You must wait for the beep before leaving the line and returning the 2o metres to the start point.Īs the test progresses the time given to cover the 20 metres decreases.
The test involves running the 20 metre course and placing one of foot over the line. The sound track will inform you that the beep test is about to begin. After a light warm up, rest for 2-3 minutes before beginning the test. To perform the beep test you need to measure out a flat 20m course.
The beep test contains 21 levels, each lasting 60-65 seconds in length. The test requires a sound track, which can be down loaded as an mp3 file, a smart phone app or purchased as the traditional tape or CD. Schools, work places, defence services and athletes regularly participate in the beep test. The Beep Test is the most used aerobic fitness test.
