Beep Test

Beep Test

The beep test is possibly the most commonly used endurance fitness test conducted around the world. It is so popular because it is simple to conduct, requires minimal and inexpensive equipment, and large groups can be tested at once.

The test goes by many names (shuttle run test, beep, bleep test (UK), yo-yo, PACER, Aero, multistage fitness test, MSFT), but is essentially the same whatever it is called.

To start the test, read the directions below, then go to the beep test challenge page at:

https://www.crankitfitness.club/club/beep-test-challenge/

 

Equipment required: 

Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio file, audio speakers or mp3 player with headphones.

 

How to complete:

This test involves continuous running between two lines 20m apart in time to recorded beeps. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow.

The athlete continues running between the two lines, turning when signalled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level).

If the line is reached before the beep sounds, the athlete must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the athlete must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’.

The test is stopped if the athlete fails to reach the line (within 2 meters) for two consecutive ends after the first failed beep.

 

Scoring: 

Your score is the level and number of shuttles (20m) reached before you were unable to keep up with the recording.

To calculate your repetitions (or shuttles), use the scoring table below and enter your total number of shuttles completed in the repetitions box on the Beep Test Challenge page.

For example, if you achieve level 8.8 , then you would have a total of 79 shuttles/reps (7 + 8 + 8 + 9 + 9 + 10 +10 + 8).

 

Level

 

Shuttles

running speed (km/h)
1 7 8.0
2 8 9.0
3 8 9.5
4 9 10.0
5 9 10.5
6 10 11.0
7 10 11.5
8 11 12.0
9 11 12.5
10 11 13.0
11 12 13.5
12 12 14.0
13 13 14.5
14 13 15.0
15 13 15.5
16 14 16.0
17 14 16.5
18 15 17.0
19 15 17.5
20 16 18.0
21 16 18.5

This norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults, using the standard Australian beep test version.

Very
Poor

Poor Average Good Very
good
Excellent
MEN <5 5-7 7-9 9-11 11-13 >13
WOMEN <4 4-6 6-8 8-10 10-12 >12

Test validity:

There are numerous references correlating the score you achieve on the beep test with actual VO2max:

References:

  • Olds, T, Tomkinson, G, Léger, L and Cazorla, G (2004).Worldwide variation in children’s fitness: a meta-analysis of 109 studies on the 20m shuttle run from 37 countriesJournal of Sports Sciences Volume 24, Number 10/October 2006.
  • Tomkinson, G.R., Léger, L.A., Olds, T.S., & Cazorla, G. (2003).Secular trends in the performance of children and adolescents (1980–2000): An analysis of 55 studies of the 20 m shuttle run in 11 countries. Sports Medicine, 33, 285–300.
  • Australian Sports Commission (1999).20 m shuttle run test: A progressive shuttle run test for measuring ærobic fitness. Belconnen, ACT: Australian Coaching Council.
  • Léger, L.A. and Lambert, J., 1982,‘A maximal multistage 20m shuttle run test to predict VO2max‘,European Journal of Applied Physiology, Vol 49, p1-5.
  • Leger, L. and Gadoury, C, (1989)‘Validity of the 20m shuttle run test with 1 minute stages to predict VO2max in adults. Canadian Journal of Sport Science, 14:1 21-26.
  • Brewer, J., Ramsbottom, R., & Williams, C. (1988).Multistage fitness test: A progressive shuttle-run test for the prediction of maximum oxygen uptake. Belconnen, ACT: Australian Coaching Council.
  • Ramsbottom et al. (1988)A progressive shuttle run test to estimate maximal oxygen uptake. British Journal of Sports Medicine 22: 141-5.

 

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Owen B

Founder and CEO at CrankIt Fitness and Club CrankIt. International fitness educator and entrepreneur.

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