Download The Beep Test

The multi-stage fitness test (MSFT), also known as the beep test, bleep test, PACER (Progressive Aerobic Cardiovascular Endurance Run), PACER test, FitnessGram PACER test, or the 20 m Shuttle Run Test (20 m SRT), is a running test used to estimate an athlete's aerobic capacity (VO2 max).

The test requires participants to run 20 meters back and forth across a marked track keeping time with beeps. Every minute or so, the next level commences: the time between beeps gets shorter; participants must run faster. If a participant fails to reach the relevant marker in time, they are cautioned. A second caution ends the test for that runner. The number of shuttles completed is recorded as the score of that runner. The score is recorded in Level.Shuttles format (e.g. 9.5). The maximum laps on the PACER test is 247,[1] which former Central Middle School student Dennis Mejia achieved,[2] the only person to ever reach such a level.

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The test is used by sporting organizations around the world along with schools, the military, and others interested in gauging cardiovascular endurance, an important component of overall physical fitness. The multi-stage fitness test is also part of most health-related fitness test batteries for children and adolescents, such as Eurofit,[3] Alpha-fit,[3] FitnessGram[4][3] and ASSOFTB.[5]

The multi-stage fitness test was first described by Luc Lger[6] with the original 1-minute protocol, which starts at a speed of 8.5 km/h, and increases by 0.5 km/h each minute. Other variations of the test have also been developed, where the protocol starts at a speed of 8.0 km/h and with either 1 or 2-minute stages, but the original protocol is nevertheless recommended.[7] The test appears to encourage maximal effort by children. Additionally, the test's prediction of aerobic capacity is valid for most individuals, including those who are overweight or obese.[8]

VO2 max, or milliliters of oxygen per kilogram of body mass per minute (e.g., mL/(kgmin)), is considered an excellent proxy for aerobic fitness.[10] Attempts have been made to correlate MSFT scores with VO2 max. Do note that such estimations are fraught with difficulty as test scores, while substantially dependent on VO2 max, also depend on running efficiency, test familiarity, anaerobic capacity, personal drive, ambient temperature, running equipment (floor, shoes) and other factors.

Luc Lger, the originator of the multi-stage fitness test, never did patent it. Consequently, organizations around the world have been able to incorporate subtle variations into the test. The most common[4][13] variations are:

The Lger test requires the first level to be run at 8.5 km/h. Some organizations require it to be run at 8.0 km/h. Note that the second level is always[4] run at 9.0 km/h. Also, speeds at subsequent levels always increment by 0.5 km/h. The impact of this variation is insignificant as almost all runners' scores easily exceed level 1.

All versions of the test evaluate for a change of level only on completion of shuttles. The Lger test's algorithm requires that each level lasts approximately 60 seconds. This means the next level commences when the absolute difference between the time spent at the level and 60 seconds is least. Put simply, some levels may run for a trifle less than 60 seconds, others a little more than 60 seconds and the odd one exactly 60 seconds. On the other hand, a few non-Lger versions of the test trigger a level change only when the time spent at a level first exceeds 60 seconds. This variation results in one extra shuttle being run at some levels.

Scoring of the Lger test starts from 1. That is, at the end of the very first shuttle, the participant has scored 1.1. A variation has scoring starting from 0; at the end of the first shuttle, the runner has achieved 0.1.The impact of this variation is purely administrative: just add or subtract 1 to convert scores.

The introductory explanation of one multi-stage fitness test, the FitnessGram PACER test, has been widely spread as a copypasta, meme, and through other comedic ways due to the test's modern use in schools, primarily in physical education classes.[15]

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttlerun test, beep or bleep test among other names. It is a maximal test involving continuous runningbetween two lines 20m apart in time to recorded beeps. For more information on this test, see the completeguide to the bleep / beep test.

pre-test: Explain the test procedures to the subject (many beep test audios have an explanation at the start of the recording). Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions (particularly the weather and running surface). Measure and mark out the course. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up withthe recording. Record the last level completed (not necessarily the level stopped at). This norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults, using the standard Australian beep test version. There is a more detailed table of norms for the beep test. This level score can be converted to a VO 2maxequivalent score using this calculator. You may also wish to check out the Beep Test Recording Sheet.

reliability: The reliability of the beep test would depend on how strictlythe test is run and the practice allowed for the participants. There are also other factors which can affect performance, which need to be controlled if possible. See point below.

disadvantages: Practice and motivation levels can influencethe score attained, and the scoring can be subjective. As thetest is often conducted outside, the environmental conditionscan affect the results.

factors to consider: Although the beep test is primarily a fitness test of the aerobic energy system, there is a range of other factors that can affect performance in the test and are important to consider. These include: running efficiency and turning technique, anaerobic capacity, motivation and social dynamics, motor skills and cognitive ability (especially in children), environmental differences, clothing and running surfaces, test familiarization and instructions, the purpose and context of testing

There are several versions of the test, but one commonly usedversion has an initial running velocity of 8.0 km/hr, then up to 9.0 km/hr for level 2 and then increases by 0.5 km/hr thereafter. Another version starts at 8.5 km/hr, thenincreases by 0.5 km/hr each minute (more on test variations, and see Beep test video examples).

The ultimate beep test package, including two versions of the beep test audio file (male and female voice), an audio track with only the beeps (no voices), 8 audio tracks for training at specific test levels, an Excel spreadsheet with an offline calculator and tables for recording, analyzing and presenting results, a 12-page eBook beep test guide which includes a PARQ, informed consent form, and test recording sheet plus much more. All these files are available individually for $5 each, or even better get them all for $10. Check out the details.

We have over 400 fitness tests listed, so it's not easy to choose the best one to use. You should consider the validity, reliability, costs and ease of use for each test. Use our testing guide to conducting, recording, and interpreting fitness tests. Any questions, please ask or search for your answer. To keep up with the latest in sport science and this website, subscribe to our newsletter. We are also on facebook and twitter.

With our football team, when we get down to the last few guys, teammates surround them, create a tunnel, and cheer them on to the next beep. The atmosphere is very similar to the end of a weight room testing session when athletes huddle around the strongest guy to help keep them going. At the end of the day, the 1RM bench press and the beep test may use different energy systems, but they both give us coaches an objective piece of information about the physical ability of our athletes in these singular qualities.

I hope you followed the logic explaining why the beep test might be the best tool for measuring fitness in football players. The beep test connects the dots of the demands of the game and recovery between plays of maximal acceleration, speed, and strength, and it objectively quantifies a physiological output similar to our weight room tests.

The test is structured into 21 levels and each level is broken up into a determined number of shuttles and each level lasts approximately 62 seconds (see beep test levels details below). Starting at level one requires you to run at a pace of approximately 8.0km/hr increasing to 9.0km/hr for level 2 then by 0.5km/hr with each level thereafter. The speed remains constant for the entire level.

This process is repeated back and forth until you fail to reach the end of the shuttle before the beep sounds. It is important to note here that you must not commence a shuttle run until the sound of the beep.

Depending on who is conducting the test, it is a common practice to allow for the unsuccessful completion of one shuttle and if you can catch up and make it to the next end before the beep you are back in the game. However, if you miss two consecutive ends this will complete your test. Your score will be the last successfully completed end, not the end you were knocked out on.

The number of shuttles required per level increases as the beep test progresses. Given there is approximately one minute per level, and the required running distance remains constant (20 metres) throughout the beep test, the time between audible beeps reduces each level requiring the participant to run faster in order to maintain the required pace set by the audio tone. ff782bc1db