Beat the Bleep

The Bleep Test, otherwise known as the Beep Test, Multi Stage Fitness Test (MSFT) or vO2 Max test, is a great way to measure your overall level of cardiovascular fitness.

The standard test involves running between points 20 meters apart, in time with pre recorded bleeps at set intervals- which get shorter and shorter.

Check out the table below showing exactly how it works out.

Level Shuttles Speed (km/h) Seconds per shuttle Total level time (s) Distance (m) Cumulative Distance (m) Cumulative Time (min and seconds)
1 7 8.0 9.0 63 140 140 1:03
2 8 8.5 8.47 67.8 160 300 2:11
3 8 9.0 8 64 160 460 3:15
4 8 9.5 7.58 60.64 160 620 4:15
5 9 10.0 7.2 64.8 180 800 5:20
6 9 10.5 6.86 61.74 180 980 6:22
7 10 11.0 6.55 65.5 200 1180 7:27
8 10 11.5 6.26 62.6 200 1380 8:30
9 11 12.0 6.0 66.0 220 1600 9:36
10 11 12.5 5.76 63.36 220 1820 10:39
11 11 13.0 5.54 60.94 220 2040 11:40
12 12 13.5 5.33 63.96 240 2280 12:44
13 12 14.0 5.14 61.68 240 2520 13:46
14 13 14.5 4.97 64.61 260 2780 14:51
15 13 15.0 4.8 62.4 260 3040 15:53
16 13 15.5 4.65 60.45 260 3300 16:53
17 14 16.0 4.5 63.0 280 3580 17:56
18 14 16.5 4.36 61.04 280 3860 18:57
19 15 17.0 4.24 63.6 300 4160 20:00
20 15 17.5 4.11 61.65 300 4460 21:02
21 16 18.0 4.0 64 320 4780 22:06
Total= 4780 metres
Total Time= 22:06 minutes and seconds


The Bleep Test is used by many different organisations to test the fitness levels of their personnel, ranging from the Military through to professional Sports teams. Here are a few examples of fitness standards expected of UK military forces:

-Royal Air Force Officers 9.10
-Army officers 10.2
-Royal Marine Officers at least 11.0

To do the bleep test at home, you will need the following equipment:

-2 cones/ markers
-A tape measure (or some other way of measuring 20 meters- maybe a bike speedometer)
-A copy of the Bleep Test on Mp3 or CD

Bleep Test is meant to take you to the max, so prepare to feel the pain! To achieve best results remember to warm up effectively for 5-10 minutes before hand, and stretch well.

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