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.

Equipment Required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test
audio, music player, recording sheets.

Procedure: This test involves continuous running between two lines 20m apart in time to
recorded beeps. For this reason the test is also often called the 'beep' or 'bleep' test. The
participants stand behind one of the lines facing the second line, and begin running when
instructed by the recording. The speed at the start is quite slow. The subject continues
running between the two lines, turning when signalled by the recorded beeps. After about one
minute, a sound indicates an increase in speed, and the beeps will be closer together. This
continues each minute (level). If the line is reached before the beep sounds, the subject must
wait until the beep sounds before continuing. If the line is not reached before the beep
sounds, the subject is given a warning and must continue to run to the line, then turn and try
to catch up with the pace within two more beeps. The test is stopped if the subject fails to
reach the line (within 2 meters) for two consecutive ends after a warning.

Scoring: The athlete's score is the level and number of shuttles (20m) reached before they
were unable to keep up with the recording. Record the last level completed (not necessarily
the level stopped at). This norms table below is based on personal experience, and gives you
a very rough idea of what level score would be expected for adults, using the standard
Australian beep test version. There is a more detailed table of norms for the beep test. This

level score can be converted to a VO2max equivalent score using this calculator. You may
also wish to download the Beep Test Recording Sheet.

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

Target population: this test is suitable for sports teams and school groups, but not for
populations in which a maximal exercise test would be contraindicated.

Validity: The correlation to actual VO 2maxscores is high. There are published VO2max score
equivalents for each level reached, which can be determined using this Beep VO2max
Calculator.

Reliability: The reliability of the beep test would depend on how strictly the test is run and the
practice allowed for the subjects. There are also other factors which can affect performance,
which need to be controlled if possible. See point below.

Advantages: Large groups can perform this test all at once for minimal costs. Also, the test
continues to maximum effort unlike many other tests of endurance capacity.

Disadvantages: Practice and motivation levels can influence the score attained, and the
scoring can be subjective. As the test is often conducted outside, the environmental
conditions can affect the results.

Comments: to increase reliability, you can give consistent instructions prior to the test and
provide the same encouragement and apply the same strictness to when to finish the test.

Factors to consider: Although the beep test is primarily a fitness test of the aerobic energy
system, there are a range of other factors that can affect performance in the test are
important to consider. These include: running efficiency and turning technique, anaerobic
capacity, motivation and social dynamics, motor skills and cognitive ability (especially in
children), environmental differences, clothing and running surfaces, test familiarization and
instructions, the purpose and context of testing.

Other considerations:
o

This test goes by many names, though you need to be careful as the different names
also may signify that these are different versions of the test. Therefore you need to be
wary when comparing results or comparing to norms.

This test is a maximal test, which requires a reasonable level of fitness. It is not
recommended for recreational athletes or people with health problems, injuries or low
fitness levels.

One way to ensure that all athletes push themselves in the test is for them to wear
a heart rate monitor. You can then compare their maximum heart rate during the test
to their predicted or measured maximum to determine if they have 'maxed out'.