The bleep test

Introduction

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

• 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

What is being measured again?

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