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 You only need to place one foot on or over the cone line, so don’t run past it, only run to it. The success of the test is often based on how well you pace yourself in the early levels. The first level is like a warm up pace, so you should run it quite slow. All that is required for you is to reach the cone before the beep goes. 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. The test is widely used across Australia especially in sporting clubs and schools. The Beep Test was invented by Canadians in 1982, and was first run at The University of Montreal in Canada. 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 provides a good estimate of a persons VO2 Max.
The length of the shuttle is 20 metres and a beep indicates when and how often you run. The Beep Test is also known as the Shuttle Run Test, or Multi Stage Test
