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Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
4
2
26.8
5
2
30.2
4
4
27.6
5
4
31.0
4
6
28.3
5
6
31.8
4
9
29.5
5
9
32.9
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
6
2
33.6
7
2
37.1
6
4
34.3
7
4
37.8
6
6
35.0
7
6
38.5
6
8
35.7
7
8
39.2
6
10
36.4
7
10
39.9
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
8
2
40.5
9
2
43.9
8
4
41.1
9
4
44.5
8
6
41.8
9
6
45.2
8
8
42.4
9
8
45.8
8
11
43.3
9
11
46.8
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
10
2
47.4
11
2
50.8
10
4
48.0
11
4
51.4
10
6
48.7
11
6
51.9
10
8
49.3
11
8
52.5
10
11
50.2
11
10
53.1
11
12
53.7
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
12
2
54.3
13
2
57.6
12
4
54.8
13
4
58.2
12
6
55.4
13
6
58.7
12
8
56.0
13
8
59.3
12
10
56.5
13
10
59.8
12
12
57.1
13
13
60.6
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
14
2
61.1
15
2
64.6
14
4
61.7
15
4
65.1
14
6
62.2
15
6
65.6
14
8
62.7
15
8
66.2
14
10
63.2
15
10
66.7
14
13
64.0
15
13
67.5
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
16
2
68.0
17
2
71.4
16
4
68.5
17
4
71.9
16
6
69.0
17
6
72.4
16
8
69.5
17
8
72.9
16
10
69.9
17
10
73.4
16
12
70.5
17
12
73.9
16
14
70.9
17
14
74.4
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
18
2
74.8
19
2
78.3
18
4
75.3
19
4
78.8
18
6
75.8
19
6
79.2
18
8
76.2
19
8
79.7
18
10
76.7
19
10
80.2
18
12
77.2
19
12
80.6
18
15
77.9
19
15
81.3
Level
Shuttle
VO2 Max
Level
Shuttle
VO2 Max
20
2
81.8
21
2
85.2
20
4
82.2
21
4
85.6
20
6
82.6
21
6
86.1
20
8
83.0
21
8
86.5
20
10
83.5
21
10
86.9
20
12
83.9
21
12
87.4
20
14
84.3
21
14
87.8
20
16
84.8
21
16
88.2
Assessments: The Multistage Fitness (Bleep) Test 14/11/2009 tags: assessments, bleep test, endurance, exercise, Fitness, multistage fitness test, performance, vo2max, workouts by Cerin
This quick look at assessments is on aerobic fitness. This is the ability of the body to process oxygen and perform physical actions. The classic assessment is the Multistage Fitness test…or the bleep test. Chances are you did this in school (and probably hated it!).
What is the Bleep test?
Bleep Test
This is a maximal effort test. In other words, you have to work as hard as you can until you can
not work any more. For this reason, it is not ideally suitable for absolute beginners or those with injuries/conditions that may be aggravated by this.
An assessment for aerobic fitness.
Gives an estimate of VO2max (the maximum amount of oxygen the body can process).
A simple, cheap, repeatable assessment requiring minimal equipment.
Suitable for individuals and large groups.
There are 2 versions of the bleep test. One is the 20 meter version, while the other is the 15 meter
version. Make sure you know which one you are doing and have the appropriate equipment and results tables!
From now on, I will be talking about the 20 meter test…because that is the one I
have experience with.
How to do the Bleep test? Equipment needed:
Flat, non-slip running surface of 25 meters or more.
Suitable footwear
Audio copy of the bleep test (click here to download our FREE mp3 copy).
mp3/CD player to play the audio test on.
2 markers (a couple of cones, or old jumpers will do).
20 meter tape measure.
Preparation:
Measure out a 20 meter distance on the floor and mark each end with your markers.
Conduct a full and appropriate warm up.
Stand at one marker.
The test itself:
Press play and start the bleep test recording.
Run back and forth from one marker to the other in time with the bleeps.
