8 replies to this topic

[Nat78]

I know there are many threads from people regarding the beep test and how to improve etc. Well unfortunately I am a new one for 2012. I need to reach 6.10 for police entrance levels however I cannot get passed 5.3. I need to improve this in a short period of time. I feel that I can physically (fitness wise) complete it however i get a severe burning sensation in my chest which automatically stops me. I have completed a lung function test and do not have asthma.

In July 2011, I could only reach 2.7 and by Nov 2011 I could do 5.1. However now I cannot reach passed that. Some days I even struggle to reach that. I am giving it a run once a week to no avail. Up until Jan 2012, I was doing a run/cardio session about 3 times a week (varied with a 20min run, 30m run throughs and a run of the beep test) and in late Jan started at the gym. Now currently working on strength building whilst trying to continue with cardio outside of the gym. Admittedly, the cardio sessions have declined since starting at the gym.

I thought it may be a mental block, so spoke to someone about this and have not fully tested their suggestions.

I am able to pass all other components of the fitness test - agility, hand grip, 1.3m obstacle jump, 100m swim, 5 push ups and prone test.

I have no clue about how to increase my levels - what am i doing wrong/not enough of? I dont understand much about exercise and the body apart from the basics and dont know where to start but here.

Any advice would be greatly appreciated.

[lyricnz]

If you're running 20 mins in your cardio session, what's the problem with the beep test? Are you too slow, and can't reach the end in time; or are you getting too exhausted to continue?  How's your heart-rate going?  6.10 should only take 6:20 and be just over 1km in distance.

How are you managing your pacing, and turn strategy? You should just tap your foot over the line, turn leisurely, and push off for a quick spurt, then canter down to the next turn (at least to start with).

Lots of good tips under http://www.topendspo.../20mshuttle.htm including hints on maximising your score at http://www.topendspo...ing/beepmax.htm

Edited by lyricnz, 17 February 2012 - 02:05 PM.

[Nat78]

I am able to pace quite well until about level 4. This is where I sometimes lose it. I wouldnt say its exhaustion as much as it is a burning sensation down the centre of my chest that causes pain. With this i tend to lose the speed and miss the beep. I dont think i have any trouble with the turns or touching the line. As for my heart rate - i have no idea how to gauge this of my own body. Am I exhausted and puffed out - yep sure am. But is this just something to do with the oxygen levels etc due to the intensity?

[johnnyboyrun]

if you need to get by "x" on a cardio beep test why have you cut back on cardio?

[Nat78]

Thanks for that kick up the butt Johnnyboy. I now see where im going wrong. No more excuses!!

[russell2pi]

Is this a standard beep test?  6.10 amounts to jogging at around 5:30/km pace in the last 10 shuttles.  If that sounds right and we're talking about the same thing, it sounds like perhaps you should look at trying something like the Couch to 5k program to establish a basic level of fitness?

(I do wonder if it's a standard test because I would like the police officers serving me to be able to do more than 6.10. Then again more than 5 pushups would also be good...!)

[Nat78]

(I do wonder if it's a standard test because I would like the police officers serving me to be able to do more than 6.10. Then again more than 5 pushups would also be good...!)

Russell2pi - yes i am pumping out 15+ man push ups. I was just listing the basics for the fitness day.

Yes I am doing the standard beep test. I began my fitness training back in June last year in which i couldnt even jog for 1 min without keeling over. I progressively increased the time and distance by interval training ie: 3 min walk 1 jog, then to 3 walk 2 jog etc etc. Each couple of days pushing myself that little bit more. Not only did i increase my jogging time, i also increased in distance as well.

From just reading a couple of posts already, i figure i just need to get back out there and keep pushing. I will look at th topend sports link and research your suggestion of the couch to 5k program.

Thank you for your suggestion.

[Bluey69]

How old are you? Does the pain stop as soon as you stop? Could it be angina? Might be worth talking to your GP about a stress test.

[TheHardYards]

I managed to run 9.4 the other day up here on the mine site I work at in 33 degree evening heat. Was happy with the result but its a lot tougher than I remember it being when I was a youngster! I ran 13.5 back in athletics days and I remember quitting because everyone else was getting bored. Ahhh good old days!

I have another BEEP booked for next swing so hoping to tip over the 10 mark. I think the best way to improve your beep results are

* Do the test more often, add it to your weekly training at the start of a tempo run. (its a great warm up)
* Add 10 *strides* or short speed runs to your training a couple of times a week covering 60 - 100m at an 85% sprint pace holding your form, short recovery then go again. Get your legs used to working at a higher tempo and your lungs used to burning when pushing at a higher speed then usual.
Good luck let us know how you are progressing!