During beep test

You should not run any faster than you need to in order to keep up with the beep. Don’t arrive more than 1 second before the beep. Do not place anything more than the toes on one foot over each end line. Ensure you breathe slowly and with control right from the start. Breath out slowly and maintain a steady breathing rhythm. Do not sprint off from the line then slow down. Maintain a constant smooth pace for as long as possible. Gently swing the arms and keep your back straight to ensure good running technique. Your mind and body should be relaxed. 

To undertake this test you will require:

•       Flat non-slip surface
•       30 metre tape measure
•       Marking cones
•       The multi-stage fitness test audio tape or CD
•       Tape recorder or CD player
•       Recording sheets
•       Assistant 

Usage of bleep test

Beep tests are very popular for pre-season and in-season fitness assessments for athletes. The minimal equipment and space requirements make the beep tests very attractive. The interval runs that are part of a beep test prove very challenging for even elite players in top condition. Better still, the beep tests provide a very good spread in results, separating athletes into many levels of fitness, providing the coach with realistic, quantitative, assessment of individual and team fitness. 

Beep Test

Beep Test

Form - beep test

Beep Test

This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test often called the beep or bleep test. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the compact disc or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute. Another version starts at 8.0 km/hr, then up to 9.0 km/hr for level 2 and then increases by 0.5 km/hr.