Bleep test / Shuttle run test
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.
Equipment need for the bleep test
To correctly perform the bleep test / shuttle run test participants will need:
- Flat, non-slip surface
- Marking cones
- 20m measuring tape
- CD or pre-recorded audio tape, cd or tape recorder
- Recording sheets
How to perform the bleep test / shuttle run test
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.
Video of the bleep test / shuttle run test in action
A team of soccer players are put through their paces during a bleep test session.
Scoring on the bleep test / shuttle run test
Use the table below to assess individual score taken during the bleep test.
|
Level
|
Speed (km/h)
|
Shuttles
|
Distance (m)
|
Cumulative Distance (m)
|
|
1
|
8.5
|
8
|
160
|
160
|
|
2
|
9.0
|
8
|
160
|
320
|
|
3
|
9.5
|
8
|
160
|
480
|
|
4
|
10.0
|
9
|
180
|
660
|
|
5
|
10.5
|
9
|
180
|
840
|
|
6
|
11.0
|
10
|
200
|
1040
|
|
7
|
11.5
|
10
|
200
|
1240
|
|
8
|
12.0
|
10
|
200
|
1440
|
|
9
|
12.5
|
11
|
220
|
1660
|
|
10
|
13.0
|
11
|
220
|
1880
|
|
11
|
13.5
|
12
|
240
|
2120
|
|
12
|
14.0
|
12
|
240
|
2360
|
|
13
|
14.5
|
13
|
260
|
2620
|
|
14
|
15.0
|
13
|
260
|
2880
|
|
15
|
15.5
|
13
|
260
|
3140
|
|
16
|
16.0
|
14
|
280
|
3420
|
|
17
|
16.5
|
14
|
280
|
3700
|
|
18
|
17.0
|
15
|
300
|
4000
|
|
19
|
17.5
|
15
|
300
|
4300
|
|
20
|
18.0
|
15
|
300
|
4600
|
|
21
|
18.5
|
16
|
320
|
4920
|
|
22
|
19.0
|
16
|
320
|
5240
|
|
23
|
19.5
|
17
|
340
|
5580
|
The pros and cons of the bleep test / shuttle run test
The bleep test / shuttle run test is a valid fitness test with may journals and fitness testing books citing both the test and the scoring system above. The realibility of the bleep test will depend solely on the practice allowed for the participants and how strictly the test adheres to the instructions of this and other articles on the subject.
However, like many fitness tests, the bleep test / shuttle run test has both pros and cons. These include:
Advantages of the bleep test / shuttle run test
- The bleep test allows for mass participation
- The bleep test records 'maximal aerobic capacity
- Inexpensive equipment
Disadvantages of the bleep test / shuttle run test
- Practice levels can effect scoring
- Motivation levels of participants must be high to record a valid score
- As an outdoor test environmental and climate conditions may effect scoring
The majority of this article is courtesy of TopEndSports.com
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