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!