The Dreaded Beep Test
The Beep Test is also known as the Shuttle Run Test, or Multi Stage Test
The length of the shuttle is 20 metres and a beep indicates when and how often you run. The beep test provides a good estimate of a persons VO2 Max.
The Beep test is commonly used to test cardio fitness as it is easy to set up, cheap and large groups can be tested together. The Beep Test was invented by Canadians in 1982, and was first run at The University of Montreal in Canada. The test is widely used across Australia especially in sporting clubs and schools.
The aim of the beep test is for you to run for as long as you can across the 20metre shuttles, going up and back between cones. All that is required for you is to reach the cone before the beep goes. The first level is like a warm up pace, so you should run it quite slow. The success of the test is often based on how well you pace yourself in the early levels. You only need to place one foot on or over the cone line, so don’t run past it, only run to it.
The level one speed is 8.5km per hour, each level goes up half a km until the last level 21, if you get to this level you are travelling at 18.5km an hour
Each level goes for approx 62 seconds,
Level one has 7 shuttles; levels 2 and 3 have 8 shuttles; levels 4 and 5 have 9 shuttles; levels 6 and 7 have 10 shuttles; levels 8, 9 and 10 have 11 shuttles; levels 11 and 12 have 12 shuttles; levels 13, 14 and 15 have 13 shuttles; levels 16 and 17 have 14 shuttles; levels 18 and 19 have 15 shuttles; and levels 20 and 21 have 16 shuttles
The shuttle time for the Level One is 9 seconds per shuttle; the shuttle time for level 21 is 3.89 seconds!
When you get to level 6 you have run One kilometre, at Level 11 you have run a bit over 2km, and if you finish the test you will have run just under 5km
When you get to level 5 you have been running for 5 mins 14 secs
When you get to level 8 you have been running for 8 mins 28 secs
When you get to level 10 you have been running for 10 mins 32 secs
When you get to level 12 you have been running for 12 mins 38 secs
When you get to level 14 you have been running for 14 mins 45 secs
The Australian Army require an entrance of 7.5 beep test score
The Royal Australian Airforce 6.5
The Australian Navy 6.1
Fire Brigades 9.6
Australian Police Force varies between states but it is somewhere in between levels 9 and 10 for men, and 6 and 7 for women
Taken from http://www.lazyrunner.com/beep-test