20m Multistage Fitness Test (Beep Test) Instructions

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The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. For more information on this test, see the complete guide to the bleep / beep test.

men women
excellent > 13 > 12
very good 11 - 13 10 - 12
good 9 - 11 8 - 10
average 7 - 9 6 - 8
poor 5 - 7 4 - 6
very poor < 5 < 4

Variations and Other Beep Type Tests (more on Variations)

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 each minute. 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).

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There are over 300 fitness tests, so it is not easy to choose the right one to do. You should consider the validity, reliability, costs and ease of use of each test. Use our guide to conducting, recording, and interpreting fitness tests. Any questions, please ask or search for your answer. To keep up with the latest in sport science and this website, subscribe to our newsletter. We are also on facebook and twitter.

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