20m Multistage Fitness Test (Beep Test) Instructions

The 20m multistage fitness test is a commonly used maximal running aerobic fitness test.

 equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test cd, cd player,
recording sheets.
 procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this
reason the test if also 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 cd 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 (more on test variations, and see Beep test video examples).
 scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up
with the 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. This level score can be converted to a VO2max equivalent
score using this calculator.
men women
excellent > 13 > 12
very good 11 - 13 10 - 12
good 9 - 11 8 - 10
average 7-9 6-8
poor 5-7 4-6
very poor <5 <4
 target population: this test is suitable for sports teams and school groups, but not for populations in which a
maximal exercise test would be contraindicated.
 validity: The correlation to actual VO2max scores is high (see some of these references). There are published
VO2max score equivalents for each level reached, which can be determined using this Beep VO2max Calculator.
 reliability: The reliability of the beep test would depend on how strictly the test is run and the practice allowed
for the subjects. There are also other factors which can affect performance, which need to be controlled if
possible. See point below.
 factors to consider: Although the beep test is primarily a fitness test of the aerobic energy system, there are a
range of other factors that can affect performance in the test and are 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
 advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to
maximum effort unlike many other tests of endurance capacity.
 disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective.
As the test is often conducted outside, the environmental conditions can affect the results.
o One way to ensure that all athletes push themselves in the test is for them to wear a heart rate monitor.
You can then compare their maximum heart rate during the test to their predicted or measured maximum
to determine if they have 'maxed out'.