How do you train for a Beep Test?

Try a mix of:

Steady running (warm up 5 mins, followed by 15-20 mins of running at a steady pace, then a cool down).
Interval training (warm up 5 mins, 30 secs hard sprint + 30 secs walking x 10, cool down). Interval training simulates what your body will go through in the bleep test.

How do you train for the Beep Test at home?

Some long slow running – between 3-10 kms or 2-6 miles. 1 mile/kilometer runs x 3-5. Circuit training – incorporating whole body activities (running, cycle, stepper), body weight exercises and lifting weights. Interval or fartlek training – repeat 400-800m runs with a short rest or jogging in between.

Is there an app for the Beep Test?

The Beep Test app is available in Google Play only. Even though the app is free, there are no ads and in-app purchases.

How far is 8.7 on the Beep Test?

To pass this test you must achieve level 8 shuttle 8 (8.8). You will be asked to run at increasing speeds of 0.5 km/hr over a 20 meter shuttle distance to the pace of a cd player. You will start off jogging at 8.5 km/hr at level 1. The test will bleep to start and you must meet the bleep at each 20m shuttle.

Can I do the beep test everyday?

Your body needs rest day to recover and there is probably other training or exercise you should be doing. Otherwise, you could do it a few times a week no problem, and it would actually be good practice and good training if you are aiming to improve in the beep test.

Can you do a 10m beep test?

Simply, the test involves running back and forth between two points 20m apart. Each run must be synchronised with a pre-recorded audio track which plays beeps (hence the name ‘beep test’) at regular intervals.

Can you do beep test everyday?

I wouldn’t do it everyday, just twice a week max and weights 3x a week will drastically improve your overall fitness. No. For a start, the bleep test is a very poor test for fitness – it becomes more of a test of reaction times at the higher levels and has little to do with your actual fitness.

What is good beep test score?

20m Multistage Fitness Test (Beep Test) Instructions

	men	women
excellent	> 13	> 12
very good	11 – 13	10 – 12
good	9 – 11	8 – 10
average	7 – 9	6 – 8

Does the beep test burn fat?

You will never see a fat person efficient at the beep test. The only people who ever do any good with this form of training are strong, muscular and lean.