#Download shuttle run test gratis download

Then, use your MAS to calculate your predicted VO2max. The score in column 2 is the main Beep Test score. Table 1: Scoring criteria for the Beep Test. Use the following table I created to find your maximal aerobic speed (MAS) from the highest level you attained on the test (Table 1). Do not leave the line before the beep.Ī) Failure to make it to the line on a BEEP twice in a row.ī) Failure to wait at line until BEEP sounds twice in a row. You do not have to run past the line before you turn around, rather you can pivot and run within the two lines. Participants are instructed to run between the two 20m lines with a pivot between the lines.

#Download shuttle run test gratis download

If you are using your smartphone, turn your phone on airplane mode if you cannot download the recording so that you don’t have any interruptions during the test (keep your wifi on if that’s how you’re accessing the test!) Ensure that your device will not have any interruptions during the playing of the recording.Below I’ve attached the Australian Beep Test version (there is also a Canadian version, called the Leger 20m shuttle run), as this is the version that I have used most extensively with my clientele. Download the recording of the 20m Shuttle Run.Don’t wear casual Nike-free’s or the like, as I’ve seen too many athletes roll their ankles in those shoes during this test. Because of the repeated and eventual high-intensity cuts you will have to perform with this test, having a shoe with extra pronation support or ankle support might be a good idea. Make sure to tie your laces with double knots, tight, and have on running shoes instead of casual sneakers.This makes this test feasible to include in Physical Education classes, field testing, and “fun” workouts. You will need at least 20m of space where you can run out 20m and back 20m along the same line.Do a thorough warm up before you begin.Set-Up: Measure a 20 m distance and place cones at either end of a 20m gym or marked-off space.ĭata to Record: last stage completed before stopping. This test is maximal, so be sure to check with a doctor or Certified Exercise Physiologist to ensure you’re healthy enough to do the test!Įquipment Needed: minimum 2 cones for 1 person, 4 cones for 2 people, tape measure, stereo and shuttle run CD (or the YouTube recording included below) The beep test is great because as long as you have a 20m space, the recording, and some grit, you too can determine your fitness within 20 minutes.

I’ve used the beep test for over a decade with a range of athletes and general population clients to get an idea of their cardiovascular fitness. Furthermore, individuals looking to get a snapshot of where their fitness is at can use this test with very little equipment and set up and they can perform it on their own. (3) reasoned that the 20m Shuttle Run test is an ideal field test because judgment about pace is eliminated by using audio signals, the incremental test ensures a gradual rise in work rate and heart rate, the test is highly reliable (r = 0.975), and large numbers of participants can be tested at a time. A VO2max test can cost upwards of $150-250 in most Canadian cities, and will set you back an hour of laboratory time, the beep test was developed to be used as a convenient field-based physiological testing alternative.

The 20m shuttle run, also known as the beep test, is validated and reliable test which is predictive of the maximal rate of oxygen consumption (VO2max), and is considered as a gold standard field test for the measurement of aerobic fitness (1,2).