The Rules

The bleep test (or beep test) involves running continuously between two points that are either 20m or 15m apart. These shuttles synchronized with a pre-recorded audio which plays bleeps at set intervals. As the test progresses, the interval between each bleep reduces, forcing the athlete to increase their speed over the course of the test. The level atained by each athelete determines how long he/she can continue without missing 3 successive bleeps. The bleep test is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

 

 

Set-up a Bleep Test

Depending on which bleep test you are practicing must first space 2 cones (or similar) either 15 or 20 metres apart, on a hard level surface. Next you must insure that you have the correct bleep test audio CD or mp3 download ready to be played. All you now need to do is line up a the first cone and wait for the test to begin.

 

During the Bleep Test

The secret to obtaining the highest possible level on any bleep test is "pacing yourself". This means that you need to insure that you are not too early for each bleep. If you getting to either end of your test distance before a bleep you will be wasting valuable which can be better used towards the end of the test.