• Avoid new or heavy foods — you want predictable, clean energy.

4. Sleep & Recovery – Bank It Early

Sleep is your biggest recovery and performance enhancer.
Don’t panic if you sleep poorly the night before — that’s normal. What matters is the three nights leading up to it.

• Aim for 7–9 hours each night.

• Go to bed at the same time, reduce screen time, and wind down early.

• Use those three nights to “bank” good sleep so you’re covered even if nerves hit the night before.

5. Final Wrap-Up – Go In Ready

You’ve already done the hard work.
These final three days are about reducing fatigue, not adding more.

Quick Recap:
✅ Training: Reduce load, stay sharp.
💧 Hydration: Consistent intake daily.
🍚 Nutrition: Fuel up, don’t restrict.
😴 Sleep: Bank it early.

Go in confident, trust your prep, and back the work you’ve already done.

Watch the Full Training Talk

🎥 Watch the full breakdown here:

Next Steps: Build the Foundation for Service

If you’re preparing for the PFA, don’t stop there. The next phase is building the all-round strength, fitness, and resilience you’ll need for basic training and beyond.

💪 Get the Fit For Service Training Plan
Structured programming, accountability, and ADF-specific fitness coaching to help you perform at your best.
👉 Join the Program Here

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