22 replies to this topic

[jacinta]

Hey all,

I have some very specific questions about the Beep Test. I need to be able to get to level 7 in a month's time, so I tried it the other day and only got to level 3.2 (I realise this is bad).

Then I go on the internet, and people keep saying things like ' you can practically walk to level 5, even with no fitness' and things like that.

I did the test on a netball court, over 2 thirds of it. The version of the test I have has a man stating the levels, and he seems to be Australian. I don't know what i'm doing wrong, as if you can 'practically walk' the first 5 levels, I should have been fine!

I'm not the fittest person in the world, but also not the most unfit. I am, however, not really a runner (and never have been) but would have thought the Beep Test wouldn't have caused that much trouble for me!

Any help would be much appreciated! And if anyone has any ideas what i'm doing wrong, all help will be taken on board! Thanks!

[Slow Sue]

Hey Jacinta,
I have done a couple of beep tests in my time and to be able to walk to level 5 is not correct. With proper training and I'm sure people from CR will respond with help in this area you should be able to reach level 7.
Both my kids did beep tests in year 7 and found it tough but could reach around level 5. I would just make sure your distance is right.
Good Luck.

[tank girl]

I would also check how you're turning. A lot of people run around in a little circle at the end of each repeat, which is fine for the slow ones, but wastes a lot of time at higher levels. Practise coming in to the line, turning your body sideways as you come in, first foot landing sideways to the line, before the line, and the second foot landing behind the line but pointing the way you're going to run on the next repeat. This way you don't have to stop and then turn around to start again, and if there's lots of other people doing the beep test, you won't get in each others' way.

[jacinta]

Thanks so much to you both for responding! It's so reassuring to hear things like this from people who actually know what they're talking about: i've been on some other message boards and the people are SO RUDE, I can't understand it. But not here, so thanks.

That turning advice is awesome, so thanks for that tank girl!

And to the author of the previous message (sorry, didn't check your username) thanks for reassuring me! I think the problem is that there are a few variations of the test, and also some people remember doing it in school, when who knows what distance the teachers were making them run it over? I'll give it another go tomorrow, and see how I go then. Thanks again!

[Slow Sue]

Hey Jacinta,
Is it possible for you to contact who it is that your doing the Beep Test for?
Possibly they could help with the correct version of the test. Also, I do know some Personal Trainers can assist in helping people get to certain levels. You might have to ring around if you take that option.
Hope that also helps.

[wombatoutofhell]

i've never taken a beep test-whats it supposed to prove?

[jacinta]

wombatoutofhell, on May 20 2007, 06:38 PM, said:

i've never taken a beep test-whats it supposed to prove?

I've started seeing a trainer, so thanks for that!

It's used by a lot of different agencies (ie the army, police force) to show levels of fitness. It's not the world's greatest indicator, in my opinion, as it involves a lot of stopping and turning (would much rather they say, run this distance in this time).

[Michael James]

Fitness tests need to be pretty specific and conditions equal to be of great benefit.
beep tests I have participated in have the athlete only touching 1 foot over the 20m line. this would make a big difference to the example mentioned by "tank girl".
Also take a look at this calculator (http://news.bbc.co.u...tml/default.stm) and put 400m, 800m, 200m, 5000m PB's etc in and you get a HUGE variance in results.
What would be your preferred test to gauge someone's expected VO2 max without the use of laboratory equipment??

[Slow Sue]

Hey Wombatoutofhell,
The first time I did a Beep Test with the RAAF it was like having your lungs pulled out thru your nostrils by tweezers lol.
I can't do the speed stuff give me long distance anytime. Slow and Steady always wins the race......

[Tim_Pickering]

Hi Jacinta,

I believe there are around 3 different levels of BEEP TEST (Beginner, Intermediate and Advanced), as i have experienced the same thing you mentioned.

On one i could walk to 6 at quite a comfortable pace, but on another was running steadily at at 4.

My PTI (Army) confirmed this as well.

I would find out what version you will be tested using - and train on that one if possible.

On the turns as others have mentioned - you need only foot fully across the line.

