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BEEP TEST TRAINING

Table of Contents
Foreword......................................................................................................4
Support.........................................................................................................4
Disclaimer.....................................................................................................5
The Beep Test..............................................................................................6
What is involved?........................................................................................................6
Beep Test Stages........................................................................................................7
Origin of the Beep Test...............................................................................................8
Setting up the test......................................................................................................9
Markers.................................................................................................................................... 9
Audio....................................................................................................................................... 9

Test rules....................................................................................................................10
Example scenario:.................................................................................................................. 10

Entrance Scores........................................................................................................11

Aerobic Capacity (VO2)..............................................................................11


Calculating VO2 max................................................................................................12

Technique...................................................................................................13
Running Technique...................................................................................................13
Do the least distance possible.................................................................................13
Turning.......................................................................................................................14
Pace............................................................................................................................14
Mind and Body...........................................................................................................16
Equipment..................................................................................................................16

Understanding your body...........................................................................17


Heart Rate..................................................................................................................17
Determining your percentage heart rate:..................................................................................17

Oxygen and Energy creation....................................................................................19


Impact on beep test .................................................................................................19

Training.......................................................................................................20
Be prepared for training...........................................................................................20
Training for the Beep Test........................................................................................21
Training program.......................................................................................................21
Weekly Training Schedule........................................................................................22
Day 1 - Base test.................................................................................................................... 22
Day 2 Continuous Run/ Exercise..........................................................................................23
Day 3 inclined intervals.........................................................................................................24
Day 4 Technique.................................................................................................................. 24
Day 5 Pyramids...................................................................................................................25
Day 6 Beep test - interval style............................................................................................25
Day 7 Rest........................................................................................................................... 26
Repeat Schedule.................................................................................................................... 27

Other training............................................................................................................27
Training Fatigue and Injury......................................................................................28

Nutrition......................................................................................................29
Fluids..........................................................................................................................29
Meals..........................................................................................................................30

Thank you...................................................................................................31

Foreword
Thank you for downloading the Beep Test Training guide. We wrote this
guide with the aim to give you the tools to optimise your training effort in
improving your beep test score. I hope that this improvement will lead to
achieving your beep test target score as entrance to an organisation or just
as a fitness goal.

Support
If you find this guide helpful and you would like to support us then please
tell a friend, share your thoughts and link to us on the web or purchase one
of our beep test apps. Your support enables us to give this guide away for
free.

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Disclaimer
The information in this guide is for informational purposes only.
Users of this guide are advised to do their own due diligence when it comes
to applying the information in this guide. This guide is not specific to any
one individual and therefore does not take into account current health
condition such as heart conditions, being over weight or having just not
exercised for a while. So please take the time to review this guide,
particularly the training program with your doctor and/or personal trainer.
By reading this guide, you agree that you take full responsibility when
applying any information presented.
Although this guide is free to download, we do request that it is not to be
reproduced, transmitted or sold in any form without our consent. If you want
to share then please direct friends to www.beeptests.com so that they can
download for free also.
We welcome your feedback and questions.

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The Beep Test


The beep test is a test of aerobic fitness, specifically an estimate of
maximal oxygen intake (VO2 max). The beep test is designed to test your
maximal output and as such participants run the test until fatigue.

What is involved?
The beep test involves participants running back and forth between 2
marker lines in sync with audio beeps. Only on an audio beep can a
participant move from one marker to the other. As the test progresses in
stages the interval times between the audio beeps decrease and as such
the participants need to increase their pace. The test ends for a participant
when they can no longer keep up with the pace set by the beeps.

The test is structured into stages, with each stage having multiple beeps.

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Beep Test Stages


Here is a summary of the 20 metre beep test stages.
Stages

Markers

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21

7
8
8
9
9
10
10
11
11
11
12
12
13
13
13
14
14
15
15
16
16

Seconds per marker


English National Coaching
Foundation
9.0
8.00
7.58
7.20
6.86
6.55
6.26
6.00
5.76
5.54
5.33
5.14
4.97
4.80
4.65
4.50
4.36
4.24
4.11
4.00
3.89

Seconds per marker


Australian Sports
Commission
9.0
8.47
8
7.58
7.2
6.86
6.55
6.26
6
5.76
5.54
5.33
5.14
4.97
4.8
4.65
4.5
4.36
4.24
4.11
4.0

Cumulative Distance
(metres)
140
300
460
640
820
1020
1220
1440
1660
1880
2120
2360
2620
2880
3140
3420
3700
4000
4300
4620
4940

Table 1 - Beep Test Stages and Markers


The test will start at 8km/hour and then for the majority of the test each
stage will see an increase in pace by 0.5km/hour.
Note: there are few different versions of the test with slightly different
timing. To be sure you are training to the correct beep test you should
request timings from the organisation conducting your test.
Our beep test apps have a variety of standard timings.
Even though there are different timings it doesnt really matter which
version of the 20m tests you are doing as the training and techniques are
very similar.

