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Multi-Stage Fitness Test

(Beep Test)

The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO2 Max (maximum oxygen uptake). The test is especially useful for players of sports like football, hockey, or rugby.

The test involves running continuously between two points that are 20 m apart. These runs are synchronised with a pre-recorded audio tape or CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.

The recording is typically structured into 23 'levels', each of which lasts 60 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level. The progression from one level to the next is signalled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

Calculations

Level Speed (km/h) Distance (m) Cumulative Distance (m)
1 8.5 142 142
2 9.0 150 292
3 TEETH 9.5 158 450
4 10.0 167 617
5 10.5 175 792
6 11.0 183 975
7 11.5 192 1167
8 12.0 200 1367
9 12.5 208 1575
10 13.0 217 1792
11 13.5 225 2017
12 14.0 233 2250
13 14.5 242 2492
14 15.0 250 2742
15 15.5 258 3000
16 16.0 267 3267
17 16.5 275 3542
18 17.0 283 3825
19 17.5 292 4117
20 18.0 300 4417
21 18.5 308 4725
22 19.0 317 5042
23 19.5 325 5367
Total= 5367 metres

The starting speed is 8 km/h and each minute the speed is increased by decreasing the interval between the beeps, see the table below for ‘beep’ interval times for each one minute stage.

Stage

Speed

Interval

Stage

Speed

Interval

1
2
3
4
5
6
7
8
9
10

8,0
8,5
9,0
9,5
10,0
10,5
11,0
11,5
12,0
12,5

9,0
8.5
8,0
7,6
7,2
6,9
6,6
6,3
6,0
5,8

11
12
13
14
15
16
17
18
19
20

13,0
13,5
14,0
14,5
15,0
15,5
16,0
16,5
17,0
17,5

5,5
5,3
5,1
5,0
4,8
4,7
4,5
4,4
4,2
4,1

Players should pivot on the line at the moment of the beep (not quicker or slower). The test result is expressed in stages, you can score between 1/2 or 1 stage.