128 replies to this topic

[Flash11]

Can the beep test / shuttle run increase my abilty to run both long distance such as 6-12km events and short distance events such as 1500m run? :unsure:

I was also wondering what would be the average level for an state athlete in this test?, for my age which is 17. :unsure:

My P.B is 15.9 for this test :D

[Kato]

Suma

That is a really excellent result. The test is an indication of your VO2Max, but its results are a guesstimate only, as skill at turning, and shoes / surface / preparation can influence the result strongly.

However the shuttle test is, as the name implies, merely a test and not a training run. I wouldn't think that there would be as much training value in gradually increasing exercise intensity to exhaustion as a properly structured interval session designed with your goals in mind.

Get a good coach, set some goals, and if you're interested, take a proper VO2Max test from your state's institute of sport or major university.

[Flash11]

Thanks alot Frlknis :)

yeah well my previous best was 14.1 but my goal was just to beat that level and once I achived that I figured I might try and get in to the 15s.

Being a bit of an AFL fan my self after I passed 14.1 I was well aware of the draft record achived this year and my goal was to reach 15 or beat that draft record in which I rencently did.

It was the most hardest running I think I had ever done as I was very close to spewing up after I finished. <_<

I agree with Frlknis if there is any one else here who has done the beep test call in and give your best level and your experance of the test. ;)

[falknis]

I ran a beep test about 2 weeks ago on a boot camp fitness test and ran it in 14.4 which for the mornington boot camp was an all time record,I think that the AFL record was 15.4 but 3 weeks ago a new recruit ran 15.6,So Suma 15.9 is really quite freakish well done.
Just out of curiosity if anyone else out there has done a beep test how did you score?
Cheers.

[DJ Hawkins]

Please excuse my ignorance, but what is the Beep Test?

DJ

[falknis]

A beep test is a shuttle run of 20 metres in length,you play a tape which tells you what level you are on and beeps to let you know to start running.You have to reach the 20 metre line before the next beep then when the beep goes off you start running back to the baseline from where you started before the next beep.If you cannot reach the line before the beep sounds you are eliminated from the test and you take the score announced on the tape.The test starts off about fast walking pace and each level you acheive the pace increases untill you fatigue or cannot keep up.
I think each level comprises of about 10 shuttles,So it goes level (1.1)-(1.2)-(1.3)etc. and then (2.1)-(2.2)-(2.3)etc.
I hope that is not too confusing and helps with you're question
CHEERS!

[tank girl]

Kato, the surface certainly does affect how you perform in the beep test. We once had one on a parade ground swept free of gravel, because "the grass was too wet." I guess they missed some gravel. Somewhere around the mid-8's, I turned at the end, and dropped into a perfect front split. By the time I got back up and started running, the next beep had gone. Probably my most spectacular exit from a beep test.

[Kato]

tank girl - it was to a round of applause from all present, I hope!

[John Dawlings]

Like DJ, I've heard of the beep test but was not familiar with how it works. How is a person's score calculated? If someone has done 14.1 for instance, does that mean the have run from level 1.1, 1.2, 1.3, 2.1 etc etc all the way to 14.1 doing 10 shuttles of 20 metres each time?

[melb_runner]

If someone achieve 14.1 it means the test has been stopped on 14.2. To get to 14.1, you must go past level 1,2,3,4 etc and each level has an incresingly high amount of intervals. E.g. level has around 8 intervals, so it goes to level 1.8. Level 13 has around 14 intervals so it goes to level 13.14. Each level is progressively faster then the previous!

Hope this helps

[DJ Hawkins]

I am confused!!

So does that mean to get to level 14 you need to do 8 sets on each level from 1 - 13? So that is 104 sets of 10 shuttles of 20m. That works out to be more than 20km.

Or do you start on a level that you feel comfortable with. Someone good might start on level 13 for example?

DJ

[Easy Tiger]

John,
Starts at 8.5km/h, each level lasts for 1min, each level increases by 0.5km/h. score is the level and how many successful reps/shuttles on that level.

eg. at level 15 you need to travel at 16km/h with a change of direction every 20m. each rep will take 4.5 secs, therefore there will be 13 shuttles at this level.

Falknis,
I doubt that the AFL record would be 15-6, might have been reported incorrectly. The test suits sports which require a mix of agility, speed and endurance. Anthony Mundine when at the Dragons, could complete the beep test (Level 21) before a training session as a warm up. A number of the gold medal winning Kookaburra's have scored in excess of 16, and these guys are part timers. I'm sure most small AFL midfielders could do the same.

