"It's a piece of cake," he said. "When I was two years out of college, at 27 maybe, I got the national record and I think that's still held today - 1min and 31secs."
The 39-year-old former community constable, now officer in charge of Tauranga police's alcohol compliance team, grew up with gymnastics and until last year played senior rugby.
Ninety-nine per cent of policing is driving, sitting and talking, Mr Fraser said.
But as for the extra 1 per cent, "I've had my fair share of foot chases. Usually I catch them within 500m."
One notorious criminal once gave Mr Fraser the slip in a chase in pitch-black conditions - but the officer has caught up with him a few times since.
Then then there was the "massive scrap" he had with an offender who was so bulky that handcuffs could not fit around his wrists.
"It turned nasty and I got a broken finger; he bit through my tendon and I almost blacked out ... That was probably the scariest thing for me physically."
Mr Fraser reckons Bay of Plenty police are the fittest because the region has long been spoiled for applicants and enjoys a strong fitness culture.
"Most of the police here have sporting backgrounds whether it's rugby, netball, surfing or swimming ... We have a national sprinter here as well.
"And people who want to become police are of that same sort of mould ... with that competitive, self-motivated edge ... and here in the Bay of Plenty, we've got such a good team that we keep our own fitness levels up," Mr Fraser said.
The district commander, Superintendent Glenn Dunbier, said outdoor activities were part of everyday life in the Bay - "an easy place to be fit".
"We do take fitness seriously, both because it is a critical component of being able to do a demanding job in local communities, but also because we want staff to be healthy and well for themselves and for their families.
"On any given day, somewhere in the Bay of Plenty district, the fitness of our police staff is put to the test.
"This might be a dog-handler working with his dog to track an offender over many kilometres, actually chasing an offender through streets, or rescuing someone from a body of water, down a cliff or in the bush, or from out of a burning house, as happened in Te Puke last year," Mr Dunbier said.
Instead of being stood down, officers who fail the test are placed on a "remedial programme" to assist with "barriers" to completing it, New Zealand Police human resources general manager Brendan Keys said.
He could not say how many officers had been placed on the programme as the force does not record those numbers.
The police test compares with the Royal New Zealand Air Force's multi-level mandatory operational fitness test, involving a timed 5km march carrying 20kg of gear; the Navy's physical fitness test, including a multi-stage shuttle run and push-ups; and the Army's required fitness level test, consisting of a 2.4km run and continuous press-ups and curl-ups.
THE TEST
Police taking the physical competence test must complete a multi-part 400m circuit in this order:
* Push a car trailer 10m
* Carry a car wheel assembly 10m.
* Run 200m.
* Walk a 5m right angle beam, 1m off the ground.
* Jump a 1.8m long jump.
* Run around cones and under and over hurdles for 30m.
* Climb through a 1m-high window.
* Climb over a solid 1.8m high wall.
* Drag a (dummy) body 7.5m.
* Climb a 2.2m wire fence.