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Note: there is also a 15 metre version of the test mainly used by the UK
police. Obviously when training for this version the programme should be
slightly modified to cater for the shorter shuttle distance and more turns.

Origin of the Beep Test


The beep test was invented by Lger, L.A. and Lambert, J. in 1982 when
they published a paper called 'A maximal multistage 20m shuttle run test to
predict VO2max' in the European Journal of Applied Physiology, Vol 49,
p1-5. Since then the test has been slightly modified and called a variety of
names including the Leger, Shuttle Run, Multistage Fitness, Bleep and
Beep Test.

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Setting up the test


Markers
2 markers need to be placed 20 metres apart (15 metres if conducting the
15 metres test) on flat level ground. When testing in a group it is a good
idea to have the markers set up such that each participant has a marker to
the left and right a bit more then arm reach apart. This will create lanes for
the participants to run in.
Audio
A Beep test audio is required and should be played over suitable speakers
so that the beeps can be heard clearly by participants
A quality beep test such as our beep test apps will have the following audio
cues:
Triple beep to indicate stage change
Single beep to indicate marker change
Voice advising the current stage and marker. I.e. when you start it
should sound something like one one meaning you are currently
heading to stage 1 marker 1.
Note: you do not achieve level 1.1 until you reach the marker first marker.
I.e. the audio should advise the current stage.marker that is being run but
not yet achieved.

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Test rules
These are the common rules set out for a beep test:
1. A participant can only leave a marker to go to the next marker on or
after the beep sounds
2. Participants must touch the marker line on or before the beep sounds
3. Participants are allowed at any time to miss one beep, but must catch
up by the second beep
4. The test ends for the participant when consecutive beeps are missed
5. The score will be recorded as the last successful stage marker.
Note: These rules may vary slightly by tester. For examples some will allow
catching up over 3 beeps, record the score as the second missed beep or
may even end the test once target has been achieved.
Example scenario:
A participant has achieved so far a 5.1 and the beep sounds (BEEP ONE)
with voice saying five two to indicate she is currently running to stage 5
marker 2. Then the beep sounds for five three (BEEP TWO) but she has
not reached the 5.2 marker so she continues to that marker and turns to
attempt the make it to the subsequent 5.3 marker before another beep
sounds five four (BEEP THREE).

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If she doesnt make it to the 5.3 marker by the beep her score will be three
markers less then currently indicated i.e. The current audio would have
said 5.4 but she only made it to 5.1.
If she does make it to the 5.3 marker then she would have achieved 5.3 so
far and would be running stage 5.4 and can continue the test as normal
with no ongoing penalty.

Entrance Scores
The beep test is used by various organisations as an entry or requirement
test. These organisations include the Police, Fire Brigades, Armed Forces
in Australia, UK, Canada and around the world. The required scores vary
between organisations and sometimes by age and sex. The scores can
also vary from year to year and as such you should consult directly to find
current requirements. The typical required score is between stage 6 and
13.
The test is also quite common among athletes and sports players including
Australian Rules football and soccer.

Aerobic Capacity (VO2)


The beep test score is an indication of VO 2 max (aerobic fitness) and can
be estimated by this calculation:

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Calculating VO2 max


VO2 max = 3.46 x (1 x stage+(marker/(stage x 0.4325 + 7.0048))) +12.2
Your VO2 max value can then be compared with VO2 Norm tables for your
age and sex to indicate how fit you are.
Age
13-19
20-29
30-39
40-49
50-59
60+

