"The Multi-Stage Fitness Test" aka "The Beep Test" aka "The Pacer"
20m Progressive Shuttle Run To Failure:
Using a precisely measured 20m course, run back and forth staying ahead of the beeps on the audio track. Run one length of the 20m course per beep, at least one foot must cross over the line on each side of the course before the next tone sounds. The pace starts off quite slow and progressively gets faster every minute or so. When you can no longer keep with the beeps or you fail to step across the line before the next beep, you are done. Record the highest successful level completed to leaderboard.
Beep Test Audio Files (Use Right Click, Save Link As To Download)
Beep-test.mp3 15.3 mb
Beep-test.wav 10.2 mb
Warmup-
2 Rounds of:
Sampson Stretch 30 sec each
Deep Lunge 30 sec each
Cussack Stretch 5 x 5 sec each
Hip Capsule Stretch 30 sec each
Straddle Hamstring Stretch 3 x 5 sec each L,M,R
Air Squat 15x
Push Up 15x
Sit Up 15x
High Knees 2 x 20m
Butt Kick 2 x 20m
High Kick Skip 2 x 20m
Reverse Gate Swing Skip 2 x 20m
Carioca Slow & Low 2 x 20m
Meet at the corner of McKinely Blvd and 35th St, google maps. We will have the course set up in this section of the park, look for some white lines spray painted on the grass, shhh! don't tell. For our afternoon patrons who will be on your own, I will leave the boom box at the gym, stop buy and grab it before the 3:30 session and pass it off to the 4:30 group. If you are doing it solo, burn a CD or a portable mp3 player will work, and make sure you measure a precise 20m or 65' 7.5"
The Mutli-Stage Fitness test is a commonly used fitness test to estimate someones aerobic capacity, or VO2 Max. VO2 max is a measurement of how much oxygen someones body can process and is strongly correlated to how much work someone can perform. The test is used by groups ranging from military organizations, to sporting teams, to elementary school students.
The following links have information regarding the history and scoring of the test. Check them out and see how you measure up.
http://www.topendsports.com/testing/beephome.htm
http://guide.rugbyrugby.com/Rugby%20Sections/Fitness/Bleep%20Test.asp
The following YouTube video shows an example and explains how to properly perform the test.
