If you’re looking for a challenge to take your endurance and fitness to the next level, get familiar with the “beep test”. His latest TikTok fitness trend, the Beep Test, is a popular running test among soccer players that doubles as an intense cardio workout. This is his one of the most over-the-top endurance challenges you can create.
Simply put, the Beep Test is a multi-step fitness test. “This is often used by athletes in field and court sports to test their aerobic capacity,” says Mike Young, Ph.D., owner and director of performance and sports science at Athletic Lab in Morrisville, North Carolina. I will explain. In the test, the audio he syncs with the truck as he travels more than 20 meters round trip. There are several levels, and in each level the athlete must run progressively faster. The goal is to reach the cone before you hear a beep on the audio track. This is where the name of this test comes from.
“This is not only a test of VO2 max, but also the type of training required to increase VO2 max,” Young said, referring to a measure of physical fitness based on how much oxygen you can inhale. While exercising with all my might. “This is a great alternative to fast continuous tempo runs or Fartlek-style runs.”
Join this movement and you’ll see why beep testing is more than just training. It’s a full-fledged physical and mental battle that seriously tests your limits.
How to do a beep test
To perform the beep test, there must be enough space to place two cones 20 meters apart. The test requires audio, so bring a Bluetooth speaker or headphones.
Turn on the audio track, available for download from Spotify, YouTube, or Beep Test Academy, and the cone-to-cone challenge begins.
“The goal is to reach each point in sync with the beeps of the audio recording,” Young says. “As the tempo of the beeps increases, you are forced to run faster until you can no longer keep up.”
A warning will appear if the point cannot be reached before the beep or beep. The difficult part of this test is that if you miss the cone and choose to continue, you must try to catch up by the subsequent beep. Two consecutive failures will terminate the evaluation and the last successfully completed shuttle will be marked as the score.
The Beep Test has 21 potential levels and takes a total of 22 minutes and 3 seconds to complete. Each level has a minimum speed that you must maintain to avoid failing the test, starting at 8 km/h at level 1 and increasing to 18.5 km/h at level 21. A certain number of tests must be completed. Shuttle in each level before proceeding to the next level. At level 1 there are 7 and at level 21 there are 16.
How Beep Test Scoring Works and Goals
Your Beep Test score is determined by the number of levels and stages you successfully complete.
The first number in the score represents the level and the second number is the number of runs achieved within that level. For example, if you reach level 3 and complete 4 of the stages, your score will be 3/4.
According to Topend Sports’ analysis, Beep Test scores for men and women rank as follows by age:
Tracking your Beep Test score can serve as a valuable indicator of your fitness progress. You don’t have to jump all over the level to be proud. Even if he does one more stage (shuttle) than last time, you can see that he is healthier.
Keeping track of your score is in your control, but it becomes more difficult as the challenges progress further and you become more fatigued. To keep track of your score more accurately, it’s best to take the test with friends and cheer them on as you overcome the most difficult stages.
How to use the beep test as training
Beep test is actually a test. But with a few adjustments, it can be a great cardio workout. Let’s try three variations. But be sure to warm up first.
- 2-3 minutes of jogging, sideways shuffles, or jumping jacks
- repeat quad pull 10 times
- 10 high kicks
- 10 hamstring sweeps
- Run 2-3 times for 20 meters at less than your maximum speed
Beep Test Workout Variation #1: Complete Stages to Failure
- Run through as many steps as possible before failing (i.e. run the basic beep test).
- Aim to complete more stages before failing in each workout.
Beep Test Workout Variation #2: Complete a set number of stages
- Run a set number of predetermined stages that you know you can complete
- Rest and then perform the second set of these stages
- With each workout, aim to complete more sets or increase the number of stages per set.
Beep Test Workout Variation #3: Time Interval
- Runs a beep test for a predetermined amount of time. 10 minutes is a good place to start. Clear as many stages as possible in 10 minutes
- Take a break and then run the beep test again for the set amount of time.
- Aim to increase the interval time you do in each workout.
If you’re ready to challenge yourself and want to incorporate Beep Test as part of your regular cardio routine, we recommend replacing one or two of your weekly cardio sessions with Beep Test To do. If you do it multiple times a week, be sure to mix up the variations, as each variation trains a slightly different aspect of running fitness.
The beep test is just that: a test, and there’s always room for improvement in testing. Strive to improve your score with the goal of moving up to the next performance category, such as from “Good” to “Very Good.” It is important to realize that there is a limit to how well you can do and any progress is good progress.