Part of the MSFT, A basic fitness test to measure your VO2max (aerobic fitness). Do the maximum level you can do, but remember if you miss 3 bleeps your out. The bleep test is also one of the best ways to do a 1.5 mile run.
Involves running to the sound of timed bleeps from one line to another line 20m away, with the time between bleeps increasing incrementally every 60 seconds and speed at 0.5kmh. Between 9 to 11mph is the best running speed.
- Males must reach level 10.2 at RCB (Now known as AOSB). Paras/Airborne Forces must reach level 12+.
- Females must reach level 8.1 at RCB
- Australian Army 7.5, Special Forces 10.1
- Canadian Army, 6.0
- French Foreign Legion, 7
Bleep Test in Distances
Improvise your own
Don't do the bleep test unless you have a reasonable level of fitness as it can be dangerous. Also avoid it if you have a history of medical problems.
You will need the following equipment to do the test:
- Tape measure
- Flat, non-slippery surface of at least 20 metres in length
- Two cones or markers
- Recorded 'bleep' audio cassette and a tape player
Once you have got the equipment:
- Measure out the 20m running zone using the cones or markers.
- Make sure your foot is on or behind the starting point.
- Start the test, making sure you arrive at the cone/marker before the next bleep.
- If you arrive at the end of a shuttle before hearing the bleep, you must wait for it before you start running again.
- Carry on running for as long as possible, until you can no longer keep up with the speed set by the tape.
- If you fail to reach the end of the shuttle before the bleep, you should try two or three more shuttles and see if you can make up the pace before you end the test.
- Try to get a friend to note down the level and number of shuttles you have done.
- Do the test once a week to see if your fitness is improving. As your training progresses, you should show better results every time you re-test yourself.
To get hold of a tape contact your local athletics organisations or sports authorities.