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Beep Test FAQ

> for more information, see the Beep Test Home

bleep or beep test diagram Here are some common questions and answers about the beep test. If you have your own questions which are not answered on this or other beep test pages, please contact me. See also the general fitness testing FAQ.

Where can I purchase a beep test tape/cd?
Should I use a tape or cd version?
How do I calibrate the tape?
Should I warm up before the test?
What is the formula for the beep test calculator?
Can I download an .mp3 or .wav file of the beep test
Do I begin running after the man has said 'level ...' or do I start at sound of the beep?
Is it OK running ahead of the beeps in the early stages?
Do you count the two consecutive shuttles that you miss, just before you drop out?
I stopped as soon as it said level 9/1. Does this mean I got 9/1 or 8/11?
What is a good score?
My son/daughter scored x on the beep test - what does that mean?
Is my child too young to be doing a beep test?
Can I convert my result from the 15 meter test to the 20 meter test?

Where can I purchase a beep test tape/cd?

There are several options, from buying the cd, downloading an mp3, and using a beep test software on your computer. For more details, see Purchasing the Beep Test

Should I use a tape or cd version?

The cd (or mp3 or other digital format) is the preferred format as the tape is prone to stretching and deteriorate over time, and audiotape players can also vary in the playback speed. It may be hard to find a tape version nowadays anyway.

How do I calibrate the tape?

If you have the audio cassette tape version of the test, there are instructions at the beginning of the tape for calibrating. For further details, see more about the Tape Version. The cd or mp3 version will not need calibrating, though the tape measure you are using to measure out the 20m may need checking from time to time.

Should I warm up before the test?

Although the test starts off slowly, beginning at just over walking pace and gradually increasing in pace, you should still do some warm up prior to the test to stretch out and warm up the muscles. Nothing too hard that will cause fatigue. Often the beep test is performed as part of a larger testing battery, and usually as the final test. If so, warm up would definitely been performed for the sprint or explosive tests, and the tests themselves would serve to warm you up. See more on Warming Up for Testing.

What is the formula for the beep test calculator?

A table with the shuttle run test scores and the corresponding predicted VO2max score is provided with the test CD or tape (well my copy was anyway). The calculator on this site is from a formula derived from this table. Due to each level of the test having variable number of shuttles, it is a complex formula. If you understand javascript, you may be able to look at the code of the calculator page and work it out.

Can I download a mp3 or wav file of the beep test?

You may come across free or cheap mp3 files of the beep test online. Use and interpret the results from such tests with caution. The timings may not be correct. Many of the listing of the beep test on eBay is for an audio file download too. If you want to make sure you have the correct version, and also would like the instructions and other information that comes with it, you can buy the CD or tape yourself - see Purchasing the Beep Test.

Do I begin running after the man has said 'level ...' or do I start at sound of the beep?

The test starts at the sound of the beep, as does each new shuttle and level. The verbal announcement of the level and stage numbers is just to let you know what each of the beeps was indicating.

Is it OK running ahead of the beeps in the early stages?

Some athletes, particularly those lacking in speed, may find it beneficial to get a little ahead of the recording early on in the test, to put a little distance 'in the bank' for later when the pace gets faster. It may not seem like a big deal to let the athlete get ahead of the tape early on, but it changes the test procedure and may mean that the results are not valid. It is hard to control such actions, so next time the test is performed it may not be done the same way, resulting in poor reliability of the test too. So I would not let an athlete get ahead of the recording (just as you don't let them get behind).

Do you count the two consecutive shuttles that you miss, just before you drop out?

If someone fails to reach the line on say level 4.4 and on 4.5, and therefore drops out; is the score then 4.3 or 4.5? i.e. does the design of the test allow for the two missed targets? The way I interpret the test description is that the number of successfully completed shuttles are counted, so the missed ones are not. However, if you miss one then catch up on the next, they are all counted. It is sometimes hard to count it this way, and depending on who is adjudicating, you may be given a score of either 4.3 or 4.5.

I stopped as soon as it said level 9/1. Does this mean I got 9/1 or 8/11?

This is a good question, as this issue confuses a lot of people. The words on the cd are "start level 9-1", so you only 'completed' 8-11, but you will find many people report it as 9-1. The difference is not really anything significant to worry about, just record it the same way each time so that you can accurately monitor improvements in your score.

What is a good score?

What is considered a good score not only depends on your age and sex, but also on which sport you are involved in. In a sport that aerobic fitness is not important, getting a low score could be just as good as getting a high score if you sport is distance running or some other sport in which aerobic fitness is very important. To get an idea of what results sports people are getting in this test, see the page about Athlete Beep Test Scores.

My son/daughter scored x on the beep test - what does that mean?

The first thing to consider is the variation of the test that was conducted. While most of the tests that are around will score in a similar range, some such as a 15m test will not (see test variations). If you cannot get a good norm table for the version of the test that was used, a good way to get an idea of how someone performed is to compare to others. If your son/daughter was the best of their school or sporting team group, that is a very good indication of their potential. See also What is a good score?

Is my child too young to be doing a beep test?

The aerobic energy system of those pre-puberty is not well developed, so performing a beep test (or any other aerobic fitness test) may not be appropriate. Having said that, I don't think that it is detrimental to the health for someone that young to perform the test. I would be more concerned about the safety of an unhealthy or elderly adult, who may not be used to maximal exertion exercise.

Can I convert my result from the 15 meter test to the 20 meter test?

Some groups perform the 15m test rather than the commonly used 20m version (see more about Beep Test Variations). I do not know of any formula to convert the results of one to the other. A rough conversion could be done by calculating the distance traveled in one test (e.g. 20 meters x the total number of shuttles), then see what level would have been achieved if the same distance was covered in the other version of the test.

other Fitness Test Results
Maximizing Your Score - to get the most out of the beep test.
References for the beep test
Test Procedure - Detailed instructions for conducting the beep test. Also video examples.
Calculating Your Score - calculator to determine your VO2max equivalent score
Purchasing the cd
calibrating you beep test tape
Beep Shuttle Listing - a listing of the number of runs for each level