SUPER UNFIT
<25.0
<23.6
<22.8
<21.0
<20.2
<17.5

VERY UNFIT
25.0-30.9
23.6-28.9
22.8-26.9
21.0-24.4
20.2-22.7
17.5-20.1

UNFIT
31.0-34.9
29.0-32.9
27.0-31.4
24.5-28.9
22.8-26.9
20.2-24.4

FIT
35.0-38.9
33.0-36.9
31.5-35.6
29.0-32.8
27.0-31.4
24.5-30.2

VERY FIT
39.0-41.9
37.0-41.0
35.7-40.0
32.9-36.9
31.5-35.7
30.3-31.4

SUPER FIT
>41.9
>41.0
>40.0
>36.9
>35.7
>31.4

VERY FIT
51.0-55.9
46.5-52.4
45.0-49.4
43.8-48.0
41.0-45.3
36.5-44.2

SUPER FIT
>55.9
>52.4
>49.4
>48.0
>45.3
>44.2

Table 2 - VO2 Norms - Female


Age
13-19
20-29
30-39
40-49
50-59
60+

SUPER UNFIT
<35.0
<33.0
<31.5
<30.2
<26.1
<20.5

VERY UNFIT
35.0-38.3
33.0-36.4
31.5-35.4
30.2-33.5
26.1-30.9
20.5-26.0

UNFIT
38.4-45.1
36.5-42.4
35.5-40.9
33.6-38.9
31.0-35.7
26.1-32.2

FIT
45.2-50.9
42.5-46.4
41.0-44.9
39.0-43.7
35.8-40.9
32.3-36.4

Table 3 - VO2 Norms - Male


These tables were referenced and adapted from The Physical Fitness
Specialist Certification Manual, The Cooper Institute for Aerobics
Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment
& Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48
Note: Our Beep Test Trainer app will automatically calculate your VO2 max
and compare it to VO2 Norms to indicate your fitness level.

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Technique
Some things may be obvious but in a test situation many people forget the
basics and let the pressure of the situation dictate what they do. Improving
your technique alone will improve your score.
Some things to keep in mind when doing the test and when training:

Running Technique.
Your running technique needs to be efficient. Basically you want to spend
your energy only in the direction of travel. So there should be little vertical
movement. For example you dont want to expel energy pushing your body
up (like a mini squat) every stride.
A good running technique involves leaning slightly forwards, arm should be
bent around 90 degrees and should swing in the direction of travel not
twisting across your body, likewise legs should not move laterally and
knees should be lifted (but not beyond hip waist height) and extend leg
straight out to enable a long stride.

Do the least distance possible


The shortest distance between 2 points is a straight line, so it makes
sense to travel in a straight line and not zigzag or arc. In the test you may
have a lane that is more then arms reach on either side of you to run in, as

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such there is some room to move. Try and stay a set distance (for example
arms reach) from the marker and aim for the same at the other marker.
You only need to touch the marker line by the beep. There is no need to
completely pass your body over the line. So aim to only touch part of your
foot on the line. With good turning technique you will do this.

Turning
The aim with turning is to get one foot just on the line and to turn to the next
marker on the beep. These turns need to be sharp not big turning circles.
The best way get turning technique right is to practice, practice and
practice this turning method.
Turn sideways just before getting to the line, place your front foot sideways
on the line and the other foot should be simultaneously pointing with toes
towards next marker ready to push off and move in that direction. Your
pace will need to be moderated to handle this turn efficiently.
Doing a beep test without good turns is a bit like a swimming race without
doing tumble turns.

Pace
Travelling at the right pace and handling the pace changes is important.
You want to arrive to turn on the beep, not before and definitely not after.
If you were running laps around an oval and you had to see how many laps
you could do in a certain time you would maintain a smooth and steady

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running pace. Running fast slow fast slow would not be efficient. However
in a beep test you need to change direction and the pace increases at set
stages. So simply running at a steady consistent pace is not possible for
the beep test.
To handle the turns you need to accelerate on the beep and slow down to
the line for the turn. As the pace increases at each stage change you will
need to manage how much you slow down for the turns as you dont want
to expel energy trying to shift momentum in opposite direction, you also
need to manage how much you accelerate so you can make the timings.
To simplify for each lap try to accelerate for 3-4 paces then steady then
slow down for 3-4 paces to make the turn. On stage changes push a little
extra on the acceleration to cater for the sudden increase in required pace.

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Mind and Body


Relax and control your breathing. As you increase stages and as such
pace, your breathing will get faster (this is the way your body is adjusting to
the increased exertion and oxygen requirement) and you will need to relax
and control this. Dont be concerned as your body will naturally adjust, it
may just take a couple of beeps.
Eventually fatigue will set in and your mind will need to focus to keep
pushing on. Most people give up mentally when their body could actually
go on. The beep test is a maximal test so you are meant to be fatigued at
the end.
Focus on the reason/s for doing well in the test it will be your mind that will
need to push your body.

