20Mtr Fitness Test

20m Multistage Fitness Test (Beep Test) Instructions
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The 20m multistage fitness test is a commonly used maximalrunning aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, see the complete guide to the bleep / beep 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 intime 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 wheninstructed 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 soundindicates 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 tocatch 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 eachminute. 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'sscore 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...