Beep test: measuring your fitness

The beep test, or the multi-stage-fitness-test, was originally developed in 1982, designed to monitor the maximum oxygen uptake (also known as VO2 max).

In sports, it is now predominantly used by game players, due to the nature of the quick feet and turns mimicking gameplay. While it also remains a popular measurement of fitness among military and public service sectors.

How does the beep test work?

It requires minimal equipment and takes less than 15 minutes to complete. Just follow the steps below:

1. Set up a shuttle length, using two cones of either 15m or 20m 
2. Position yourself, or the athletes, at one of the cones
3. Start the Beep Test sound recording via the Myzone app
4. On the beep, run to the opposite cone, then on the next beep run back to the original cone, and repeat
   
5. The beeps increase in speed at each stage making it more difficult to reach the opposite cone in time 
6. If you miss a beep, continue to run to the next market, turn immediately at the end, and try to catch up with the pace within two more beeps
7. The test ends when you fail to reach the next market for two consecutive beeps in a row

Additional points to note:

• There are 21 levels in total 
• The speed begins at 8.5km/h and increases by 0.5km/h for every level 
• There are 62 seconds in each level 
• The progression from level to level is signified by 3 x quick beeps 

How is a beep test scored?

Your score will be two numbers e.g. 4.9 or 16.3.

The first number represents your level, and the second number the number of runs achieved within that level. For example, if you got to level 4 and then managed nine of the shuttles your score would be 4.9

What is a good beep test score?

Individuals born male

Individuals born female

Please note that scores should be interpreted in the context of other factors and should not be used as the sole indicator of fitness.

How to access the Myzone beep test

Download the Myzone app for Android or iOS and start tracking your progress now.