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The 20m Beep Test

The 20m Beep Test

The test involves continuous running between two lines 20m apart in time to recorded beeps. The time between recorded beeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute. First of all to undertake the beep test you need the following: • A flat, non slippery surface at least 20 meters in length • 20 metre tape measure • Marking cones • Pre-recorded audio...   more details

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  • 1
    GedMustoNumber1

    GedMustoNumber1

    17 mins 20.0 secs

    On the 20m bleep test I managed 17.4 at Loughborough University's Physical Education and Sports S...

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    SquatGirl

    SquatGirl

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  • 1

    GedMustoNumber1

    17 mins 20.0 secs

    On the 20m bleep test I managed 17.4 at Loughborough University's Physical Education and Sports Science department back in 1999 when they were conducting specialist tests on my V02 readings, at that time I then held the world 1 hour world record for the sit ups and press ups, my HR was around the 34 mark, plus I was 35 years old and a former 4 minute miler...


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All about this challenge

Profile pic: GedMustoNumber1 Challenge created by:
GedMustoNumber1

Challenge for: all

Challenge goal: increase endurance

Challenge targets: whole body

Level: suitable for all competitors

Age: 16 to 75 years of age

Here's what you need to do to take part:

The test involves continuous running between two lines 20m apart in time to recorded beeps. The time between recorded beeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute.

First of all to undertake the beep test you need the following:
• A flat, non slippery surface at least 20 meters in length
• 20 metre tape measure
• Marking cones
• Pre-recorded audio tape or CD (Download the Beep Test)
• Tape recorder, CD Player or Laptop
• Recording sheets
• Assistant

How to conduct the test:
• Measure out a 20 metres section and mark each end with a marker cone
• The athlete carries out a warm up program of jogging and stretching exercises
• The test is conducted ? The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
? If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running
? The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw.
? If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn

• Record the level and number of shuttles completed at that level by the athlete
• At the end of the test the athletes conduct a warm down programme, including stretching exercises

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Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge