More info on the Beep Test

Beep Test Levels, Timings, Distance, and Results

Beep Test Timing Versions

There are mulitple versions of the Beep Test out there. The principles are the same but the timings may be slightly different. These are the beep test (L)evels and (S)huttles with timings we use in our apps.

(Always check with your test provider to make sure you are training using the correct timings)

Australian Sports 20m Beep Test

L S Speed
km/hr
Time
sec
Total
m
Total
mm:ss
1 7 8.0 9.00 140 01:03
2 8 8.5 8.47 300 02:11
3 8 9.0 8.00 460 03:15
4 9 9.5 7.58 640 04:23
5 9 10.0 7.20 820 05:28
6 10 10.5 6.86 1020 06:36
7 10 11.0 6.55 1220 07:42
8 11 11.5 6.26 1440 08:51
9 11 12.0 6.00 1660 09:57
10 11 12.5 5.76 1880 11:00
11 12 13.0 5.54 2120 12:07
12 12 13.5 5.33 2360 13:11
13 13 14.0 5.14 2620 14:17
14 13 14.5 4.97 2880 15:22
15 13 15.0 4.80 3140 16:24
16 14 15.5 4.65 3420 17:29
17 14 16.0 4.50 3700 18:32
18 15 16.5 4.36 4000 19:38
19 15 17.0 4.24 4300 20:41
20 16 17.5 4.11 4620 21:47
21 16 18.0 4.00 4940 22:51

Australian Defence Force 20m Beep Test

L S Speed
km/hr
Time
sec
Total
m
Total
mm:ss
1 7 8.0 9.00 140 01:03
2 8 9.0 8.00 300 02:07
3 8 9.5 7.58 460 03:08
4 9 10.0 7.20 640 04:12
5 9 10.5 6.86 820 05:14
6 10 11.0 6.55 1020 06:20
7 10 11.5 6.26 1220 07:22
8 11 12.0 6.00 1440 08:28
9 11 12.5 5.76 1660 09:32
10 11 13.0 5.54 1880 10:33
11 12 13.5 5.33 2120 11:37
12 12 14.0 5.14 2360 12:38
13 13 14.5 4.97 2620 13:43
14 13 15.0 4.80 2880 14:45
15 13 15.5 4.65 3140 15:46
16 14 16.0 4.50 3420 16:49
17 14 16.5 4.36 3700 17:50
18 15 17.0 4.24 4000 18:53
19 15 17.5 4.11 4300 19:55
20 16 18.0 4.00 4620 20:59
21 16 18.5 3.89 4940 22:01

British National Coaching 20m Bleep Test

L S Speed
km/hr
Time
sec
Total
m
Total
mm:ss
1 7 8.0 9.00 140 01:03
2 8 9.0 8.00 300 02:07
3 8 9.5 7.58 460 03:08
4 9 10.0 7.20 640 04:12
5 9 10.5 6.86 820 05:14
6 10 11.0 6.55 1020 06:20
7 10 11.5 6.26 1220 07:22
8 11 12.0 6.00 1440 08:28
9 11 12.5 5.76 1660 09:32
10 11 13.0 5.54 1880 10:33
11 12 13.5 5.33 2120 11:37
12 12 14.0 5.14 2360 12:38
13 13 14.5 4.97 2620 13:43
14 13 15.0 4.80 2880 14:45
15 13 15.5 4.65 3140 15:46
16 14 16.0 4.50 3420 16:49
17 14 16.5 4.36 3700 17:50
18 15 17.0 4.24 4000 18:53
19 15 17.5 4.11 4300 19:55
20 16 18.0 4.00 4620 20:59
21 16 18.5 3.89 4940 22:01

Victorian Police 20m Beep Test

L S Speed
km/hr
Time
sec
Total
m
Total
mm:ss
1 7 8.5 8.47 140 00:59
2 8 9.0 8.00 300 02:03
3 8 9.5 7.58 460 03:04
4 9 10.0 7.20 640 04:09
5 9 10.5 6.86 820 05:10
6 10 11.0 6.55 1020 06:16
7 10 11.5 6.26 1220 07:19
8 11 12.0 6.00 1440 08:25
9 11 12.5 5.76 1660 09:28
10 11 13.0 5.54 1880 10:29
11 12 13.5 5.33 2120 11:33
12 12 14.0 5.14 2360 12:35
13 13 14.5 4.97 2620 13:39
14 13 15.0 4.80 2880 14:42
15 13 15.5 4.65 3140 15:42
16 14 16.0 4.50 3420 16:45
17 14 16.5 4.36 3700 17:46
18 15 17.0 4.24 4000 18:50
19 15 17.5 4.11 4300 19:51
20 16 18.0 4.00 4620 20:55
21 16 18.5 3.89 4940 21:58

15m Beep Test

L S Speed
km/hr
Time
sec
Total
m
Total
mm:ss
1 7 8.0 6.75 105 00:47
2 8 9.0 6.00 225 01:35
3 8 9.5 5.68 345 02:21
4 9 10.0 5.40 480 03:09
5 9 10.5 5.14 615 03:56
6 10 11.0 4.91 765 04:45
7 10 11.5 4.70 915 05:32
8 11 12.0 4.50 1080 06:21
9 11 12.5 4.32 1245 07:09
10 11 13.0 4.15 1410 07:54
11 12 13.5 4.00 1590 08:42
12 12 14.0 3.86 1770 09:29
13 13 14.5 3.72 1965 10:17
14 13 15.0 3.60 2160 11:04
15 13 15.5 3.48 2355 11:49
16 14 16.0 3.38 2565 12:36
17 14 16.5 3.27 2775 13:22
18 15 17.0 3.18 3000 14:10
19 15 17.5 3.09 3225 14:56
20 16 18.0 3.00 3465 15:44
21 16 18.5 2.92 3705 16:31

How do I calculate the maximum Aerobic capacity (VO2)?

VO2 max = 3.46 x (1 x stage + (market/(stage x 0.4325 + 7.0048))) + 12.2

Your value can then be compared with VO2 Norm tables for your age and sex to indicate how “fit” you are. The process is automatically done if you have the iPhone beep test app.

Beep Test Distance

The cumulative distance of the Beep Test depends on what level you score. The reality is though that the distance covered is less then what most people think. For the 20 metres test an extremely high score of 21.16 is under 5 kilometres. A solid score of 13.00 is under 3 kilometres. Our apps will calculate your exact distance based on your score.

Beep Test Levels

With every level the Beep Test beeps get closer together. So with every level the speed you need to travel between the shuttles is faster. In general the Beep Tests increases by 0.5km/hr with every level. At the early stages you need to run under a comfortable 9km/hr. To dominate the Beep Test you will need to run over 18km/hr.

Beep Test Results

Your Beep Test results can be easily improved with the right technique and training as discussed in our guide. See if you can complete the full beep test like David Beckham and Lance Armstrong.

Beep Test Minimum Scores

The minumum Beep Test score requirements vary between organisations. The score can range from around 5.0 to 13.0 and beyond. The Beep Test version used and therefore the timings may also vary. Contact your organisation for the latest requirements. Check out wikipedia for a general list of entry scores.

All you need to know about training for the Beep Test

Beep Test Training Guide
Beep Test Apps

Check out our range of Beep Test apps to help train for and conduct the beep test

Where do I find the VO2 Norm Tables?

The tables are referenced and adapted from The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness & Excersie Prescription, 3rd Edition, Vivian H. Heyward, 1998. P48.

You can find the tables in the free Beep Test Training Guide located for download above.