I do it by getting to the line and turning just as the beep sounds.

As you start to get tired - if you can - sprint the first 6-8 mts off the line and use the pace to coast to line, turn, and go again.

Using this method i can achieve a higher level myself and have helped a couple of people through it for entrance physicals for fire brigade.

Best of luck with it - I really hope you achieve what you need.

Tim

[matt1]

to get a score of 3.2 means you have a VO2MAX of less than 25!! which effectively means you have a poor lung disorder, so it's clear the test you did is not standard or that something else was seriously wrong. however if the next time you run it you have to get the required score of level 7 on the same test in the same conditions then the score is relative. you need to practice running at high intensity intervals, doesn't have to be longer than a 30 - 45 minute sessions including recoveries, and as mentioned in above posts work on your turning technique. the more you work hard in your training the more you become psychologically adapted to the stress on your body, and this mental ability to cope with it will bring you bigger improvements in a quicker time.

[dino]

jacinta, on May 18 2007, 04:20 PM, said:

Hey all,

I have some very specific questions about the Beep Test. I need to be able to get to level 7 in a month's time, so I tried it the other day and only got to level 3.2 (I realise this is bad).

Then I go on the internet, and people keep saying things like ' you can practically walk to level 5, even with no fitness' and things like that.

I did the test on a netball court, over 2 thirds of it. The version of the test I have has a man stating the levels, and he seems to be Australian. I don't know what i'm doing wrong, as if you can 'practically walk' the first 5 levels, I should have been fine!

I'm not the fittest person in the world, but also not the most unfit. I am, however, not really a runner (and never have been) but would have thought the Beep Test wouldn't have caused that much trouble for me!

Any help would be much appreciated! And if anyone has any ideas what i'm doing wrong, all help will be taken on board! Thanks!

[dino]

The best way to pass the dreaded beep test is to get some basic fitness by running a few klms, do not do what some people do by constantly practising the beep test, this will not do anything for you.

Technique will help during the test but you do need reasonable fitness, practising the test will help you to pace yourself and thus conserve a bit of energy, obviously it will also give you confidence.

Most of all be patient, get your fitness up and the results will happen.

[balfey]

wombatoutofhell, on May 20 2007, 06:38 PM, said:

i've never taken a beep test-whats it supposed to prove?

Hey wombat

As has been said, the beep test is used by a lot of places as a general fitness indicator. I've got a mate who plays squash - he uses it as a part of his training to check his fitness level, change, etc. It's used by employers - for example the fire department needs something like a 7 or 8 on the Aussie beep test as an employment requirement. Same idea for defense forces etc. There's an American version as well, I'm not sure how many but I'd imagine there's an official Aussie one. Anyway the point...

The reason the beep test is used as an indicator is that it's a good indicator of all round fitness. As a runner you'll know that it takes a very different type of fitness to sprint 100 or 200m than it does to run 15ks. As the levels on the beep test increase, you go from walking through light jogging, to a steady run, and eventually you end up sprinting as the time between beeps decreases. If your endurance is lacking, you'll drop out early. If your strength and power is lacking, you'll drop out early. But with moderate strength and endurance, you can get a good score.

For a runner, the beep test isn't that useful, but I guess it'll tell you if your strength is at a higher level than your endurance or vice versa, so it could help you adjust training patterns accordingly.

Sorry about the long winded description! someone else (i'm thinking Rudolf) will probably be able to tell you what it's about in much greater detail, but that's the gist of it.

[BigAdam]

Practice the Beep test when you can, purely so you can see improvements and for the sake of practicing. Beyond that do short distance runs, no longer than 3km and learn to lift your knees and get your hips working (hence encouraging core strength). The beep test is a "maximal" test, so stop when you can't keep up anymore, not when you "think" you are exhausted.

Good Luck

[TRAVY]

I have just found this topic and have only read a few posts. I have to agree with Tank girl. Maybe Nathan Deeks could walk to level 5 but not your ordinary dude.

