#BEEP TEST RULES DOWNLOAD#

You can do this test absolutely free, so there’s no need to go buying anything at all unless you want to.

If you made it to the end of the test, something almost completely unheard of, you’d have made it through 21 levels, running nearly 5 km in a shade over 22 minutes, and you should probably stop reading this blog and instead go and enrol yourself for the Olympics, your result would be that good! Mere mortals, however, aren’t going to need to worry about this, as they’ll be running on empty somewhere between levels 8 and 12. If you made it to this stage you’d have run just over 2.5 km, which is equivalent to 1.6 miles. The vast majority of people will be done before they reach level 13, which takes less than 14 minutes. The great thing about the beep test is it won’t take you long at all. How long does it take and how far will I run? At the point where the athlete fails to reach the line before the beep, this becomes their highest score and the test is over. Over the course of the test, the athlete progresses up through various levels (lasting just over a minute each), with the beeps getting faster at each new level reached. Each run must be synchronised with a pre-recorded audio track which plays beeps (hence the name ‘beep test’) at regular intervals. Simply, the test involves running back and forth between two points 20m apart. Having done the test, working out your estimated VO2 max is simply a matter of applying an equation to the level you get on the bleep test. Instead, the best alternative is to use the beep test which makes testing VO2 levels something anyone can do simply and easily. However, most people aren’t going to have a facility like that handy and it’s not advisable to spend hours trying to build a crude testing machine from bits and pieces from your local DIY store. To measure your VO2 with precision, you’d need to be hooked up to a treadmill under clinical conditions and wear a mask which could accurately monitor how much oxygen you were using. The accurate way to test your Vo2 (not a good look for regular gym use) – photo courtesy of Wikipedia It’s a scientific measure of how fit you are and is important in determining your endurance capacity in exercise where you’re not flat-out sprinting all the time, which of course lends it well to a sport like 5-a-side. VO2 max is simply your maximum oxygen uptake, or your maximal aerobic capacity. Over 30 years later it’s still in popular use because it remains a great way to measure a person’s all-important VO2 max levels.

The beep test was created by Luc Leger of the University of Montreal way back in 1983, as a simple running test designed to test a person’s fitness levels.

#BEEP TEST RULES DOWNLOAD#

If you’re simply able to mark out a 20m distance, download an mp3 or use a handy app on your phone, then within 15 minutes you’ll know how you measure up. And it’s brilliantly simple – you don’t need any fancy equipment. The great news is that the bleep test gives you an objective measurement to work out if your fitness is up to the level you need. Whether you’re trying to join the police, the army, or just want to work out if you’re fit enough to play a team sport, such as 5-a-side, the beep test is something that you can use, and in many cases it’s required of you. How would your fitness measure up against players like this? The beep test will tell you…

Beep test rules