Continue shuttle running back and forth from one marker to the other, in time with the
bleeps, until you miss 3 consecutive bleeps.
Make a note of the last successful level you completed. This is your score.
Conduct a full cool down and relax.
The details to remember:
Start running from the markers at each bleep.
Don’t get ahead of the bleeps and “bank” some for later.
This is a continuous test. You can’t miss a bleep or 2 and then carry on.
You finish the test when you miss 3 bleeps in a row. So if you only miss 1 or 2 then catch up…
well done! Carry on going until you miss 3 consecutive bleeps.
Don’t cut the runs short by turning early. Make sure your foot goes past the marker before
you turn for the run back.
Your score is the last level you successfully completed. So if you pass level 10.1, but miss
level 10.2, 10.3 and 10.4…your score is 10.1, not 10.4.
This test is suitable for most people, except those with injuries/conditions that may be aggravated
by maximum effort running.
Runners, or people with experience with running will do better at this assessment than equally fit
people without running experience.
Results. You can use the table below to estimate your VO2max (maximum amount of oxygen your body can process). Use the table below that to see if you are above or below average. Don’t forget, you can subscribe to this blog via email or RSS using the button at the top right of the page, or you can print, email or share this article using the buttons below! Estimate of VO2max from bleep test results.
Level
shuttle
4 4 4 4 5 5 5 5 6 6 6 6 6 7 7 7 7 7 8 8 8 8 8 9 9 9 9 9 10
2 4 6 9 2 4 6 9 2 4 6 8 10 2 4 6 8 10 2 4 6 8 11 2 4 6 8 11 2
VO2 Max 26.8 27.6 28.3 29.5 30.2 31 31.8 32.9 33.6 34.3 35 35.7 36.4 37.1 37.8 38.5 39.2 39.9 40.5 41.1 41.8 42.4 43.3 43.9 44.5 45.2 45.8 46.8 47.4
10 10 10 10 11 11 11 11 11 11 12 12 12 12 12 12 13 13 13 13 13 13 14 14 14 14 14 14 15 15 15 15 15 15 16 16 16 16 16 16 16 17
4 6 8 11 2 4 6 8 10 12 2 4 6 8 10 12 2 4 6 8 10 13 2 4 6 8 10 13 2 4 6 8 10 13 2 4 6 8 10 12 14 2
48 48.7 49.3 50.2 50.8 51.4 51.9 52.5 53.1 53.7 54.3 54.8 55.4 56 56.5 57.1 57.6 58.2 58.7 59.3 59.8 60.6 61.1 61.7 62.2 62.7 63.2 64 64.6 65.1 65.6 66.2 66.7 67.5 68 68.5 69 69.5 69.9 70.5 70.9 71.4
17 17 17 17 17 17 18 18 18 18 18 18 18 19 19 19 19 19 19 19 20 20 20 20 20 20 20 20 21 21 21 21 21 21 21 21
4 6 8 10 12 14 2 4 6 8 10 12 15 2 4 6 8 10 12 15 2 4 6 8 10 12 14 16 2 4 6 8 10 12 14 16
71.9 72.4 72.9 73.4 73.9 74.4 74.8 75.3 75.8 76.2 76.7 77.2 77.9 78.3 78.8 79.2 79.7 80.2 80.6 81.3 81.8 82.2 82.6 83 83.5 83.9 84.3 84.8 85.2 85.6 86.1 86.5 86.9 87.4 87.8 88.2
Table indicating if your bleep test results are good or bad.
Female (values in ml/kg/min) PUTRI Age 13-19 20-29 30-39 40-49 50-59 60+ Male (values in ml/kg/min) PUTRA Age 13-19 20-29 30-39 40-49 50-59 60+
65
70
75
80
85
90
Sangat Kurang Very Poor 31.4
These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max". Leve Speed Shuttle Time Total level Cumulative Cumulative Time Shuttles Distance (m) l (km/h) (seconds) time (s) Distance (m) (min and seconds)
1
7
8.0
9.00
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). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.
