Cartwright Professional Assessment Tool

Beep Test Calculator – VO₂max, Level, Shuttles & Distance

Enter your final 20 metre beep test level and shuttle to calculate total shuttles, total distance, final running speed, approximate test duration and estimated VO₂max.

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Evidence-based, transparent calculation

Your actual level-and-shuttle performance is reported separately from the estimated VO₂max calculation, with the test schedule, equation and scientific references stated explicitly.

Published by Cartwright Fitness Evidence reviewed October 2026 Primary method: Léger et al. 1988 20 metre shuttle-run protocol

Supported protocol Common 20 m Multistage Shuttle Run

20 metres

Final level reached Select the level containing your final successfully completed shuttle.

Final shuttle completed Record the last complete 20 metre shuttle rather than level alone.

Age Ages 8–17 use the entered age. For adults, the Léger method is applied with age held at 18, as described in the original study.

Test date Optional. Useful when printing or saving a result.

Participant

Protocol warning: beep-test recordings are not all identical. This calculator uses the specific 20 m schedule published in the level table below. Do not assume results from 15 m tests, PACER variants or modified audio schedules are directly interchangeable.

20 metre test Level + shuttle Total distance Final speed VO₂max estimate Printable result

Estimated VO₂max

—

ml/kg/min

Beep test score —

Total shuttles completed —

Total distance —

Final running speed —

Time per final shuttle —

Approximate elapsed time —

VO₂ prediction Léger equation

Beep Test Quick Reference

Key facts for the 20 metre multistage shuttle-run protocol supported by this calculator.

Course length 20 metres

Result format Level + shuttle

Level 10 speed 13.0 km/h

Level 10 complete 1,880 metres

Level 21 complete 4,940 metres

VO₂ result Estimated, not measured

How to set up a 20 metre beep test course

Measure two parallel lines exactly 20 metres apart on a flat, non-slip running surface. Participants repeatedly shuttle between the lines in time with the audio signals.

20 metre shuttle run course

20 metres

Turn line A

Turn line B

Measurement matters: every completed shuttle is assumed to be exactly 20 metres. A systematic course-length error is repeated throughout the test and changes the true workload.

20 metre beep test protocol

The multistage shuttle run is a progressive field assessment of cardiorespiratory fitness. The participant repeatedly runs between two measured lines, attempting to reach each line in time with the audio signal as the required speed progressively increases.

For broader guidance on selecting and administering aerobic field tests, see our cardiovascular endurance testing guide .

Before the test

Measure a 20 metre course accurately.
Confirm the audio protocol being used.
Explain the turning and termination procedure.
Complete appropriate pre-exercise screening.
Use a consistent warm-up.

During the test

Run between the two marked lines.
Reach each line in time with the signal.
Turn and run back after each shuttle.
Continue as running speed increases.
Record the final successfully completed shuttle.

Complete beep test levels, shuttles, time and distance table

The table below is written directly into the page so the complete schedule is available to users and search engines. It answers common questions such as how far Level 10 is, how many shuttles Level 12 contains and the running speed at each level.

