Beep Test VO2 Max Calculator

Evaluate your cardiovascular fitness with our Beep Test Calculator! This tool is designed to measure your cardiovascular fitness using the Beep Test, also known as the Multistage Fitness Test (MSFT). The calculator estimates your VO2 Max based on your performance in the test, which is useful for training for sports, enhancing overall fitness, or gauging aerobic capacity.

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What is the Beep Test?

The Multistage Shuttle Run Test, also known as the beep test, Leger test or 20m shuttle run test, is a continuous progressive test designed to measure aerobic capacity ^[1]. Originally developed for adults in 1982 by Leger and Lambert, it was later adapted in 1988 for children by Leger et al. by reducing the stage duration from two minutes to one minute. ^[2]

This test is straightforward, requiring minimal equipment, and involves participants running continuously between two markers until they can no longer maintain the pace.

How to Do the Beep Test?

Equipment required for MSFT

• Flat, non-slip surface (20 meters long)
• Two markers or cones
• Audio player with beep test recording
• Measuring tape
• Stopwatch (optional)
• Officiator to record the number of shuttles completed

Beep Test Procedure and Norms

The beeping test consists of 23 levels. The test begins at a speed of 8.5 km/h, which increases by 0.5 km/h with each successive level.

As participants advance through the levels, the time between beeps shortens, making the test progressively more intense.

Completing a shuttle means reaching the end of the 20-meter distance before the sound of the next beep, which signals the start of the next shuttle.

Depending on the test administrator, missing one shuttle is usually allowed. If you can catch up and reach the next end before the beep, you can keep going. However, if you miss two consecutive ends, your test will be finished. Your final score will reflect the last completed end, not the one where you were disqualified.

• A single beep signals the end of each shuttle, and three beeps together mark a new level.
• Participants start from the ‘start line’ (Cones A).
• Upon the audio signal, participants must run to the opposite 20-meter line (Cones B) before the beep sounds.
• Continue running back and forth between the lines until voluntary exhaustion. A single beep signifies the end of each shuttle.
• If the line is reached before the beep sounds, the subject needs to wait for the beep before continuing.
• Two consecutive failed attempts result in withdrawal from the test, with the participant’s final score recorded.
• If participants reach the turn-around line before the second consecutive beep, their failed attempts are reset.
• When the participant finishes the test, record their final score.
• The score is typically reported as a combination of the level and the number of shuttles completed. For instance, if you completed 5 shuttles in Level 8 before stopping, your score would be noted as ‘Level 8 Shuttle 5,’ ‘8/5,’ or ‘8.5.’

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What Is a Good Score for the Beep Test?

A good score on the beep fitness test can vary depending on the participant’s context and fitness level. Here’s a general guideline for interpreting beep test scores:

It’s important to consider age and gender when evaluating beep test scores, as norms can differ. For instance, younger individuals and males often score higher than older individuals and females.

Beep Test Table

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Considerations for Using the Beep Test

When conducting the Leger Test, several factors need to be considered to ensure accurate and reliable results:

• Individual Effort: Ensure participants give a maximal effort, as sub-maximal efforts will result in inaccurate scores.
• Test Regulation: Ensure that at least two coaches oversee the test to guarantee that participants reach the end line before the beep sounds and to monitor for any potential misconduct.
• Clothing and Footwear: Participants should wear suitable clothing and proper footwear to ensure accurate data collection and avoid any inaccuracies during the test, as well as to prevent sub-maximal efforts.

How do You Score The Test?

Scores from the Multistage Fitness Test can be reported in three ways:

1. VO2 max: A prediction of maximum oxygen uptake.
2. Total Distance: The total distance covered in meters.
3. Level Achieved: The highest level and number of shuttles reached.

Calculating VO2 Max

Using the formulas provided below, you can accurately estimate your VO2max. This metric gives you a clear picture of your aerobic fitness and helps assess your cardiovascular health.

For Children:

The calculation to determine VO2max follows the equation by Ahmaidi et al. (1992). Here, the velocity is determined based on the distance covered in the final 30 seconds of the test. ^[3]

• VO₂ max = 31.025 + 3.238 × velocity − 3.248 × age + 0.1536 × (velocity×age)

For Adults:

Another published method for calculating VO2max from the beep test is provided by St Clair Gibson et al. (1998). In this equation, “velocity” represents the maximum speed attained.

• VO₂ max = 5.8 × velocity − 23.4

For Adolescents (18 years old):

The predictive equation by Flouris et al. (2005) uses “velocity” to denote the maximum speed achieved.

• VO₂ max = 6.0 × velocity − 27.4

Speed refers to the last 20m shuttle run speed achieved before the test ends.

Calculating Total Distance

Total distance is one of the simplest and most reliable methods for reporting performance.

To calculate the total distance, multiply the total number of completed shuttles by 20 meters (the length of one shuttle).

Example: If an athlete completes 20 shuttles, the total distance is calculated as:

• 20 shuttles×20 meters=400 meters

Calculating Level Achieved

To calculate the level achieved in the beep test, follow these steps:

1. Determine the Last Successful Shuttle: Identify the last shuttle you completed before you missed the end line twice.
2. Identify the Level
3. Calculate the Total Score:
   • Level Number: Use the level number of the last completed shuttle.
   • Shuttle Number: Determine how many shuttles you completed within that level.
4. The score is usually reported as a combination of the level and the number of shuttles completed. For example, if you completed 5 shuttles in Level 8 before failing, your score would be ‘Level 8 Shuttle 5’ or ‘8/5’ or ‘8.5’.

Example Calculation:

• Suppose you completed 6 shuttles in Level 7 before missing the end line twice.
• Your score would be reported as ‘Level 7 Shuttles 6’ or ‘7/6’ or ‘7.6’

Set New Records with the Dr. Workout’s Beep Test Calculator

Our Beep Test Calculator is designed to evaluate your aerobic capacity and calculate your VO₂ max through the Multistage Fitness Test (MSFT). To get the most accurate results, be sure to put forth maximal effort, follow proper testing procedures, and use appropriate gear.

Beep test allows you to track your progress by calculating your VO₂ max, total distance covered, or the level you achieved during the test. Use it regularly to monitor your fitness improvements and set new goals for yourself.

References

1. Manchev, A. (2012). Beep test measurement of the aerobic capacity of female field hockey players. Activities in Physical Education & Sport, 2(2), 210.
2. Léger LA, Lambert J. A maximal multistage 20-m shuttle run test to predict VO2 max. Eur J Appl Physiol Occup Physiol. 1982;49(1):1-12. doi: 10.1007/BF00428958. PMID: 7201922.
3. Liu, N. Y.-S., Plowman, S. A., & Looney, M. A. (2013). The reliability and validity of the 20-meter shuttle test in American students 12 to 15 years old. Journal of Sport & Exercise Psychology, 27(11), 360-365. https://doi.org/10.1080/02701367.1992.10608757