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Beep Test or 20m Shuttle Run

The Beep Test is the most used aerobic fitness test. Schools, work places, defence services and athletes regularly participate in the beep test.

The test requires a sound track, which can be down loaded as an mp3 file, a smart phone app or purchased as the traditional tape or CD. The beep test contains 21 levels, each lasting 60-65 seconds in length.

To perform the beep test you need to measure out a flat 20m course. After a light warm up, rest for 2-3 minutes before beginning the test. The sound track will inform you that the beep test is about to begin. The test involves running the 20 metre course and placing one of foot over the line. You must wait for the beep before leaving the line and returning the 2o metres to the start point.

As the test progresses the time given to cover the 20 metres decreases. You finishing score is the point when you miss 2 consecutive 2o metres. continue. Listen to the level you have reached. It will be in the format of Level 9 Shuttle 7. This indicates you have completed 9 levels and 7 shuttles with in level 9

Equipment : Beep Test sound track, cones, 20 meter tape measure, flat 30 metre paved area

Click to measure vo2max
Assessing your Aerobic Fitness Results

The below table will provide a brief analysis of your results. Click the assess my result icon to convert your beep test result into a VO2 max value. You can compare this result to population norms as well as see your recommended cardio program level for the opportunity fitness training programs.

 

Level Shuttles Running Velocity (km/h) Total Distance Approx Total Time VO2 max
1 7 8.0 140 1:03 n/a
2 8

9.0

300 2:06 <20
3 8 9.5 460 3:09 23
4 9 10.0 640 4:12 26.5
5 9 10.5 820 5:15 30
6 10 11.0 1020 6:18 33.5
7 10 11.5 1220 7:21 37
8 11 12.0 1440 8:24 40
9 11 12.5 1660 9:27 43.5
10 11 13.0 1880 10:30 47
11 12 13.5 2120 11:33 50.5
12 12 14 2360 12:36 54
13 13 14.5 2620 13:39 57.5
14 13 15 2880 14:42 61
15 13 15.5 3140 15:45 64.5
16 14 16 3420 16:48 68
17 14 16.5 3700 17:51 71
18 15 17 4000 18:54 74.5
19 15 17.5 4300 19:57 78
20 16 18 4620 21:00 81.5
21 16 18.5 4940 22:03 85
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Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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