Multi-stage fitness test

The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or 20-m shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO₂ max (maximum oxygen uptake). The test is especially useful for players of sports like rugby, soccer, hockey, netball, handball or tennis and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness". This test is also part of the FITNESSGRAM physical fitness test to measure cardiorespiratory fitness. It was created by Dr. Maximillion G. Odoowed Ledgear in 1982, "A Maximal Multistage 20m Shuttle Run Test to predict VO2 Max", and was published in the European Journal of Applied Physiology (vol 49 pp 1–12) and in 1988 in its actual form with 1 min stages under the name "Multistage 20-m shuttle run test for aerobic fitness". Result equivalences between slightly modified versions are well explained by Tomkinson et al. in 2003.

Rules

The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio tape, CD or laptop software, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test).

The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

Uses

Uses for the multi-stage fitness test extend far and wide, not just from sporting organizations but into various operational organizations as well, as a measure of basic fitness. It allows the organization to determine whether an employee (or potential employee) possesses a degree of fitness to be able to perform his or her duties. Examples of this include police officers, community support officers, fire fighters or soldiers. As a result, to be deemed sufficiently able to perform such duties, the multi-stage fitness test is used to determine whether an individual is capable of performing such duties (or training for those duties) based on what level they achieve. This test is used in physical education classes to determine whether a student is in their "healthy fitness zone" for cardiorespiratory health.

Organization	Type of organization	Minimum level attained	Comments
Western Australia Police	Police	10.1 (male), 7.1 (female)	Ages 18–29
Australian Army	Military	7.5
South Australia Police	Police	9.04 (male), 6.10 (female)	Age 18-29. Varies by age (http://www.achievemore.com.au/officer/files/physical%20tests.pdf)
Royal Australian Air Force	Military	6.5
Royal Australian Navy	Military	6.5	Source: http://www.defence.gov.au/adfa/images/training/Fitness_Brochure.pdf
Metropolitan Fire Brigade	Fire/Emergency Response	9.6
New South Wales Fire Brigades	Fire/Emergency Response	9.6
New South Wales Police Force	Police	5.1	Specialist roles require higher levels.
Queensland Police Service	Police	Varies
Victoria Police	Police	9.4 (male), 6.10 (female)	Varies by age - values quoted are for under 18-29
British Army	Military	9.6 (male), 8.1 (female)	Varies by age - values quoted are for under-30s
Ontario Provincial Police	Police	6.5
Royal Air Force	Military	9.10 (male), 7.2 (female)	Varies by age - values quoted are for 17-29
Royal Navy	Military	Variable2
Royal Marines	Military	9.6	Minimum level to achieve
Royal New Zealand Navy	Military	7.1	Minimum Fitness Level
Scottish Police	Police	9.2 (male), 7.3 (female)	Varies by age - values quoted are for 18-29
English and Welsh Police	Police	5.4	General roles. Specialist roles require higher levels.
S. League	Soccer	13.1	All players (with the exception of goalkeepers) must meet the minimum level or they will not be allowed to play
Canadian Forces	Military	6.0 Male, 4.0 Female	Varies by age - values quoted are for under-35
Blackrock College	School	5.11 (male)	Varies by age - values quoted are for under-14
Terenure College	School	3.05	Values quoted JCT & up
University of California - San Diego	Volleyball	12 (2400 meters)	Minimum level required to pass.

² The Royal Navy has a varying level dependent on age and gender, and is only used a base level during the Admiralty Interview Board with the main test, a 2.4 km run to be completed upon arrival at BRNC Dartmouth.

Format

The original beep test was first only available on audio tape format. A problem with the tape was that it could stretch over time, or the tape player did not play at a consistent speed, therefore making the timing between beeps inaccurate. On most versions of the tape there was a one minute recorded interval for calibrating the tape and tape player. The compact disc or MP3 format is now used predominantly. Calibration checks are still required on the CD/MP3 due to some tone controls affecting the playback speed.

Inexpensive PC Beep Test Software is very popular with the advantage of no timing errors/accurate to 1/100th of a second, as used by the top team coaches. This generally runs on a Laptop, making the beep/bleep test easier to organise for teams/groups and also tracks player fitness over the season.

Calculations

These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".

Level	Shuttles	Speed (km/h)	Shuttle Time (seconds)	Total level time (s)	Distance (m)	Cumulative Distance (m)	Cumulative Time (min and seconds)
1	7	8.5	9.00	63.00	140	140	1:03
2	8	9.0	8.00	64.00	160	300	2:07
3	8	9.5	7.58	60.63	160	460	3:08
4	9	10.0	7.20	64.80	180	640	4:12
5	9	10.5	6.86	61.71	180	820	5:14
6	10	11.0	6.55	65.50	200	1020	6:20
7	10	11.5	6.26	62.61	200	1220	7:22
8	11	12.0	6.00	66.00	220	1440	8:28
9	11	12.5	5.76	63.36	220	1660	9:31
10	11	13.0	5.54	60.92	220	1880	10:32
11	12	13.5	5.33	64.00	240	2120	11:36
12	12	14.0	5.14	61.71	240	2360	12:38
13	13	14.5	4.97	64.55	260	2620	13:43
14	13	15.0	4.80	62.40	260	2880	14:45
15	13	15.5	4.65	60.39	260	3140	15:46
16	14	16.0	4.50	63.00	280	3420	16:49
17	14	16.5	4.36	61.09	280	3700	17:50
18	15	17.0	4.24	63.53	300	4000	18:54
19	15	17.5	4.11	61.71	300	4300	19:56
20	16	18.0	4.00	64.00	320	4620	21:00
21	16	18.5	3.89	62.27	320	4940	22:03

The multi-stage fitness test incurs a total distance of 4940 meters in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.

See also

• Harvard Step Test, a cardiovascular test
• Physical fitness test

External links

• Complete Guide to the Beep Test - TopEndSports.com
• Background information on the Beep Test - Rugbycoach.com
• [1] - Aztechgroup.co.uk
• 20 Metre Shuttle Run - Procedures and Methods for Assessing your performance