Equipment
A simple point, wear appropriate clothing and good running shoes. Some
organisations such as the defence forces can conduct beep test in army
boots. Obviously running shoes are going to be easier. So do not
disadvantage yourself with the wrong equipment.

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Understanding your body


It is important to understand how your body will function during a beep test.
This will help you determine how to both optimise your training and beep
test performance.

Heart Rate
It is a good idea to get to know your heart rate. The easiest way to do this
is to wear a heart rate monitor but you can measure your heart rate in
beats per minute the old fashion way also. (The old fashion way, by the
way is to count heartbeats by placing fingers on jugular or wrist for 15
seconds and multiply by 4.)
The reason you will need to know your heart rate is because during the
beep test your heart rate will easily push past 80% and towards the end of
the test you may even pushing above 90%. So in training you will need to
reach and monitor that sort of intensity as part of your preparation.
Determining your percentage heart rate:
Maximum Heart Rate (MHR). A physician can professionally measure this
but the easiest way is to minus your age from 220. So a 20 year old will
have a Maximum Heart Rate of 200 beats per minute (bpm).
Resting Heart Rate (RHR). This is your heart rate when resting and is best
measured first thing when you wake up from sleep however can be
measure after 5 minutes of lying down in a relaxed state.

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Note: when you get fitter your resting heart rate will get slower.
Heart Rate Reserve (HRR). This is the difference between the Maximum
Heart Rate and Resting Heart Rate.
HRR = (220 AGE) RHR
So for example the Heart Rate Reserve of a 20 year old with a resting heart
rate of 60 bpm would be 140 bpm.
Percentage Heart Rate
The Percentage Heart Rate is the percentage of the Heart Rate Reserve
added to the Resting Heart Rate.
Percentage Heart Rate = (Percent x HRR) + RHR
So for example a 90% Heart Rate of a 20 year old with a Resting Heart
Rate of 60 bpm would be:
(90% x 140) + 60 = 186bpm
The basic concept is that at rest the Percentage Heart Rate is 0% and will
increase with 100% Percentage Heart Rate being the Maximum Heart
Rate.

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Oxygen and Energy creation


When exercising your muscles use energy from 2 systems. Aerobic with
Oxygen and Anaerobic, which is without Oxygen. Your muscle will use
different proportions of Aerobic and Anaerobic systems depending on the
activity. Anaerobic system creates a quick burst of energy that requires rest
to re-coup. The side effect of the anaerobic system is that it produces lactic
acid, which the body must remove; otherwise this anaerobic system will fail.
A sprinter would be use mainly anaerobic system. The Aerobic system on
the other hand is a slower production of energy but is more sustained over
a longer time. A distance runner would use mainly the Aerobic system.

Impact on beep test


So what does the heart rate and Energy system mean for the beep test.
Well at about 80-85% heart rate your body reaches what is termed the
Aerobic Threshold and this is the point where the lactic acid production is
greater then the removal and as such it builds up in your blood.
Around 90 -95% your body will be solely using the Anaerobic system and
as such is unsustainable.
So in a beep test the speed increases with stages and your heart rate will
thus increase to a point where you will start to build up lactic faster then
you can remove it. The build up of lactic acid will eventually result in your
Anaerobic system becoming unable to work.

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So one of the keys to success with the beep test is to train your body to
remove this lactic acid build up and to improve fitness so that the Aerobic
Threshold is reached later in the test.

Training
Although the beep test score is meant to estimate maximum oxygen intake
the results of the beep test can be improved without improving just
fitness. The beep test score can be improved with technique, attitude and
test familiarity. The training program will focus on all of these factors to
assist improving your score.

Be prepared for training


It should go without saying but please consult your doctor if you feel it is
required prior to any physical activity. Everyone has a different starting
point when training for the beep test. For some it may be the first time that
they have done proper exercise in while or they may have existing medical
conditions. If this is the case then see a doctor and make sure your body is
in the right condition.

