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This
information is sourced from the fitness
zone:
"The
Multi-Stage Fitness Test, also known as the ‘bleep’ or ‘beep’ or
‘shuttle run’ test, is often used by sports coaches and trainers to
estimate an athlete’s VO2 Max (maximum oxygen uptake).
The
test is often recommended for multiple-sprint game players, because it is
similar to such activities, for example rugby, soccer or hockey. The test is,
however, not necessarily applicable to endurance activities such as cycling or
running.
Description
The
'bleep' test involves running continuously between two points that are 20m
apart. These ‘shuttle’ runs are done in time to pre-recorded ‘bleep’
sounds on a pre-recorded audio cassette. The time between the recorded
‘bleeps’ decrease after each minute.
The
test usually consists of 23 levels. Each level lasts 60 seconds. A level is
basically a series of 20 meter ‘shuttle runs’. The starting speed is
normally 8.5 km/hr and then increases by 0.5km/hr with each new level.
The
audio tape used for this test gives a single ‘bleep’ at intervals, which
indicates the end of a shuttle, and 3 ‘bleeps’ indicates the start of the
next level.
Procedure
1.Measure out the 20m running track using markers, cones or lines to indicate
the beginning and the end.
2.
The athlete must start with his foot on or behind the starting point.
3.
Start the test.
4. If
the athlete arrives at the end of a shuttle before hearing the beep, he must
wait for it before he starts running again.
5.
The athlete must carry on running for as long as possible, until he can no longer
keep up with the speed set by the tape.
6. If
the athlete fails to reach the end of the shuttle before the beep, he should
be allowed to try two or three more shuttles to try and make up the pace
before his test is ended.
7.
Write down the level and number of shuttles the athlete has completed.
8.
Compare the athletes results with the results of previous tests. As the
athlete’s training progresses, he should show better results every time he
is re-tested at a later stage. (What do
the levels mean?)
NOTE: This test is a maximal test, which requires a reasonable level of
fitness. It is not recommended for recreational athletes or people with health
problems, injuries or low fitness levels."
(source: http://www.fitnesszone.co.za/trainer7.htm)
Some estimates of figures for the Bleep test
| Test
minutes and level |
shuttle
distance |
speed
(Km/hr) |
speed
(m/hr) |
speed
(m/min) |
shuttles
per min |
seconds
per shuttle |
cumulative
distance during test (m) |
| 1 |
20 |
8.5 |
8500 |
141.7 |
7 |
8.5 |
142 |
| 2 |
20 |
9 |
9000 |
150 |
8 |
8.0 |
292 |
| 3 |
20 |
9.5 |
9500 |
158.3 |
8 |
7.6 |
450 |
| 4 |
20 |
10 |
10000 |
166.7 |
8 |
7.2 |
617 |
| 5 |
20 |
10.5 |
10500 |
175 |
9 |
6.9 |
792 |
| 6 |
20 |
11 |
11000 |
183.3 |
9 |
6.5 |
975 |
| 7 |
20 |
11.5 |
11500 |
191.7 |
10 |
6.3 |
1167 |
| 8 |
20 |
12 |
12000 |
200 |
10 |
6.0 |
1367 |
| 9 |
20 |
12.5 |
12500 |
208.3 |
10 |
5.8 |
1575 |
| 10 |
20 |
13 |
13000 |
216.7 |
11 |
5.5 |
1792 |
| 11 |
20 |
13.5 |
13500 |
225 |
11 |
5.3 |
2017 |
| 12 |
20 |
14 |
14000 |
233.3 |
12 |
5.1 |
2250 |
| 13 |
20 |
14.5 |
14500 |
241.7 |
12 |
5.0 |
2492 |
| 14 |
20 |
15 |
15000 |
250 |
13 |
4.8 |
2742 |
| 15 |
20 |
15.5 |
15500 |
258.3 |
13 |
4.6 |
3000 |
| 16 |
20 |
16 |
16000 |
266.7 |
13 |
4.5 |
3267 |
| 17 |
20 |
16.5 |
16500 |
275 |
14 |
4.4 |
3542 |
| 18 |
20 |
17 |
17000 |
283.3 |
14 |
4.2 |
3825 |
| 19 |
20 |
17.5 |
17500 |
291.7 |
15 |
4.1 |
4117 |
| 20 |
20 |
18 |
18000 |
300 |
15 |
4.0 |
4417 |
| 21 |
20 |
18.5 |
18500 |
308.3 |
15 |
3.9 |
4725 |
| 22 |
20 |
19 |
19000 |
316.7 |
16 |
3.8 |
5042 |
| 23 |
20 |
19.5 |
19500 |
325 |
16 |
3.7 |
5367 |
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