The Multi-Stage Fitness Test...

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).

 

Organization	Type of organization	Minimum level attained	Comments
Western Australia Police	State Police	10.1 male, 7.1 Female
Australian Army	Military	7.5
Royal Australian Air Force	Military	6.5
Royal Australian Navy	Military	6.1
Metropolitan Fire Brigade	Fire/Emergency Response	9.6
New South Wales Fire Brigades	Fire/Emergency Response	9.6
New South Wales Police Force	State Police	minimum of 5.11
Queensland Police Service	State Police	Varies
Victoria Police	Police	9.4 Male, 6.1 Female	Varies by age - values quoted are for under 18-29 [3]
British Army	Military	10.2 Male, 8.1 Female	Varies by age - values quoted are for under-30s
Ontario Provincial Police	Provincial Police	6.5
Royal Air Force	Military	Male: 9.10 Female: 7.2	Changes with Sex and Age
Royal Navy	Military	Variable2
Royal Marines	Military	11.0	Minimum level to achieve
Royal New Zealand Navy	Military	7.1	Minimum Fitness Level
English and Welsh Police	Police	5.4[4]	General roles. Specialist roles require higher levels.
S. League	Sports League	13.1	All players (with the exception of goalkeepers) must meet the minimum level or they will not be allowed to play
Canadian Forces	Military	6.0 Male, 4.0 Female	Varies by age - values quoted are for under-35 [5]