If you arrive at the end of a shuttle before the beep, wait for the beep before you resume runningĬontinue running for as long as possible until you can longer keep up with the speed set by the CD. Start with one foot behind the cone the end of each shuttle Measure out a 20 metres section and mark each end with a cone The starting speed is 8.5km/hr and increases by 0.5km/hr at each level.A single beep on the CD indicates the end of a shuttle, while 3 beeps indicate the start of the next level. The test has 23 levels, each of which lasts approximately one minute. However, due to the agility required for the short turns, it is not so well suited for runners, cyclists, or other pure endurance racers.Ī flat, non-slip surface of at least 20 metres Many sports teams use the Multistage Fitness Test or Bleep Test to monitor their athletes VO2 max it features a series of short sprints and turns, making it ideal as an assessment tool for footballers, hockey players, rugby players and the like. VO2 max measures maximum oxygen uptake, and is widely considered the best way to assess an athlete's overall cardio fitness. It's quite a famous one you may even have tried at school - aka shuttle runs. Widely used by sportsmen, the Multistage Fitness Test or Bleep Test is used to monitor the development of VO2 max.
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