Assessments: The Multistage Fitness (Bleep) Test

This quick look at assessments is on aerobic fitness.  This is the ability of the body to process oxygen and perform physical actions.

The classic assessment is the Multistage Fitness test…or the bleep test.  Chances are you did this in school (and probably hated it!).

What is the Bleep test?

• This is a maximal effort test.  In other words, you have to work as hard as you can until you can not work any more.  For this reason, it is not ideally suitable for absolute beginners or those with injuries/conditions that may be aggravated by this.
• An assessment for aerobic fitness.
• Gives an estimate of VO2max (the maximum amount of oxygen the body can process).
• A simple, cheap, repeatable assessment requiring minimal equipment.
• Suitable for individuals and large groups.
• There are 2 versions of the bleep test.  One is the 20 meter version, while the other is the 15 meter version.  Make sure you know which one you are doing and have the appropriate equipment and results tables!
• From now on, I will be talking about the 20 meter test…because that is the one I have experience with.

How to do the Bleep test?

Equipment needed:

• Flat, non-slip running surface of 25 meters or more.
• Suitable footwear
• Audio copy of the bleep test (click here to download our FREE mp3 copy).
• mp3/CD player to play the audio test on.
• 2 markers (a couple of cones, or old jumpers will do).
• 20 meter tape measure.

Preparation:

• Measure out a 20 meter distance on the floor and mark each end with your markers.
• Conduct a full and appropriate warm up.
• Stand at one marker.

The test itself:

• Press play and start the bleep test recording.
• Run back and forth from one marker to the other in time with the bleeps.
• Continue shuttle running back and forth from one marker to the other, in time with the bleeps, until you miss 3 consecutive bleeps.
• Make a note of the last successful level you completed.  This is your score.
• Conduct a full cool down and relax.

The details to remember:

• Start running from the markers at each bleep.
• Don’t get ahead of the bleeps and “bank” some for later.
• This is a continuous test.  You can’t miss a bleep or 2 and then carry on.
• You finish the test when you miss 3 bleeps in a row.  So if you only miss 1 or 2 then catch up…well done!  Carry on going until you miss 3 consecutive bleeps.
• Don’t cut the runs short by turning early.  Make sure your foot goes past the marker before you turn for the run back.
• Your score is the last level you successfully completed.  So if you pass level 10.1, but miss level 10.2, 10.3 and 10.4…your score is 10.1, not 10.4.
• This test is suitable for most people, except those with injuries/conditions that may be aggravated by maximum effort running.
• Runners, or people with experience with running will do better at this assessment than equally fit people without running experience.

Results.

You can use the table below to estimate your VO2max (maximum amount of oxygen your body can process).  Use the table below that to see if you are above or below average.

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Estimate of VO2max from bleep test results.

level	shuttle	VO2 Max
4	2	26.8
4	4	27.6
4	6	28.3
4	9	29.5
5	2	30.2
5	4	31
5	6	31.8
5	9	32.9
6	2	33.6
6	4	34.3
6	6	35
6	8	35.7
6	10	36.4
7	2	37.1
7	4	37.8
7	6	38.5
7	8	39.2
7	10	39.9
8	2	40.5
8	4	41.1
8	6	41.8
8	8	42.4
8	11	43.3
9	2	43.9
9	4	44.5
9	6	45.2
9	8	45.8
9	11	46.8
10	2	47.4
10	4	48
10	6	48.7
10	8	49.3
10	11	50.2
11	2	50.8
11	4	51.4
11	6	51.9
11	8	52.5
11	10	53.1
11	12	53.7
12	2	54.3
12	4	54.8
12	6	55.4
12	8	56
12	10	56.5
12	12	57.1
13	2	57.6
13	4	58.2
13	6	58.7
13	8	59.3
13	10	59.8
13	13	60.6
14	2	61.1
14	4	61.7
14	6	62.2
14	8	62.7
14	10	63.2
14	13	64
15	2	64.6
15	4	65.1
15	6	65.6
15	8	66.2
15	10	66.7
15	13	67.5
16	2	68
16	4	68.5
16	6	69
16	8	69.5
16	10	69.9
16	12	70.5
16	14	70.9
17	2	71.4
17	4	71.9
17	6	72.4
17	8	72.9
17	10	73.4
17	12	73.9
17	14	74.4
18	2	74.8
18	4	75.3
18	6	75.8
18	8	76.2
18	10	76.7
18	12	77.2
18	15	77.9
19	2	78.3
19	4	78.8
19	6	79.2
19	8	79.7
19	10	80.2
19	12	80.6
19	15	81.3
20	2	81.8
20	4	82.2
20	6	82.6
20	8	83
20	10	83.5
20	12	83.9
20	14	84.3
20	16	84.8
21	2	85.2
21	4	85.6
21	6	86.1
21	8	86.5
21	10	86.9
21	12	87.4
21	14	87.8
21	16	88.2

Table indicating if your bleep test results are good or bad.

Female (values in ml/kg/min)
Age	Very Poor	Poor	Fair	Good	Excellent	Superior
13-19	<25.0	25.0 – 30.9	31.0 – 34.9	35.0 – 38.9	39.0 – 41.9	>41.9
20-29	<23.6	23.6 – 28.9	29.0 – 32.9	33.0 – 36.9	37.0 – 41.0	>41.0
30-39	<22.8	22.8 – 26.9	27.0 – 31.4	31.5 – 35.6	35.7 – 40.0	>40.0
40-49	<21.0	21.0 – 24.4	24.5 – 28.9	29.0 – 32.8	32.9 – 36.9	>36.9
50-59	<20.2	20.2 – 22.7	22.8 – 26.9	27.0 – 31.4	31.5 – 35.7	>35.7
60+	<17.5	17.5 – 20.1	20.2 – 24.4	24.5 – 30.2	30.3 – 31.4	>31.4
Male (values in ml/kg/min)
Age	Very Poor	Poor	Fair	Good	Excellent	Superior
13-19	<35.0	35.0 – 38.3	38.4 – 45.1	45.2 – 50.9	51.0 – 55.9	>55.9
20-29	<33.0	33.0 – 36.4	36.5 – 42.4	42.5 – 46.4	46.5 – 52.4	>52.4
30-39	<31.5	31.5 – 35.4	35.5 – 40.9	41.0 – 44.9	45.0 – 49.4	>49.4
40-49	<30.2	30.2 – 33.5	33.6 – 38.9	39.0 – 43.7	43.8 – 48.0	>48.0
50-59	<26.1	26.1 – 30.9	31.0 – 35.7	35.8 – 40.9	41.0 – 45.3	>45.3
60+	<20.5	20.5 – 26.0	26.1 – 32.2	32.3 – 36.4	36.5 – 44.2	>44.2

 

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