How to Do a Bleep Test?

The bleep test, formally known as the Shuttle run test, the Yo-Yo test or the Multi stage fitness test, is a 20 meter shuttle run test which allows the individuals to test their VO2 capacity. It’s a maximal running test that’s carried on a flat 20m distance. The test is conducted to know about the standard fitness level of the person. It’s an extremely simple yet powerful test allowing the athletes to estimate their benchmark against the fitness requirements of the particular sport they relate to. 

If you too are intending to take the test, read through this article to know all about how to do a bleep test.

The Required Resources

In order to undertake this test you’ll need the following resources. Check these out:

·    30m tape measure

·     Flat non-slip surface

·     Tape recorder or CD Player

·     Marking cones

·     Recording sheets

·     The Multi-Stage Fitness Test audio tape or CD

·     Assistant

How to Do a Bleep Test?

To measure the fitness level through this test you need to run 20 meter in time as the beep is played from the recorded CD. You need to place one foot beyond or on the 20 meter marker at the shuttle’s end. 

The steps laid below will help you know how to do a bleep test.

·     Using lines and marking cones, mark a 20 m distance at each end.

·    Warm up yourself for 10 minutes

·    Play the Bleep test recorded CD. At each bleep, you are required to keep one foot on line.

·    If you’re too fast you’ll have to wait until the bleep at the line. 

·    A double beep indicates an increase in the speed.

·    If you can no longer follow the pace even after missing the bleep 2 consecutive times, you need to stop the test and calculate your VO2max score. 

Assessment

The maximum VO2 of an athlete can be determined using the Shuttle and Level achieved from the MSF table. You simply need to enter the Shuttle and Level you achieved and then press the 'Calculate' button.

But note that the calculator may reveal erroneous result up to 0.3 kg/ mls/min when comparing the MSF table values.

Reliability

The reliability of the bleep test depends upon how nicely and strictly the test is conducted. In addition, the level of motivation of an individual while performing the test also plays a crucial role in determining the rating of its reliability. The other factors that influence the test’s reliability and results include the set up, the equipments used and proficiency of the assistant administering the test.

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