The Bleep Test   

The multi-stage fitness test,  is more commonly known  as the bleep test or shuttle run and is used as a way of determining fitness levels. In recent years it has become more commonly used to test the level of fitness of applicants for specific jobs. It is also very useful for athletes and sports players and is employed by many international sporting teams and coaches. The test is used to estimate an athlete's VO₂ max which is their maximum oxygen uptake

This test is now used by the following services as a tool for measuring a potential candidates ability for the job prior to entry:

- The Police Force in the UK

- The Fire Service 

- The British Army

- The Royal Marines

- The UK Prison Service

How Does It Work?

The bleep test involves running continuously between two points that are 20 metres apart . The bleep test is then played on a CD or a laptop at the set intervals. The aim is for the candidate to reach one end before the bleep sounds.

As the bleep test continues, the interval between each successive bleep gradually reduces, forcing the athlete/ candidate to increase their speed to ensure that they reach the point before the bleep sounds.

This continues until it becomes impossible to keep in up with the recording. The highest level attained before failing to keep up is recorded as the score for that test.

How Is The Bleep Test Used To Test Applicants?

The bleep test or multi stage fitness test is used by forces such as the police to determine a candidates fitness level. For example, as part of the police recruitment process those looking to become a police officer must obtain a certain level on the bleep test to pass this stage of the recruitment process.

Failure to reach this level will be that will not proceed to the next stage and will typically have to wait up to 6 months before being able to apply again.

In addition to this the bleep test is a fantastic tool for measuring your own fitness and it will help you to stay in great shape all year round!

Rules of the Bleep test

1. The athlete / applicant must always ensure that they have one foot on or beyond the 15 or 20m marker at the end of each shuttle run.

2. If the athlete arrives reaches the marker before the beep then they should wait at the marker until they hear the beep and then resume their running.

3. If the athlete / applicant does not manage to reach the end of the shuttle run before the beep sounds then they are then given an additional 2 or 3 attempts to catch up with the new pace before being stopped.

 

Equipment Needed For The Test:

- Ideally a flat surface that is at least 20 metres in length

- A non slippery surface

- Marking / indicator cones

- A Pre-recorded version of the Beep Test (see below)

- Typically a CD Player or Laptop to play the Bleep Test

- An assessor to monitor you progress and record your results
 

How To Conduct The Test

The test involves continuous running between two lines 20m or 15 m apart in time to recorded bleeps. The time between recorded bleeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute.

Step 1

Measure out a 15 or 20 metres section and mark each end with a marker such as a cone as shown in the diagram below.

Step 2

The athlete or candidate ensures that they are fully warmed up. This is usually carried out in the form of light jogging and a number of stretching exercises.

Step 3

The test begins

• The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
   
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
   
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn

Step 4

The applicants continues until they can no longer maintain a pace to keep up with the bleep intervals and their results are recorded.

Step 5

The athletes or applicant warms down and undertakes various stretching exercises to aid this.

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