Beebleblog

What is the Beep Test?

The Beep Test, the Bleep Test, the Yo-Yo Test, the Shuttle Run Test and even the Multi Stage Test are all one and the same. They work on the concept of beating one’s previous performance to show improvement in endurance and they are also a good measure of your VO2 Max (a measure of the body’s ability to take in and use oxygen measured in litres per minute - Beeble).

How is a Beep Test carried out?

Firstly you need a small amount of equipment. You will need a tape measure at least 20 metres long, you will also need 2 markers (e.g. cones) and you will need a stereo to play the actual beeps. Oh, and of course you will need a flat non slip area big enough to hold 20 metres in a straight line and enough of a gap at each end so you won’t go running into any walls! Below is a diagram of how the layout should look:

Before Beginning the Test

Once you have marked out your 20 metres and you are ready to get going, you need to warm up and stretch. This may sound silly as you may think that you need to conserve your energy before going into the test, but the process is very intense and going into it "cold" won’t get you your best result and it could result in an injury. So complete a full body stretch and some simple warm up exercises like jogging on the spot for 3 minutes or so. This will help get the heart pumping and the blood to the legs where it is needed.

The Test

Start the CD or MP3 to get the test going. It will talk you through it and you will find that the first few levels seem relatively easy, but don’t get carried away! Keep your breathing regular and pace yourself because it is just going to get harder and harder.

The majority of tests will start at a fairly relaxed 8.5 km/h and will increase by 0.5 km/h at each new level. Your running has to coincide with the beeps, so by the time you have reached the first cone/marker and turned you should hear the beep, when you reach the starting point and turned you should hear the second beep. This goes on with you running between these two points until you cannot keep up with the beeps. If the beep sounds before you get to the marker then you have failed to keep up with it and your test is over. Make a note of the level you were on and how many shuttles or runs you have completed fully. Keep this information so that you can better it the next time.

If you want to learn what your VO2 max is then click here and enter in your results. The calculator will give you your VO2 max reading and you can compare this to a chart of VO2 max norms for different ages and thus learning if you are fit or not!

Beeble’s Opinion

This is a simple and effective way to: (a) learn your VO2 max, which in itself is a good indicator of fitness levels, and (b) have a guide to try and beat each time, thus learning if your fitness is improving. All in all we love it as do many sporting professionals and coaches. It also has a few advantages as you can test a whole team or group at the same time if you have a room or area wide enough. The only real disadvantage of this test that we can think of is that it is not going to be suitable for absolutely everybody.

And a Warning…

As mentioned in "Beeble’s Opinion" the test is not suitable for absolutely everybody and so if you fall into any of these categories then please do not attempt this test and at the very least check with your doctor before you attempt it.

When not to take part in the Beep Test

•    If you have high blood pressure
•    If you are unfit
•    If you have asthma or other lung related illness
•    If you have an injury of any kind
•    If you are pregnant
•    If your family has a history of heart related illness or disease
•    If you have knee or joint problems

Or any other reason that you can think of where an immense amount of strain on the body, heart and lungs could be detrimental to your well-being. If you are unsure then please check with your doctor to get the all clear before trying the test.

Some useful resources

Turn your computer into a beep test with a great downloadable program available here just scroll down to the Fitness Tests and download the zip file. It is a great little program that makes the testing far simpler.

Good luck with the tests and please do let us know how you get on. Be safe!

One Response to “Fitness Test: The Beep Test”

1. Marissa Says:
   August 17th, 2007 at 10:53 pm

   This sounds like a good way to increase your sprint time as well! I had never heard of this before, as far as calling it Beeble test, but I have done this for training in track!

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