The beep test (also known as the bleep test or shuttle run test) is a maximal aerobic fitness assessment in which participants run back and forth over a 20-metre course in time with an audio signal that gets progressively faster. The table below shows the number of shuttles required to run for each level, along with the running speeds, times and distances.

These figures are based on the commonly used version of the test and also apply to the PACER test. If you want to convert your result, use our beep test calculator to estimate your beep test VO2 max equivalent score. There is also a more complete table which lists the time and distance for every 20m shuttle. See the web page on beep test versions for more information about variations of the test, including the 15m bleep test.

Table of Details for Every Level

Level Shuttles running speed (km/h) time per shuttle (s) Total level time (s) Cumulative Time (min:seconds) Distance per level (m) Cumulative Distance (m)
1 7 8.0 9.00 63.0 1:03 140 140
2 8 9.0 8.00 64.0 2:07 160 300
3 8 9.5 7.58 60.6 3:08 160 460
4 9 10.0 7.20 64.8 4:12 180 640
5 9 10.5 6.86 61.7 5:14 180 820
6 10 11.0 6.55 65.5 6:20 200 1020
7 10 11.5 6.26 62.6 7:22 200 1220
8 11 12.0 6.00 66.0 8:28 220 1440
9 11 12.5 5.76 63.4 9:32 220 1660
10 11 13.0 5.54 60.9 10:32 220 1880
11 12 13.5 5.33 64.0 11:36 240 2120
12 12 14.0 5.14 61.7 12:38 240 2360
13 13 14.5 4.97 64.6 13:43 260 2620
14 13 15.0 4.80 62.4 14:45 260 2880
15 13 15.5 4.65 60.4 15:46 260 3140
16 14 16.0 4.50 63.0 16:49 280 3420
17 14 16.5 4.36 61.1 17:50 280 3700
18 15 17.0 4.24 63.5 18:53 300 4000
19 15 17.5 4.11 61.7 19:55 300 4300
20 16 18.0 4.00 64.0 20:59 320 4620
21 16 18.5 3.89 62.3 22:01 320 4940

Understanding the Beep Test Numbers

Each level of the test is made up of a set number of 20m shuttles run at a fixed speed. As the levels increase, the running speed rises and the time allowed per shuttle shortens, which is why the test becomes progressively harder. You can use the beep test distance figures in the table above as a running total, making this a handy beep test distance calculator for working out how far you have run at any given point. Similarly, the cumulative time column lets you check your progress against the clock and acts as a simple beep test score calculator for the level and shuttle you reach.

Beep Test Norms and Records

Your final score is recorded as the level and shuttle number reached before you can no longer keep pace with the beeps. To interpret your result, compare it against published beep test norms, which vary by age, sex and sport. Elite endurance athletes and team-sport professionals typically reach the highest levels, and the beep test world record scores far exceed the ranges seen in the general population. A variation known as the Nike SPARQ beep test has also been used to assess athletes as part of a broader athletic profile.

Variations of the Test

The standard version described here uses a 20m course, but shorter courses are also common. The 15m bleep test is often used where space is limited, and it has its own set of levels and shuttle counts. Because the running distance differs, the 15m bleep test levels do not match the 20m version directly, and separate 15m bleep test normative data should be used when interpreting those scores. See our page on beep test versions for a full comparison.