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The bleep test


Sportsmen of all types use the Multistage Fitness Test or Bleep Test to assess their VO2 max.

What is the point?

VO2 max is considered the ultimate measure of an athlete's aerobic (cardio) fitness, and the Multistage Fitness Test or Bleep Test is considered one of the best ways to test it.

It is regularly used by sports teams worldwide to monitor the effectiveness of their training. Due to the short turns in the test, it is best suited for players of ball sports, rather than rowers, runners or cyclists.

What do you need?

  • A flat, non slippery surface at least 20 metres in length
  • 30 metre tape measure
  • Marking cones
  • The Multi-Stage Fitness Test CD
  • CD Player
  • Recording sheets
  • Assistant
How do you do the test?

  • The test comprises 23 levels each comprising a series of 20m shuttles
  • Each level lasts approximately one minute.
  • The starting speed is 8.5km/hr and increases by 0.5km/hr at each level.
  • A single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level.

The test is conducted as follows:

  • Measure out a 20 metres section and mark each end with a marker cone
  • Following a warm up, the athlete keeps running until they can longer keep up with the speed set by the CD
  • Record the level and number of shuttles completed
  • Cool down

What results you'll get :

VO2 max can be determined using the Level and Shuttle achieved.

The following are national team scores for the MSFT

Sport Male Female
Basketball L11 - S5 L9 - S6
Hockey L13 - S9 L12 - S7
Rugby League L13 - S1
Netball L9 - S7
Squash L13 - S13

What is being measured again?

This is an excellent measure of an athlete's VO2 max.




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