I can only get to 8.6
My 5km time is 22:30:00
If that is a help

[Anklestrapper]

jacinta, on May 18 2007, 04:20 PM, said:

... has a man stating the levels, and he seems to be Australian.

Sorry, I realise this original post was some time ago but the man you refer to, if it is a genuine beep test CD is non other than Rob de Castella! I agree that he is 'the man'.

As for the test, like most tests, it indicates a level of fitness but is suited to particular sports. AFL players tend to do very well. In my experience tennis players also do well. Some league players get to 14 or 15. There is another test called the YOYO but I'm not sure how it works (an easier form of Beep test??)

As BigAdam said, if you want to get good at the Beep Test you need to practise the beep test.

[bruncle]

But I wouldn't just do the beep test every day as training. Maybe once a week as a time trial, but the rest of the time DO run more than 3km and DON'T go full out. You'll only get injured if you try otherwise and you need aerobic fitness as well as anaerobic fitness, so steady running is important too.

[RossBris]

Is there somewhere that you can get a Beep-Test CD/MP3 from? I wanna give one a go.

Ross...

[Chelli]

I would rather a 5k or 10k run than the beep test. I know from my experience as I can run faster than alot of sporting athletes by over 3 minutes over the 5 km during my PFT test. Yet they can do as well as me on the beep test due to agility and quick acceleration which is good for training team sports that require fitness and agilty. If you aren't agile or you do not have good traction on you runners you can lose as much as two meters just on acceleration which can make all the difference on the beep test as it doesn't require pace jugement and holding a fast pace like a 5 or 10km race. The object is trying to get to the line ahead of the beep and if you miss judge it or fall behind you have to make it up in the next turn or you will forfeit at that level. If you could slightly cheat the test by slightly going ahead of the beep or anticipating it which I notice alot of poeple do. I believe you could get many levels higher by not having to accelerate as hard which causes lactic acid burn and this can cause a slow down in reaction time and can increase you heart rate higher than necessary.

I don't think this test is great indicator of VO2 max like someone suggested because you aren't running hard enough for long enough. Maybe it might be an indicator of VO2max for sedentry people but not trained athletes like myself.I believe if you had two highly trained athletes with similar 3km times there may be differences in results.

I believe if you want to measure your VO2max or VO2max pace you should run for 9-11 minutes around a athletic track this will give you the precise information you want and this will give you running potential over 5 and 10km.

In 2003 I ran 13.2 for the beep test two weeks after setting my 10km best of 33:54. I am not sure that 13.2 is that great as I heard some runners that can run level 16 that would struggle to run 10km in under 40 minutes.

Edited by Chelli, 04 March 2008 - 10:10 PM.

[ratdog]

gday rossbris

Quote

Is there somewhere that you can get a Beep-Test CD/MP3 from? I wanna give one a go.

not sure how to do the quote thingy refering to who's quote it was


http://www.defence.g...obs/fitness.htm

or this one is a mp3 file

http://orgs.jmu.edu/strength/MP3s/Beeptest..._directions.htm

[Buncha]

ratdog, on Mar 5 2008, 12:29 PM, said:

gday rossbris

not sure how to do the quote thingy refering to who's quote it was
http://www.defence.g...obs/fitness.htm

or this one is a mp3 file

http://orgs.jmu.edu/strength/MP3s/Beeptest..._directions.htm

Thanks for these excellent links ratdog. Will put the mp3 on the ipod and give it a go on the weekend for a bit of fun. I also found this smaller mp3 sized Canadian version

http://rapidshare.co...l_beep_test.wma

Edited by Buncha, 06 March 2008 - 07:39 AM.

[wareserve]

SOrry, know this post keeps dying and being revived, but being new thought i would get away with it,

Just a quick question, did the beep test this morning using my ipod and a court at the gym,

I got level 14:11 and it wasn't that difficult. I was kind of disappointed, I am reasonably fit but not super fit by any means and reading the posts usually only super fit people get these results.

Is there a chance I have a beep test that is easier or goes slower? Oh and with the 20m line, do both feet have to go over or is 1 acceptable? Maybe thats where i was gaining time?