Beep Test: Complete Guide to Levels, Scoring, 20m vs 15m & VO₂max

Q: Does the Beep Test measure VO₂max?

The Beep Test can be used to estimate VO₂max from test performance. It does not directly measure VO₂max in the way a laboratory test with respiratory gas analysis can.

Pulses App Team
4 hours ago
7 min read

Quick Answer

The Beep Test is a progressive shuttle-running fitness test used to assess aerobic fitness.

Athletes run back and forth between two lines while following timed audio beeps. The required running speed gradually increases until the athlete can no longer keep pace.

The standard version uses a 20-metre course, although 15-metre versions are also used when space is limited.

Results are normally recorded using the last level and shuttle completed, and can also be expressed as total distance. Performance can be used to estimate VO₂max, but this remains an estimate from a field test rather than a direct laboratory measurement.

For reliable comparisons over time, always use the same test version, course length and protocol.

What Is the Beep Test?

The Beep Test is also commonly known as the:

Bleep Test
20-metre Shuttle Run Test
Multistage Fitness Test
20m Shuttle Run

It is a maximal progressive running test in which athletes repeatedly run between two marked lines.

The pace is controlled by audio signals. As the test progresses, the time between the beeps becomes shorter and the athlete must run faster to reach the opposite line in time.

The test continues until the athlete stops or can no longer maintain the required pace.

Because it requires little equipment and can test several people at once, the Beep Test is widely used in sport, schools and physical fitness assessments.

How Does the Beep Test Work?

For a standard 20-metre Beep Test you need:

a flat 20-metre running area
two clearly marked lines or sets of cones
the correct Beep Test audio
a way to record each athlete's result

The athlete runs:

20 m → turn → 20 m back → continue with the beeps

There is no planned recovery period between shuttles.

As the test progresses, the required running speed increases.

Athletes should reach the line at approximately the same time as the beep rather than continually arriving early and waiting. This helps maintain the pacing intended by the test.

The test ends when the athlete stops or can no longer meet the required pace according to the rules being used.

How Do Beep Test Levels and Shuttles Work?

The Beep Test is divided into levels, with each level containing a number of shuttles.

A shuttle is one run from one line to the other.

For a 20-metre test:

1 completed shuttle = 20 metres

As the athlete progresses through the levels, the running speed increases.

A result is commonly written as:

Level.Shuttle

For example:

8.4

means that the athlete reached Level 8 and completed four shuttles within that level.

Some systems instead write the same type of result as:

Level 8, Shuttle 4

The exact number of shuttles within each level can vary between test protocols and audio versions. This is another reason to use the same protocol when comparing results.

How Is the Beep Test Scored?

The primary performance result is the athlete's final completed level and shuttle.

From this result you can also calculate:

total number of shuttles
total distance
final running speed
estimated VO₂max

Example

If an athlete's final result is:

Level 9, Shuttle 5

that level and shuttle should be recorded as the test result.

The total distance can then be calculated from the number of completed shuttles.

For a 20-metre test:

Total distance = completed shuttles × 20 metres

For regular testing, recording both the level/shuttle result and total distance makes it easier to compare performance over time.

What Is the Difference Between the 20m and 15m Beep Test?

The 20-metre Beep Test is the established version most commonly associated with the multistage shuttle-run fitness test.

A 15-metre version uses the same general concept but reduces the distance between the turning lines.

This can be useful in gyms, sports halls and other locations where a 20-metre course is not practical.

However, the two should be treated as different test setups.

On a 15-metre course, an athlete changes direction more frequently for a given running distance. The pacing and shuttle structure must therefore match the 15-metre protocol being used.

For reliable monitoring:

use the correct audio for the selected distance
record whether the test was 15 m or 20 m
use the same version when repeating the test
do not directly compare a 15 m result with a 20 m result as though they were identical

If an athlete completed a 20-metre test previously, use the 20-metre version again when measuring progress whenever possible.

What Is a Good Beep Test Score?

There is no single Beep Test score that is universally “good”.

Performance depends on factors such as:

age
sex
sport
competitive level
training background
test protocol

This means generic tables describing a score simply as poor, average or excellent should be interpreted carefully.

For coaches, three comparisons are usually more useful:

compare athletes who completed the same test protocol
use relevant reference data for a similar population when available
compare each athlete against their own previous results

For repeated team testing, improvement from one standardised test to the next is often more useful than trying to apply one universal benchmark to every athlete.

Can the Beep Test Estimate VO₂max?

Yes.

Performance in the 20-metre shuttle run has been used in published research to estimate VO₂max, or maximal oxygen uptake.

The estimate is based on the level or running speed reached during the test, and some published equations also take age into account.

However, it is important to understand the distinction:

A Beep Test estimates VO₂max. It does not directly measure VO₂max.