Suma,
I don't think the beep test is beneficial to your 1500m training. Rather, your ability as a 1500m athlete is why you have recorded a good score on the beep test. Most good middle distance or elite long distance athletes will record good scores on the beep test.

For the record I scored 17.0 when i was playing hockey. I'm much fitter now, but there is no way I would score as well given a lack of specific agility training.

[John Dawlings]

That's exactly what was confusing me. And to make it worse, there appear to be sub-levels (eg 1.1, 1.2, 1.3 etc) meaning you would run 60 kms!

Mind you, if that is right, no wonder 14.1 is such a good score! ;)

[falknis]

I'm sorry easy tiger but the record is actually 15.8 which you can find on the AFL website web page Cheers

[melb_runner]

The level of 15.6 is the Draft Camp record. Every year, 100 of the most talented Aussie Rules footballers go to Canberra for a 'Draft Camp', just prior to the NAB National Draft. All they do is pretty much tests. Agility tets, speed tests, flexibily tests, enduracne tests, leap tests and many others. These tests are completed by 16, 17 and 18 year olds who are NOT AFL footballers but have a good chance of being drafted to an AFL Club. Incidentally, the person who achieved 15.6 was not drafted. In his playing career at Geelong and Sydney, David Spriggs achieved high 17's, as did Tony Liberatore, off the top of my head. Most AFL midfielders achieve at least 16.5.

[John Dawlings]

Great explanation, Easy Tiger. Thanks.

[Flash11]

Well only being 17 i feel that my P.B of 15.9 is a very good effort considering that I only play football at my local league.

I have asperations to play league footy this year instead of colts as 16-19 Y.O do

considering that I SHOULD be a MIDFIELDER because of my Tremendous and remarkable fitness but I am stuck as a backmen and this is really funstrating as I am in the top 3 for pace as well on my team and easily the fittst.

I have also finished in the top 8 for the club championship award in the last 3 of the 4 years so skills is not an issue.

im sorry if this doesnt have any thing to do much with the beep test but having this a topic and AFL being combined with this topic I just put the to together.

so this is why i am taking my running more seriously than my football latley.

once again i appoligise i just need to let out some steam :angry: but now i feel ok B)

back doing pre season now :)

[Flash11]

yeah melb runner i see what ya saying but I do belive that bloke who got 15.8 did get drafted R u sure he didnt???

[melb_runner]

I forget his name, Ritschbeth it may have been, and he broke the record for the 3k time-trial (i think!) and beeptest and definately did not get drafted.

[Flash11]

yeah thats the 1
tom Ritschbeth something like that

yeah Gee unluncky there tom next yr should smash that record again then

[Coldchickens]

I'd advise against chasing the beep test monster. I did a few boot camps a while back and focused on beep test results. Even going so far as to replace running training with a MP3 player and a tape measure. Was fantastic for the test results, because you get used to turning, learning how many strides in 20 metres etc. It did nothing for my running, in fact making me slower over 10k+. Sure Mundine might have clocked it, but I bet he can't run 42k
Depends what you want. It is a nice trick to get a good result, usually because there is a captive audience of people who have pulled out, so I understand the attraction.

[Coldchickens]

Well now that I read the actual question... yes if you train on the beep test it will probably turn you into a flat track 1500m machine. Won't do much for the distance work though, especially when you hit a hill! dahikijdok
I've also seen a few 'unofficial' measures resulting in different results. Even 20cm can make a big difference. Be sure that the course is correct before comparing them to anyone else.

[DOLPH]

When I was 17 I ran 15.6 at one of the TAC clubs (u/18 competition from where most guys get drafted). On the track though this doesn't bare any correlation to my 1500m ability. I can only manage a 4:35 however for a 400m I've ran 51.

[X-Runa]

My 15yo son did 18.3 last year at school(senior test). Not sure if there is a difference between what they do at school and other beep tests though.

[runnergirl]

What level does it go up to? Apparently a guy who used to go to my school finished it, but im not sure if the rumour is true or not :unsure:

[miguell]

haha not a chance he finished it it goes up to 24

[Ryan Gregson]

X-Runa, only a guess, but is your son Mitchell Lamb.

[VR88]

I always find that the beeptest is very hard on your knees (from stopping and turning). I achieved a PB of 13.1 last year, and I hope to beat it this year!

