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.
