The Beep test, also known as the Bleep test, multi-stage fitness test, or shuttle run test, is used by sports coaches and trainers to estimate an athlete’s maximal oxygen uptake, otherwise known as a VO2 Max. The test is especially useful for players of sports such as football, hockey or soccer. The test is also used in many job fitness assessments, and reaching a certain level on the test may be a requirement to gain entry in to that job,( for example, the police force, firefighters and the defence forces). The test involves running continuously between two points that are 20m apart. (the black tape that was in studio 1!). These runs are synchronised with a pre-recorded, cd , laptop and even a Beep Test App 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 up with the beeps. The test is typically structured into 23 levels each of which lasts 60seconds. The speed required at the start of the test is 8.5km/h for level one, and then increases 0.5km/h with each level. The progression between levels is indicated by 3 rapid beeps. The highest level attained before failing to keep up with the Beeps is recorded as the score for that test. As it is a test to measure maximum endurance of an athlete, it is therefore not recommended for low levels of fitness.  Once you have you r results you can use a special equation to calculate your ‘estimated’ VO2 Max. I have used Topend sports but there are a few. It is a good test to do at the start of a season or training period, and then retest 6-12 or more weeks later. Just be aware that some coaches/ trainers may use the 15m test so results may vary, but as a standard 20m is used. So all you need now is to download the app, measure out 20m, and get started. Best results may occur if you are rested prior to test. Atmosphere do conduct these tests in studio one from time to time so watch out for the adverts.

Happy training