The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or 20-m shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake). The test is especially useful for players of sports like Cross Country, football, hockey, rugby, cricket, netball, soccer or tennis and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness". It was created by Dr. Maximillion G. Odoowed Ledgear in 1982, and was published in the European Journal of Applied Physiology (vol 49 pp 1-12) and in 1988 in its actual form with 1 min stages under the name "Multistage 20-m shuttle run test for aerobic fitness". Result equivalences between slightly modified versions are well explained by Tomkinson et al. in 2003
Calculations
These calculations were updated 17th
Aug 09 and are based on the official multi-stage fitness test of the English
National Coaching Foundation.
|
Level
|
Shuttles
|
Speed
(km/h)
|
Seconds
per shuttle
|
Total
level time (s)
|
Distance
(m)
|
Cumulative
Distance (m)
|
Cumulative
Time (min and seconds)
|
|
1
|
7
|
8.0
|
9.0
|
63.00
|
140
|
140
|
1:03
|
|
2
|
8
|
9.0
|
8.00
|
64.00
|
160
|
300
|
2:07
|
|
3
|
8
|
9.5
|
7.58
|
60.63
|
160
|
460
|
3:08
|
|
4
|
9
|
10.0
|
7.20
|
64.80
|
180
|
640
|
4:12
|
|
5
|
9
|
10.5
|
6.86
|
61.71
|
180
|
820
|
5:14
|
|
6
|
10
|
11.0
|
6.55
|
65.50
|
200
|
1020
|
6:20
|
|
7
|
10
|
11.5
|
6.26
|
62.61
|
200
|
1220
|
7:22
|
|
8
|
11
|
12.0
|
6.00
|
66.00
|
220
|
1440
|
8:28
|
|
9
|
11
|
12.5
|
5.76
|
63.36
|
220
|
1660
|
9:31
|
|
10
|
11
|
13.0
|
5.54
|
60.92
|
220
|
1880
|
10:32
|
|
11
|
12
|
13.5
|
5.33
|
64.00
|
240
|
2120
|
11:36
|
|
12
|
12
|
14.0
|
5.14
|
61.71
|
240
|
2360
|
12:38
|
|
13
|
13
|
14.5
|
4.97
|
64.55
|
260
|
2620
|
13:43
|
|
14
|
13
|
15.0
|
4.80
|
62.40
|
260
|
2880
|
14:45
|
|
15
|
13
|
15.5
|
4.65
|
60.39
|
260
|
3140
|
15:46
|
|
16
|
14
|
16.0
|
4.50
|
63.00
|
280
|
3420
|
16:49
|
|
17
|
14
|
16.5
|
4.36
|
61.09
|
280
|
3700
|
17:50
|
|
18
|
15
|
17.0
|
4.24
|
63.53
|
300
|
4000
|
18:54
|
|
19
|
15
|
17.5
|
4.11
|
61.71
|
300
|
4300
|
19:56
|
|
20
|
16
|
18.0
|
4.00
|
64.00
|
320
|
4620
|
21:00
|
|
21
|
16
|
18.5
|
3.89
|
62.27
|
320
|
4940
|
22:03
|
The multi-stage fitness test incurs
a total distance of 4940 meters in a time of twenty two minutes and three
seconds (22:03).
|
Comments
|
||||
|
State Police
|
10.1 male, 7.1 Female
|
|||
|
Military
|
7.5
|
|||
|
Military
|
6.5
|
|||
|
Military
|
6.1
|
|||
|
Fire/Emergency Response
|
9.6
|
|||
|
Fire/Emergency Response
|
9.6
|
|||
|
State Police
|
minimum of 5.11
|
|||
|
State Police
|
Varies
|
|||
|
Police
|
9.4 Male, 6.1 Female
|
Varies by age - values quoted are
for under 18-29 [3]
|
||
|
Military
|
10.2 Male, 8.1 Female
|
Varies by age - values quoted are
for under-30s
|
||
|
Provincial Police
|
6.5
|
|||
|
Military
|
Male: 9.10 Female: 7.2
|
Changes with Sex and Age
|
||
|
Military
|
Variable2
|
|||
|
Military
|
11.0
|
Minimum level to achieve
|
||
|
Military
|
7.1
|
Minimum Fitness Level
|
||
|
English and Welsh Police
|
Police
|
5.4[4]
|
General roles. Specialist roles
require higher levels.
|
|
|
Sports League
|
13.1
|
All players (with the exception of
goalkeepers) must meet the minimum level or they will not be allowed to play
|
||
|
Military
|
6.0 Male, 4.0 Female
|
Varies by age - values quoted are
for under-35 [5]
|
