Understanding what the Beep Test is and how to prepare for it.

Known by many different names, depending on what part of the world you may be in, a Beep Test, is a basic endurance and conditioning test. Testing candidates in many fields, such as firefighting, police and military divisions are all very familiar with this type of test. The basic premise is to have an established course where candidates are to move as quickly as they can between markers, typically in a linear fashion with end/start points set 20m apart. Sometimes the test is called the Yo-Yo test because people move back and forth in similar fashion to the toy. Beeps or signals are played to indicate that the next repetition should begin and will begin to increase in frequency, giving candidates less time to reach within 2m of the marker. This fashion of endurance and fitness testing, aside from being applied to civil and military settings, is also done in athletic settings as well. Scoring on the beep test is done by complete repetitions or shuttles between the 20m markers and at what intensity or level they were completed at. Depending on the region and purpose for the Beep Test, your goal to meet can vary.

What to incorporate into Beep Test training:

The available models and programs out there that claim to be the ideal method of training for the Beep Test are quite abundant. Some insist that heavy training and strenuous workout routines are the key to passing it. While others say that it is all about building endurance for running. In truth, you don't need to run yourself ragged trying to prepare for it. For many people, over training, especially close to the day of the test can result in failure. It is important when facing the Beep Test to consider the style of training that triathlon racers use. Basic training for triathlon is designed to help condition the ligaments for endurance and only takes about 30 to 45 minutes a day with breaks every few days. The routine is to alternate between walking and running every other minute for five to seven cycles then following it with about 30 minutes of cycling. These exercises are designed to condition muscles and ligaments for the rigorous conditions that test endurance. Using these styles of exercises for Beep Test training can help improve your endurance, far more than more strenuous training routines or just simple running exercises.