The 20m Shuttle Run Fitness Test
Have you ever performed a fitness test in physical education class at school? If you have, chances are you have performed the 20m shuttle run fitness test (AKA the beep test!).
The 20m shuttle run test is a very vigorous cardiovascular fitness test. This examination is used by schools, emergency services and the defence forces. It requires you to perform maximally (ie. until you cannot continue any further). You are assigned a score from which you can determine your VO2max. Your VO2max indicates the maximum rate at which your body can process oxygen, which is how your aerobic fitness is measured. To determine your VO2max, visit our beep test calculator to input your score if you have already completed a 20 metre shuttle run fitness test.
So, how does the 20 metre shuttle run fitness test work? You set up a 20 metre running track (on a flat, hard surface such as asphalt). You are required to run back and fourth, reaching each end of your running track as each beep (or bleep) sounds.
You begin at level one, where the beeps are relatively slow. For the typical person, you would be required to perform a slightly faster than average walking pace on level one. However after each minute, you progress a level where the bleeps become faster and faster. You eventually move from a slow jog, into a faster jog, into a run.
The 20 metre shuttle run fitness test is not only a very accurate test to determine your VO2max, it is also a very effective cardiovascular workout. This is because it is a maximal test, so it will stress your cardiovascular system very effectively. Because you are chasing after an objective goal, you remain accountable during the entire cardiovascular session.
People who should not perform the 20 metre shuttle run fitness test include those at higher risk, particularly the elderly or those who have a pre-existing medical condition preventing them from exercising vigorously. If you have joint problems, this fitness test may not be suitable due to the high impact nature of running.
This week, we have just added the beep test CD into our online store! For under $20, this is a highly valuable tool to have in order to assess your fitness level and prepare for an upcoming event.