[Morley]

A guy at work needs a 7.5 in the beep test to enter the Army Reserves. Seems a low reading compared to some of the readings above. I ran with him (very slowly) the other night and he is currently 6.6 level. Both my children have done the beep test twice a year through primary and now secondary school (daughter 6.7 and son 9.5).

[BH]

The Multistage Fitness Test, or Beep Test as it is commonly known is of very very very little use for a runner. It is not designed for runners. I administer over 200 MFT's (Beep tests) are year. It is good for team sports, easy to administer (although I don't think it is being administered correctly looking at some results posted) is good to check progress of general fitness etc. Beyond that trying to apply it or use it for runners is a waste. Track Time Trials are much more useful, 400m, 800m, 1000m, 3000m give so much information they should never ever be missed in place of beep tests or indeed other fitness tests such as treadmill etc.
Never us it as a training tool, it is not and doing it is actually not a beneficial workout beyond the fact that you are not sitting on the couch. you only work hard for the last 2 to 3 minutes before failure, up until that you are at submaximal levels, which whilst give training benefits you are only there for about 4 to 8 minutes, so much better going for a 15 minute jog.

[BH]

[indent]quote:

---

Originally posted by DOLPH:
When I was 17 I ran 15.6 at one of the TAC clubs (u/18 competition from where most guys get drafted). On the track though this doesn't bare any correlation to my 1500m ability. I can only manage a 4:35 however for a 400m I've ran 51.

---

[/indent]You are right in that it does not correlate to track times (scientifically so). BUT, from a 51s 400m a 4:35 demonstrates very very poor stamina, so just means you have never trained well - for running that is. A 400m of 51s puts you in line to run a sub 4 minute mile! If you want to train well you could be a more than decent runner. (Although to be sure would need a 200m and 600m time - just to isolate the chance that you are a sprinter who managed to hang on for the 400m)

[fitnessfreak]

lols heyys i just thought id put my time in im 14 turning 15 in 3 monthes i ran 16.1 about 3 or 4 weeks ago and got the fastest in the whole school although i do train and i dont think anyone at my school does. cheers braa

[Jogger]

More on beep test at wikipedia:
http://en.wikipedia.org/wiki/Beep_test

[Phoenix]

Coldchickens, on Jan 9 2006, 01:47 PM, said:

Sure Mundine might have clocked it, but I bet he can't run 42k

I'll take that bet. As an athlete this guy is a freak of nature.

[Easy Tiger]

Cold Chickens said

Quote

Sure Mundine might have clocked it, but I bet he can't run 42k

That's pretty funny, i think he meant to add, whilst carrying a 50kg bag of cement.

[tank girl]

Easy Tiger, on May 11 2007, 08:52 PM, said:

Cold Chickens said
That's pretty funny, i think he meant to add, whilst carrying a 50kg bag of cement.

...and whilst holding his breath!

Back to the beep test... it really is aimed at sports with short bursts of high intensity activity, rather than endurance running. I would expect to get a much lower level than an AFL player.

[theycallmerhino]

Interesting thread.

We do the beep test at my (very social) soccer club a few times thru the season to track our fitness levels. It's motivating for the players to see their results improve as the season goes on.

Everyone's fitness improves through playing, and fitness work at training. We just use the beep test as a comparison tool for individuals.

I've always been the final runner, bowing out around 14.

Not sure about others, but whenever I finish I always think I could have probably gone for longer. It's just hard to see the point for breaking a gut, and maintaining interest. Give me a distance to run for a PB anyday.

[couch potato]

BH said
you are right in that it does not correlate to track times (scientifically so). BUT, from a 51s 400m a 4:35 demonstrates very very poor stamina, so just means you have never trained well - for running that is. A 400m of 51s puts you in line to run a sub 4 minute mile! If you want to train well you could be a more than decent runner. (Although to be sure would need a 200m and 600m time - just to isolate the chance that you are a sprinter who managed to hang on for the 400m)

Does that mean john steffensen with a pb of 44:45 or something has poor stamina as that would correlate to a 340 mile time or faster?

[Easy Tiger]

I agree with Couch Potato. Why is there an assumption that someone with good speed will make a good middle distance runner? Of course the top middle distance runners have great speed and endurance, that's why they are at the top. Dolph may actually be best suited to 400m.

