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The Ultimate Guide to The Beep Test!



Love it or hate it, the Beep Test is a classic for a reason! It's used by nearly every school, PE program and sports team around the world to test cardiorespiratory fitness.


Have you done it? 99% of people probably have.


Beep Test, Shuttle Run, Multi-stage Fitness Test, it has many names but one result ... sweat!


Here is a quick guide to getting the most out of the Beep Test:



What You'll Need:

First things first, let's gather the essentials:


  1. A Flat Surface: Find a smooth, level area like a field or a gymnasium. You want plenty of space to run without obstacles, so save the living room for another day.

  2. Markers: Cones, chalk, or even water bottles will do the trick. You'll need to mark 20 metres apart

  3. A Beep Test Audio File or App: Cue the beeps! Use this audio it's free!



Administering the Test:

Now that we've set the stage, it's time to dive into the action:


  1. Warm-Up: Don't skip this crucial step! A light jog, dynamic stretches, and a pep talk to yourself can go a long way in getting your body ready for the challenge ahead.

  2. Positioning: Line up at the starting line, eager and determined. Remember, it's not just about how fast you start, but how strong you finish.

  3. On Your Marks, Get Set, Go!: As the beeps begin, you'll dash towards the designated marker at the opposite end. Each level increases in intensity as the time between beeps shortens. It's like a race against time, with yourself as the ultimate competitor.

  4. Keep Pushing: The key is to keep pace with the beeps for as long as possible. This means maintaining consistent speed and covering the required distance before the next beep.

  5. Test Ends when you miss 2 beeps in a row


Evaluating Results:

So, you've reached your limit, and those beeps seem like a distant memory. Now what?


  1. Record Your Level: Make note of the level you reached and the number of shuttles completed. This is your benchmark for future improvement.

  2. Reflect and Rejoice: Take a moment to celebrate your efforts, regardless of where you landed. The beep test is as much about resilience as it is about raw speed.


Rating based on age and gender



V02 Maximum Predictor based on Beep Test level achieved

Beep Test Level

Distance Covered (meters)

Estimated VO2 max (ml/kg/min)

Level 5

300

25.4

Level 6

350

28.2

Level 7

400

30.4

Level 8

450

32.8

Level 9

500

35.1

Level 10

550

37.4

Level 11

600

39.7

Level 12

650

42.1

Level 13

700

44.4

Level 14

750

46.7

Level 15

800

49.0

Level 16

850

51.3

Level 17

900

53.6

Level 18

950

55.9

Level 19

1000

58.2

Level 20

1050

60.5


What's your highest score?


Give the Beep Test a go today!

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