Level Shuttle VO2 Max   Level Shuttle VO2 Max

4 2 26.8   5 2 30.2
4 4 27.6   5 4 31.0
4 6 28.3   5 6 31.8
4 9 29.5   5 9 32.9
             
Level Shuttle  VO2 Max    Level Shuttle VO2 Max
6 2 33.6   7 2 37.1
6 4 34.3   7 4 37.8
6 6 35.0   7 6 38.5
6 8 35.7   7 8 39.2
6 10 36.4   7 10 39.9
             
Level Shuttle VO2 Max   Level Shuttle VO2 Max
8 2 40.5   9 2 43.9
8 4 41.1   9 4 44.5
8 6 41.8   9 6 45.2
8 8 42.4   9 8 45.8
8 11 43.3   9 11 46.8
             
Level Shuttle VO2 Max   Level Shuttle VO2 Max
10 2 47.4   11 2 50.8
10 4 48.0   11 4 51.4
10 6 48.7   11 6 51.9
10 8 49.3   11 8 52.5
10 11 50.2   11 10 53.1
        11 12 53.7
             
Level Shuttle VO2 Max   Level Shuttle VO2 Max
12 2 54.3   13 2 57.6
12 4 54.8   13 4 58.2
12 6 55.4   13 6 58.7
12 8 56.0   13 8 59.3
12 10 56.5   13 10 59.8
12 12 57.1   13 13 60.6

           

 
Level Shuttle VO2 Max   Level  Shuttle   VO2 Max 
14 2 61.1   15 2 64.6
14 4 61.7   15 4 65.1
14 6 62.2   15 6 65.6
 14 8 62.7   15 8 66.2
14 10 63.2   15 10 66.7
14 13 64.0   15 13 67.5
             
Level Shuttle  VO2 Max   Level Shuttle VO2 Max
16 2 68.0   17 2 71.4
16 4 68.5   17 4 71.9
16 6 69.0   17 6 72.4
16 8 69.5   17 8 72.9
16 10 69.9   17 10 73.4
16 12 70.5   17 12 73.9
16 14 70.9   17 14 74.4
             
Level Shuttle VO2 Max   Level Shuttle VO2 Max
18 2 74.8   19 2 78.3
18 4 75.3   19 4 78.8
18 6 75.8   19 6 79.2
18 8 76.2   19 8 79.7
18 10 76.7   19 10 80.2
18 12 77.2   19 12 80.6
18 15 77.9   19 15 81.3
             
Level Shuttle VO2 Max   Level Shuttle VO2 Max
20 2 81.8   21 2 85.2
20 4 82.2   21 4 85.6
20 6 82.6   21 6 86.1
20 8 83.0   21 8 86.5
20 10 83.5   21 10 86.9
20 12 83.9   21 12 87.4
20 14 84.3   21 14 87.8
20 16 84.8   21 16 88.2
 Assessments: The Multistage Fitness
(Bleep) Test
14/11/2009
tags: assessments,  bleep test,  endurance,  exercise,  Fitness,  multistage fitness test,  performance, vo2max,  workouts
by Cerin

This quick look at assessments is on aerobic fitness.  This is the ability of the body to process oxygen and
perform physical actions.

The classic assessment is the Multistage Fitness test…or the bleep test.  Chances are you did this in school
(and probably hated it!).

What is the Bleep test?

Bleep Test

 This is a maximal effort test.  In other words, you have to work as hard as you can until you can
not work any more.  For this reason, it is not ideally suitable for absolute beginners or those with
injuries/conditions that may be aggravated by this.

 An assessment for aerobic fitness.

 Gives an estimate of VO2max (the maximum amount of oxygen the body can process).

 A simple, cheap, repeatable assessment requiring minimal equipment.

 Suitable for individuals and large groups.

 There are 2 versions of the bleep test.  One is the 20 meter version, while the other is the 15 meter
version.  Make sure you know which one you are doing and have the appropriate equipment and results
tables!
 From now on, I will be talking about the 20 meter test…because that is the one I
have experience with.
How to do the Bleep test?
Equipment needed:

 Flat, non-slip running surface of 25 meters or more.

 Suitable footwear

 Audio copy of the bleep test (click here to download our FREE mp3 copy).

 mp3/CD player to play the audio test on.

 2 markers (a couple of cones, or old jumpers will do).

 20 meter tape measure.

Preparation:

 Measure out a 20 meter distance on the floor and mark each end with your markers.

 Conduct a full and appropriate warm up.

 Stand at one marker.

The test itself:

 Press play and start the bleep test recording.

 Run back and forth from one marker to the other in time with the bleeps.

 Continue shuttle running back and forth from one marker to the other, in time with the
bleeps, until you miss 3 consecutive bleeps.

 Make a note of the last successful level you completed.  This is your score.

 Conduct a full cool down and relax.

The details to remember:

 Start running from the markers at each bleep.

 Don’t get ahead of the bleeps and “bank” some for later.

 This is a continuous test.  You can’t miss a bleep or 2 and then carry on.

 You finish the test when you miss 3 bleeps in a row.  So if you only miss 1 or 2 then catch up…
well done!  Carry on going until you miss 3 consecutive bleeps.

 Don’t cut the runs short by turning early.  Make sure your foot goes past the marker before
you turn for the run back.

 Your score is the last level you successfully completed.  So if you pass level 10.1, but miss
level 10.2, 10.3 and 10.4…your score is 10.1, not 10.4.

 This test is suitable for most people, except those with injuries/conditions that may be aggravated
by maximum effort running.
 Runners, or people with experience with running will do better at this assessment than equally fit
people without running experience.
Results.
You can use the table below to estimate your VO2max (maximum amount of oxygen your body can
process).  Use the table below that to see if you are above or below average.

