Fitness Testing
Fitness Testing > Tests > Aerobic Endurance > Beep Test
Beep Test Instructions
(alternate names: Multistage Fitness Test, MSFT, 20m Shuttle, Bleep Test)
Instructions | Variations | Calculator | Maximizing | Purchase | References | Videos
The multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, the complete guide to the bleep / beep test can be found here.
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equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, cd or pre-recorded audio tape, cd or tape recorder, recording sheets.
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description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute (more on test variations, and see video examples).
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scoring: The athletes score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. This score can be converted to a VO2max equivalent score using this calculator.
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target population: this test is suitable for sports teams and school groups, but not for populations in which a maximal exercise test would be contraindicated.
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validity: There are published VO2max score equivalents for each level reached (calculator available here). The correlation to actual VO2max scores is high.
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reliability: Reliability would depend on how strictly the test is run, and the practice allowed for the subjects.
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advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity.
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disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.
- other considerations:
- As the audio-tapes may stretch over time, the tapes need to be calibrated which involves timing a one-minute interval and making adjustment to the distance between markers. The recording is also available on compact disc, which does not require such a stringent calibration, but should also be checked occasionally (see calibrating your tape)
- This test goes by many names, though you need to be careful as the different names also may signify that these are different versions of the test. Therefore you need to be wary when comparing results or comparing to norms.
- This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.
Related Pages
- The complete guide to the beep test, for links to more information
- see video examples of the beep test being performed
- Maximizing Your Score - to get the most out of the beep test.
- Guide to Variations of the beep / bleep test
- References for the beep test
- Purchasing the cd
- Calculating Your Score - calculator to determine your VO2max equivalent score
- calibrating you beep test tape
- What's your best score? some results of athletes. See also the Beep Test Records