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Training for the Beep Test


Training needs to be specific to the beep test. Many people train for the
beep test but under achieve, as the training they do is not targeted.
General training will improve overall fitness but the aim is to optimise your
effort and maximize your results, specifically an improved beep test score.
As such training will need to focus on improving technique and fitness
specific to the beep test. Do marathon runners train the same way as
sprinters? Both need to be fit but in different ways. So running 5km a few
times a week is a good way to keep fit but it is not the best way to train for
the beep test.
Take note of the distance covered in a beep test. For example getting to
stage 11 is at the high end of entry tests and the distance cover here is just
over 2 km. So training doing long distance running is good for overall
fitness but is not specific to training for the beep test. To repeat the beep
test is high intensity. So training for the beep test is about improving your
ability to maintain intensity (a high % heart rate) for longer.
The aim of training for the beep test is to adapt your body to this intensity
so that you physically and mentally go longer without feeling the intensity
and when you do feel the intensity you can handle it for longer.

Training program
The training program is set up to focus on improving beep test fitness,
technique, beep test familiarity and mind set.

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The training program is a repeatable weekly schedule that should be


started around 4 weeks prior to test to see a marked improvement.
Obviously though this will depend on your target and current fitness level.
The longer the timeframe you train the greater improvements you will see.
If you have only 2 weeks prior to test then technique and familiarity will still
improve your score. If you have longer then 4 weeks you should include
other exercises that generally improve fitness like team sports and
swimming so as not to get bored.
Note: if you have not exercised at all for a while then go for a couple of light
20 minute jogs with rest breaks to get the body moving again. For example
jog on Thursday, rest Friday, jog Saturday, rest Sunday and start the
program on Monday.

Weekly Training Schedule


Note: included with this guide in an excel spreadsheet with this training
schedule and included calculation to make the training specific to your
current beep test fitness.
Day 1 - Base test
Exercise: Conduct the beep test at 100% effort (90-95% HR)
Why: Most of the beep test is below optimal in terms of fitness as it is only
towards the end of the test that you will be exercise optimally. However this
will give you a base line for each week of training and doing the beep test is
great training for mindset, technique and familiarity.

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Tip: Find out the surface you will be running on and try and conduct you
test on the same surface type
Record: Record beep test score to track improvement over training
program. This is easy to do with our beep test apps.
Calculate Distance: Distance covered in beep test
Distance cover = cumulative distance of previous stage + 20 x marker
For example if you get 5.4 then the cumulative distance of stage 4 is 640m
then add 4x20m. So total distance covered is 720m
Note: Cumulative distances are found in Table 1 - Beep Test Stages and
Markers on page 4.
Calculate Training distance: The distance used in training will be 20%
more then the base test. This shall be referred to as the training distance
I.e. multiply distance by 1.2. For example if the distance covered in beep
test on day 1 was 720m then 1.2x720 is approximately 900m
Day 2 Continuous Run/ Exercise
Exercise: Run the training distance continuously at around (75% Heart
Rate) or three quarter speed of sprinting.
On completion rest for 2 minutes then run as fast as you can for 2 minutes
Why Practice your running technique and improve your overall fitness.

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Day 3 inclined intervals


Exercise: Run up stairs or a steep incline for 20 seconds (~ 100m
depending on incline) to get Heart rate to 85%. Then jog back to starting
point and repeat.
Repeat such that the total distance covered is at least the training distance
while making a complete set. So for example if the training distance is
900m then you would need to do 5 sets (i.e. 100m up then 100m down, 5
times) to cover at least the 900m (in this case you would have done
1000m).
Mix it up: you could replace this work out with rowing or another similar
high intensity exercise with 20 seconds hard and 30 seconds light. Running
is load bearing so rowing is a good way to maintain intensity while reducing
chance of injury.
Why: Intervals causes your heart rate to go above 80% to your Aerobic
Threshold and as such create a build up of lactic acid. It is with this training
your body will adapt and become better at processing and removing this
lactic acid
Day 4 Technique
Exercise: Conduct the beep test with no audio or repeat the early stages
only. The aim of this session is all technique so focus on the turns and
hitting the beeps. This is light exercise to be run at 70% HR or jogging
pace. Aim to run for about 20 minutes.

