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1. What is the beep test

The beep test is a fitness test that assesses your cardiovascular endurance. Essentially you will run back and forth between two points positioned 20 meters apart.

The required running speed is determined by a preprogrammed audio tone that steadily increases in speed as each minute passes. Your goal is to keep up with the audio tone for as long as you can!

2. What are the rules

1. You begin the beep test by standing at one end of the 20 meter area with one foot placed on the end line. You’ll hear a 5 second count before a “triple beep” which indicates the start of the test!

2. When the test starts you need to run to the opposite side and place one foot on the end line. If you arrive at either end of the course prior to the beep, you must wait there until the beep sounds before making your way back in the opposite direction.

3. After each level (approximately one minute), a triple beep will sound, indicating the start of the next ‘level’ of the test. Each time this occurs, the time between beeps decreases. Your running speed must then increase to maintain the required pace.

4. You must continue back and forth over the 20-metre course until you can no longer reach the end lines in time with the beeps.

5. The test finishes when you miss two beeps in a row.