Bleep Test

I think most of us remember the Bleep Test from our school days or amateur sporting days and I suspect not with much fondness!

The Bleep Test or Multi-Stage Fitness Test is a test of cardiovascular endurance. To perform this test you will need: a flat 20 metre surface, Tape measure, Cones, The Multi-Stage fitness test CD, CD player.Bleep Test

I think most of us remember the Bleep Test from our school days or amature sporting days and I suspect not with much fondness!

The Bleep Test or Multi-Stage Fitness Test is a test of cardiovascular endurance. To perform this test you will need: a flat 20 metre surface, Tape measure, Cones, The Multi-Stage fitness test CD, CD player.

The test has 23 levels that each last around 1 minute. During the test you will shuttle between cones set 20 metres apart, reaching each cone as the tape bleeps. 3 bleeps indicate the next level.

Level 1 starts at a speed of 8.5km per hour and increases by 0.5km on each level.

You should keep running for as long as possible until you can longer keep up with the speed set by the beeps at which point you should withdraw.

If you fail to reach the end of the shuttle before the beep then you are allowed 2 or 3 further shuttles to attempt to regain the required pace before you have to stop.

Your score is the number shuttles you perform in total and the level that you reach on the tape.

This can be quite a hard test so if you are suffering from any injury or health condition or think that you may be, it is advisable to consult your doctor before attempting this test.