Help , i need to be able to get to level 8.4 on the bleep test so far best i can mange is 7.4 i have 3 weeks before i take a re-test and i need to pass anyone advise me on what sort of training will help
how old are you... 8.4 should be easy with in a few weeks mate after a bit of extra running i went from 12.5 to 13.7 in no time and i felt i could of done more....make sure your well hydrated and have a gentle warmup....also wear light and breathable clothing...all counts
Beep test is a load of cock...get out and do a proper fitness test mate
Anyway, 8.4 should be achievable by anyone with 2 legs without breaking into a sweat. If you are otherwise able bodied and are struggling to reach this level then a long hard look inwards is in order methinks.
not that i know of mate...20metres run back and forth with beeps increasing in speed 10 beeps at each stage as i recall.. at each stage the time between beeps shortens...sound familiar..what was yours like?
There are two versions of the bleep test that I've done. One increases up to about level 5 then the timing stays static and you just keep going. Haven't seen that one for years.
The other more common one just keeps on getting harder, with less time between beeps and more shuttles between levels. At 8.4 you should just start to be working.
5.4 is the current minimum to join the old bill, and to prove a point, had been done at a fast walk and backwards.
The best tip I have ever heard, which gained me two levels is not to go balls out right to the turn, rather accelerate like fcuk to about two thirds of the shuttle, then decelerate into the turn. Your turns will be smoother.
20mins + ...1.5 mile at 8.10ish is 14 or so on bleep test...when your sprinting pretty much to make the cones however it doesnt really mean your going to be amazing at 1.5 etc if ur good at bleep...last time i did them at para insight i was one of the best on the bleep yet i was behind 1 or 2 on the run that were jsut behind me in the bleep. After all its jsut a test of VO2 max