Compare the results to the norms below.Record your score - the level achieved plus the number of the last completed shuttle.Finish the test when you are unable to keep up with the recording.Continue shuttling back and forth between the two lines in time to the audio cues.Turn when signaled by the recorded audio beep at the line 20 meters away, and turn back towards the starting point.Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio. Line up along one line, and begin running when instructed by the audio recording. This test involves continuous running between two lines 20m apart in time to.Measure out the track, placing two lines of cones 20 meters apart. To correctly perform the bleep test / shuttle run test participants will need: Flat, non-slip surface Marking cones 20m measuring tape CD or pre-recorded.You will also need the beep test recording and a speaker system. You will need a running track, playing field or grassed area, with a measuring tape and cones to mark out the 20m running area. The test involves running continuously between markers 20 meters apart at increasing speeds, until exhaustion. So if you measure your shoe length as 30cm, then 2000/30 = 66.7 steps, so take 67 steps, heel touching toes, to measure out the 20 metres.The beep test is an aerobic fitness test. This is the same as the pace length method, but instead of using paces, you'll walk placing the heel of one foot right up against the toes of the other foot. If you don't have a tape measure, an alternative is to use a ruler to measure the length of your runnings shoes. (But make sure it's not in a position where you're likely to step on it while running!) If you're in a noisy area and have difficulty hearing the beeps on your phone, maybe use some bluetooth headphones, or put the phone half way between the two markers to make it easier to hear no matter which side you're on.
Then just run a bleep test app on your phone (there are loads of these). So when you go outside, to wherever you'll be training, put a bag, water bottle, or other marker down on the ground, place your toes next to the marker, and take 33 steps (or however many you calculated), then place another marker next to your toes.
That's how many paces you need to measure out for 20m. If your pace length was 60cm, then 2000/60 is 33.33. Now, convert the bleep test distance (20m) to centimeters by multiplying it by 100, which is 2000cm, and divide this by your pace length. Take one normal step forward, then measure from the back of your heel to the wall in centimeters. At home, take a tape measure and stand with your back to a wall, heels touching the wall.
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