Direct measurement normally requires laboratory equipment that analyses respiratory gases during maximal exercise.

Different published prediction equations can also produce somewhat different estimates.

For coaches using the Beep Test regularly, it is therefore useful to consider the estimated VO₂max alongside the athlete's actual test result rather than treating the estimated value as the only important outcome.

What Does Heart Rate Add to a Beep Test?

A normal Beep Test tells you how far the athlete progressed through the test.

Heart-rate monitoring can provide additional information about how the athlete responded during and after the test.

Useful measurements can include:

maximum heart rate
heart rate during the final part of the test
average heart rate near the end of the test
heart-rate recovery after stopping

Heart rate does not replace the Beep Test score.

Instead, it provides additional context alongside level, shuttle, distance and estimated VO₂max.

When the same athletes are tested regularly, combining performance and heart-rate data can also help coaches build a more complete picture of how the athletes respond to maximal fitness testing.

What Is the Beep Test Used For?

The Beep Test is widely used because it is simple to organise and allows several people to be tested together.

Common applications include:

team-sport fitness testing
school physical education
pre-season fitness benchmarks
repeated conditioning assessments
police, military and emergency-service fitness assessments
general aerobic fitness testing

The exact protocol and required score can differ between organisations.

If the test is being used for an official selection or occupational requirement, always follow the protocol specified by that organisation.

How Often Should You Run a Beep Test?

There is no single testing schedule that suits every team.

The Beep Test is most useful when there is enough time between tests for meaningful changes in fitness to occur.

Teams might use it:

before a training period
during the season to monitor progress
after a conditioning block
at the end of a training period

Whatever schedule you choose, try to maintain similar testing conditions.

Surface, course length, protocol, warm-up and environmental conditions can all affect performance.

Consistency makes repeated results easier to interpret.

Beep Test or Yo-Yo Test?

The Beep Test and Yo-Yo Test both use progressively paced shuttle running, but there is an important difference.

The Beep Test is continuous.

Athletes continue running between the lines without a planned recovery period as the required speed increases.

The Yo-Yo Intermittent Recovery Test includes a short active recovery period after each running bout.

That makes the two tests suitable for somewhat different testing goals.

Read our complete Beep Test vs Yo-Yo Test comparison

Running a Beep Test With a Team

Testing one athlete is relatively simple.

Testing an entire team becomes more difficult because the coach must simultaneously manage:

audio and pacing
levels and shuttles
warnings
athletes dropping out at different times
individual results
post-test data

Pulses App automates much of this process.

With the built-in Beep Test you can:

test up to 40 athletes without heart-rate sensors
monitor up to 15 athletes with live heart rate
run either 20-metre or 15-metre Beep Tests
use built-in pacing and audio
track levels and shuttles automatically
receive estimated VO₂max results
record maximum and end-of-test heart-rate data when sensors are used
measure heart-rate recovery
generate individual and group PDF reports

The built-in Beep Test is currently available on iPhone, iPad and Mac.

Run Beep Tests with Pulses App

Try Pulses App free for 30 days.

Frequently Asked Questions

Is the Beep Test the same as the 20m shuttle run?

The standard Beep Test is commonly referred to as the 20-metre shuttle run or multistage fitness test. Athletes run repeatedly between two lines while the required speed progressively increases.

How is a Beep Test score recorded?

A score is normally recorded using the final level and shuttle completed, for example Level 8, Shuttle 4. Total distance can also be calculated from the number of completed shuttles.

How long is the standard Beep Test course?

The standard multistage shuttle-run test uses a 20-metre distance between the turning lines. There are also 15-metre versions for situations where less space is available.

Can I compare a 15m Beep Test result with a 20m result?

They should not be treated as equivalent results. The course length changes how frequently the athlete must turn, and the test must use pacing designed for that distance. For progress tracking, compare results from the same protocol.

Does the Beep Test measure VO₂max?

The Beep Test can be used to estimate VO₂max from test performance. It does not directly measure VO₂max in the way a laboratory test with respiratory gas analysis can.

Do I need a heart-rate monitor for the Beep Test?

No. Heart-rate monitoring is optional. The test can be completed and scored using level, shuttle and distance alone. A compatible heart-rate sensor can add information such as maximum heart rate and heart-rate recovery.

Key Takeaway

The Beep Test is a simple progressive field test that can provide a repeatable measure of aerobic fitness.

For meaningful comparisons, the most important thing is consistency: use the same course distance, protocol and testing conditions each time.

Record the athlete's final level and shuttle, keep the total distance, and treat VO₂max as an estimate rather than a direct measurement.

For coaches testing an entire team, Pulses App automates pacing, scoring, heart-rate monitoring and reporting so you can focus on the athletes.