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Tip: Get a beep test audio that can be looped (repeat stages) such as that
in the Beep Test Trainer app.
Mix it up: Do more turns (but same distance) by moving markers closer
Why: technique can make a huge difference in test score and technique
training is light work so this will allow you body to have a rest day.
Day 5 Pyramids
Exercise: Pyramids is a type of interval training where the distance
increases then decreases over the session. For example you would run
100m, rest then 200m, rest then 300m, rest then 200m, rest and then
100m.
Run pyramids on flat ground up to a max of 300m at a solid pace (85% HR)
for at least the training distance with 1 minute rest between pyramid steps.
For example if the training distance is 1150m then the pyramid would be
100,rest, 200, rest, 300, rest, 200, rest, 100, rest, 100, rest, 200 (total
distance 1200m)
Why: interval training is great way to get your heart rate up and train you
body to remove lactic acid build up.
Day 6 Beep test - interval style
Exercise: Run the beep test as normal however when you are about 80%
fatigued walk to the next marker and then continue on next beep. Repeat
this process while resting as required by walking to the next marker.

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Continue the process until you can no longer physically keep up with the
pace of the beeps.
Tip: Rest when it feels right. The aim is to maintain heart rate of above
80% and to allow you to run at faster then normal beep test pace.
Why: This will have the same fitness benefits of the interval training. You
will also get a chance to run at the higher (faster) stages that are beyond
what you would normally achieve in a beep test. This will allow you to get
use to the pace required that has/will come with your improved fitness.
Mix it up: Loop the beep test audio of a high level stage that you can
maintain pace (easy to do this with the Beep Test Trainer app) and rest on
every second beep.
Day 7 Rest
Exercise: Light exercise only. Maybe a 15 minute walk. Reward your effort
with a good rest.
Why: Rest days are important. Over training can be worse then under
training particularly as it can lead to injury.

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Repeat Schedule
Repeat this schedule for the weeks up until the week prior to the test.
The week prior to the week should be a taper week. Your workload should
be lighter then the other training weeks.
The week before the test should be a lighter work load where by the
distance and efort if is 70-80% i.e. the training distance should be the
beep test distance -20% at a heart rate of 70%. Allow a few days rest or
very light exercise prior to testing.

Other training
If you are required to do other physical tests such as maximum push ups
you will need to incorporate that into the training. You could add push up
reps to the end of a beep test session, replace push ups for 100 metres of
the pyramid step or include it on your rest days. The main thing is not to
over train and to give your body a rest. As a rule of thumb allow 24 48
hours between exercising the same muscle.

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Training Fatigue and Injury


When training your aim is to optimise your training effort and remain injury
free.
To assist remaining injury free:
Warm up and cool down after exercise by lightly jogging for a few
minutes.
Take the time to stretch muscles used after exercising.
Dont over train. This means take appropriate rest days and train to
your current fitness level. It is better to run 1 km every second day
then to run 10km and be injured for a month.

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Nutrition
Fluids
Drink plenty of water during the day and drink as required when training to
replace the sweat you have lost. It is really important to keep your body
hydrated all the time. especially prior to exercising. If your mouth is dry
and you are thirsty then your body needs water. Your urine will also
indicate whether you have enough fluids. You want to make sure your urine
is on the clear side of yellowif it in the brown side of yellow you need to
drink more then you are.
Isotonic drinks (sports drinks) are ok just before or after exercise but have
too much salt and sugar to be part of your normal daily diet.
Cafeine is not ideal but is ok normally but do not drink it prior to the test
or exercise. Cafeine may feel like it gives you more energy but it actually
prematurely increases your heart rate and as such you will not last as long
in the beep test. So avoid cofee and soft drinks up to 4 hours before the
test.

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Meals
A healthy diet is important whether you are training for a beep test or not. A
healthy diet involves a low fat diet that includes carbohydrates, protein,
vitamins and minerals. The easiest way to do this is to avoid processed
and fast food. Eat plenty of vegetables & fruit and include nuts, cereals,
grains, dairy and lean meat in your meals.
You will want to get fuelled up with a low fat carbohydrate meal about 4
hours before the test and a smaller meal couple of hours before test. You
dont want to be hungry but you dont want to be running around with a
stomach full of food either. A carbohydrate meal might include pasta,
baked potatoes, cereal or toast with baked beans. Everyone is diferent so
if you are not sure what works best for you try a few combinations prior to
exercising as preparation for test day. Some people prefer not to have
solids before exercising so something like smoothie might work best.

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Thank you
We hope that you have enjoyed reading this guide and have found the
information useful and applicable to improving your beep test score.
We welcome your feedback at www.beeptests.com. Let us know how much
your beep test score improved or how you passed the test. Please also let
us know if there is any addition information you would like in this guide.
Please feel free to let your friends know about this free guide so they can
download for themselves.
Thanks again, and all the very best for your beep test training and testing.

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