[thomo]

couch potato, on May 13 2007, 10:10 AM, said:

BH said
you are right in that it does not correlate to track times (scientifically so). BUT, from a 51s 400m a 4:35 demonstrates very very poor stamina, so just means you have never trained well - for running that is. A 400m of 51s puts you in line to run a sub 4 minute mile! If you want to train well you could be a more than decent runner. (Although to be sure would need a 200m and 600m time - just to isolate the chance that you are a sprinter who managed to hang on for the 400m)

Does that mean john steffensen with a pb of 44:45 or something has poor stamina as that would correlate to a 340 mile time or faster?

What about Seb Coe's his former 800 mtr world record would show he should of clearly broke world 1500mtr / 1 mile records even holding it to this day if we use his 800 mtr P.B performance

However human factors come into being. Like theycallmerhino said Not sure about others, but whenever I finish I always think I could have probably gone for longer. It's just hard to see the point for breaking a gut, and maintaining interest. Give me a distance to run for a PB anyday.

What about reverse outstanding distance athletes performing poorly in sprints in relation to their distance performances. Again human factors, don't like sprints, slow twitch fibres, don't train for sprints, etc

Beep tests I have seen have sometimes been conducted over less than the correct distance for all manner of reasons.

Have fun with them, use as a tool for variation. But do not regard them as a indicator of performance.

thomo

Edited by thomo, 13 May 2007 - 11:36 AM.

[Tim_Pickering]

I was told by my PTI (Army) that there are 3 different levels of Beep test.

I have found that on one i walking to around 6 (a quite quick walk) and on another I was running at 4.

Anyone else found this?

Edited by Tim_Pickering, 22 May 2007 - 11:06 PM.

[CBs]

When I just turned 13 earlier in the year I did a 14.2, Iam a distance/cross country runner without much speed at the moment, so thats about my limit at the moment.

[Coldchickens]

I used to run the 20m test:

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

And once got to 16.8

Now I am at a gym that is 15m wide and I finally found the 15m test:

http://www.users.big...kenjac/beep.htm

yay for me, bugger paying some dodgy ebay site for it. Searching for a comparison table between the two. Will let you know.

[maciej]

I just ran a 13.1, out of shape for soccer, I have to run it again in 3 months when im in shape.
Many kids ages 15-17 ran it out of shape and got in the 15 and 16 levels.

[BigAdam]

Just to add to the confusion, I can run 17.5 km under 1hr45, 6 km under 32min and so on, but I perform poorly on beep tests, like 5.5 to 6!!!! So should I bust a gut doing 3km runs as fast as I can once a week to get my beep test score up???

[Chelli]

I know for a fact that the Beep test doesn't measure your distance running potential as well as a 5km race as you can easily faulter in the beep test as it is only 20 metres in length. If you aren't very agile due to bad ankles and knees or your runners slide on the turns due to a slippery basketball court as with my experience you can perform poorly.

I know when I did my PT suitabilty course I only scored level 14/4 and some of the guys I beat by 2 minutes over 5km scored better on the beep test due to the fact I was given them a 2 metre head start after every turn.

[Flash11]

wow i seriously cant believe this thread is still going, its been a while since ive been on, well i come on from time to time but dont stop for a chat that often since i got osteitis pubis 18 months ago but starting to get on top of it and shop to be right in about 4 - 5 months.

Beep test doesnt really show how fit you are. you could run 10km in 33mins and still only get level 10. beep test i feel is more of a mental aspect to your running. thats why AFL, soccer, basketball players ect do it, so when there physically tired they must keep going as theres no stopping in an intense activity played at the highest level.

any way any one got any new PB's

[BigAdam]

I am quickly becoming addicted to doing beep tests. Would a mixture of beep tests and 3 km runs be a good way to increase my cardio vascular capacity?

[Phoenix]

Easy Tiger, on Jan 7 2006, 03:55 AM, said:

Anthony Mundine when at the Dragons, could complete the beep test (Level 21) before a training session as a warm up. A number of the gold medal winning Kookaburra's have scored in excess of 16, and these guys are part timers. I'm sure most small AFL midfielders could do the same.

Does anyone else have information/stats on great 'beep testers'?

[BigAdam]

BigAdam, on Dec 2 2007, 01:25 PM, said:

Just to add to the confusion, I can run 17.5 km under 1hr45, 6 km under 32min and so on, but I perform poorly on beep tests, like 5.5 to 6!!!! So should I bust a gut doing 3km runs as fast as I can once a week to get my beep test score up???

he he he, just to add to my previous post, I am now up to level 8.1 and slowly improving. But by reading what every one else is doing, well, obviously I have a lot of work to do!