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Estimate of VO2max from bleep test results.

VO2
Level shuttle
Max
4 2 26.8
4 4 27.6
4 6 28.3
4 9 29.5
5 2 30.2
5 4 31
5 6 31.8
5 9 32.9
6 2 33.6
6 4 34.3
6 6 35
6 8 35.7
6 10 36.4
7 2 37.1
7 4 37.8
7 6 38.5
7 8 39.2
7 10 39.9
8 2 40.5
8 4 41.1
8 6 41.8
8 8 42.4
8 11 43.3
9 2 43.9
9 4 44.5
9 6 45.2
9 8 45.8
9 11 46.8
10 2 47.4
10 4 48
10 6 48.7
10 8 49.3
10 11 50.2
11 2 50.8
11 4 51.4
11 6 51.9
11 8 52.5
11 10 53.1
11 12 53.7
12 2 54.3
12 4 54.8
12 6 55.4
12 8 56
12 10 56.5
12 12 57.1
13 2 57.6
13 4 58.2
13 6 58.7
13 8 59.3
13 10 59.8
13 13 60.6
14 2 61.1
14 4 61.7
14 6 62.2
14 8 62.7
14 10 63.2
14 13 64
15 2 64.6
15 4 65.1
15 6 65.6
15 8 66.2
15 10 66.7
15 13 67.5
16 2 68
16 4 68.5
16 6 69
16 8 69.5
16 10 69.9
16 12 70.5
16 14 70.9
17 2 71.4
17 4 71.9
17 6 72.4
17 8 72.9
17 10 73.4
17 12 73.9
17 14 74.4
18 2 74.8
18 4 75.3
18 6 75.8
18 8 76.2
18 10 76.7
18 12 77.2
18 15 77.9
19 2 78.3
19 4 78.8
19 6 79.2
19 8 79.7
19 10 80.2
19 12 80.6
19 15 81.3
20 2 81.8
20 4 82.2
20 6 82.6
20 8 83
20 10 83.5
20 12 83.9
20 14 84.3
20 16 84.8
21 2 85.2
21 4 85.6
21 6 86.1
21 8 86.5
21 10 86.9
21 12 87.4
21 14 87.8
21 16 88.2
Table indicating if your bleep test results are good or bad.

Female  65 70 75 80 85 90
(values in
ml/kg/min)
 PUTRI  Sangat Kurang Cukup Baik Sangat Istimewa
Kurang Baik
Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 – 30.9 31.0 – 34.9 35.0 – 38.9 39.0 – 41.9 >41.9
20-29 <23.6 23.6 – 28.9 29.0 – 32.9 33.0 – 36.9 37.0 – 41.0 >41.0
30-39 <22.8 22.8 – 26.9 27.0 – 31.4 31.5 – 35.6 35.7 – 40.0 >40.0
40-49 <21.0 21.0 – 24.4 24.5 – 28.9 29.0 – 32.8 32.9 – 36.9 >36.9
50-59 <20.2 20.2 – 22.7 22.8 – 26.9 27.0 – 31.4 31.5 – 35.7 >35.7
60+ <17.5 17.5 – 20.1 20.2 – 24.4 24.5 – 30.2 30.3 – 31.4 >31.4
             
Male  65 70 75 80 85 90
(values in
ml/kg/min)
 PUTRA            
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 – 38.3 38.4 – 45.1 45.2 – 50.9 51.0 – 55.9 >55.9
20-29 <33.0 33.0 – 36.4 36.5 – 42.4 42.5 – 46.4 46.5 – 52.4 >52.4
30-39 <31.5 31.5 – 35.4 35.5 – 40.9 41.0 – 44.9 45.0 – 49.4 >49.4
40-49 <30.2 30.2 – 33.5 33.6 – 38.9 39.0 – 43.7 43.8 – 48.0 >48.0
50-59 <26.1 26.1 – 30.9 31.0 – 35.7 35.8 – 40.9 41.0 – 45.3 >45.3
60+ <20.5 20.5 – 26.0 26.1 – 32.2 32.3 – 36.4 36.5 – 44.2 >44.2
These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A
Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".

Cumulative
Leve Speed Shuttle Time Total level Distance Cumulative Time
Shuttles Distance
l (km/h) (seconds) time (s) (m) (min and seconds)
(m)

1 7 8.0 9.00 63.00 140 140 1:03

2 8 9.0 8.00 64.00 160 300 2:07

3 8 9.5 7.58 60.63 160 460 3:08

4 9 10.0 7.20 64.80 180 640 4:12

5 9 10.5 6.86 61.71 180 820 5:14

6 10 11.0 6.55 65.50 200 1020 6:20

7 10 11.5 6.26 62.61 200 1220 7:22

8 11 12.0 6.00 66.00 220 1440 8:28

9 11 12.5 5.76 63.36 220 1660 9:31

10 11 13.0 5.54 60.92 220 1880 10:32

11 12 13.5 5.33 64.00 240 2120 11:36

12 12 14.0 5.14 61.71 240 2360 12:38

13 13 14.5 4.97 64.55 260 2620 13:43

14 13 15.0 4.80 62.40 260 2880 14:45

15 13 15.5 4.65 60.39 260 3140 15:46

16 14 16.0 4.50 63.00 280 3420 16:49

17 14 16.5 4.36 61.09 280 3700 17:50

18 15 17.0 4.24 63.53 300 4000 18:54

19 15 17.5 4.11 61.71 300 4300 19:56

20 16 18.0 4.00 64.00 320 4620 21:00

21 16 18.5 3.89 62.27 320 4940 22:03

The multi-stage fitness test incurs a total distance of 4940 meters in a time of twenty two minutes and
three seconds (22:03). Please note, there are a few errors in this table compared to the original one
minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should
be exactly one minute as originally designed.