Level	Shuttles	Speed	Time / shuttle	Level time	Cumulative time	Level distance	Cumulative distance
1	7	8.5 km/h	8.47 sec	59.3 sec	0:59	140 m	140 m
2	8	9.0 km/h	8.00 sec	64.0 sec	2:03	160 m	300 m
3	8	9.5 km/h	7.58 sec	60.6 sec	3:04	160 m	460 m
4	9	10.0 km/h	7.20 sec	64.8 sec	4:09	180 m	640 m
5	9	10.5 km/h	6.86 sec	61.7 sec	5:10	180 m	820 m
6	10	11.0 km/h	6.55 sec	65.5 sec	6:16	200 m	1,020 m
7	10	11.5 km/h	6.26 sec	62.6 sec	7:19	200 m	1,220 m
8	11	12.0 km/h	6.00 sec	66.0 sec	8:25	220 m	1,440 m
9	11	12.5 km/h	5.76 sec	63.4 sec	9:28	220 m	1,660 m
10	11	13.0 km/h	5.54 sec	60.9 sec	10:29	220 m	1,880 m
11	12	13.5 km/h	5.33 sec	64.0 sec	11:33	240 m	2,120 m
12	12	14.0 km/h	5.14 sec	61.7 sec	12:35	240 m	2,360 m
13	13	14.5 km/h	4.97 sec	64.6 sec	13:39	260 m	2,620 m
14	13	15.0 km/h	4.80 sec	62.4 sec	14:41	260 m	2,880 m
15	13	15.5 km/h	4.65 sec	60.4 sec	15:42	260 m	3,140 m
16	14	16.0 km/h	4.50 sec	63.0 sec	16:45	280 m	3,420 m
17	14	16.5 km/h	4.36 sec	61.1 sec	17:46	280 m	3,700 m
18	15	17.0 km/h	4.24 sec	63.5 sec	18:49	300 m	4,000 m
19	15	17.5 km/h	4.11 sec	61.7 sec	19:51	300 m	4,300 m
20	16	18.0 km/h	4.00 sec	64.0 sec	20:55	320 m	4,620 m
21	16	18.5 km/h	3.89 sec	62.3 sec	21:57	320 m	4,940 m

Protocol differences: other beep-test recordings and shuttle-run variants exist. Scores should only be compared when the same course length, timing schedule, administration procedure and scoring convention have been used.

How is beep test VO₂max calculated?

The Léger 20 metre shuttle-run research developed a prediction equation relating running speed and age to estimated maximal aerobic capacity.

VO₂max = 31.025 + (3.238 × X) − (3.248 × A) + (0.1536 × A × X)

X = running speed in km/h
A = age used in the prediction equation

The output should be described as an estimated VO₂max. It is not equivalent to directly measuring oxygen consumption using respiratory-gas analysis.

Performance score and VO₂max are different outputs

Your exact level and shuttle describe actual field-test performance. Level 10 Shuttle 2 and Level 10 Shuttle 10 therefore represent different total distances, even when a stage-speed prediction treats them within the same running-speed stage.

If maximal shuttle running is unsuitable for your setting, a Chester Step Test provides a progressive submaximal alternative, while the Forestry Step Test Calculator covers another established field protocol.

Why do different beep test calculators give different VO₂max results?

Online calculators do not always use the same prediction model. Different tools may use different equations, lookup tables, fractional-level calculations, age adjustments or shuttle-run schedules.

Published equation approach

Uses defined variables within a published prediction model and makes the underlying assumptions visible.

Modified calculator approach

Some calculators construct a fractional score from level and shuttle and apply a different conversion model, producing a separate VO₂ estimate for every shuttle.

Cartwright approach: actual field performance and predicted VO₂max are displayed separately so users can see what was measured and what was estimated.

How accurate and reliable is the beep test?

The 20 metre shuttle run has a substantial research literature. A meta-analysis of 57 studies reported moderate-to-high criterion-related validity for estimating cardiorespiratory fitness, with particularly strong validity reported for the Léger protocol in adults.

As with other field assessments, the quality of the result depends on the protocol being administered consistently. For an overview of other field and laboratory methods, see our guide to measuring cardiovascular endurance .

Factors affecting performance

Motivation and willingness to exercise maximally
Turning efficiency
Running economy
Surface and footwear
Environmental conditions
Familiarity with shuttle running

Improve repeatability

Use the same audio version
Use the same measured course
Standardise instructions
Apply consistent termination rules
Record both level and shuttle
Keep environmental conditions similar

Measured vs estimated: laboratory VO₂max testing directly measures respiratory gases. The beep test predicts cardiorespiratory fitness from field performance.

Beep test norms for children and teenagers

The 20 m shuttle run has exceptionally large international reference datasets in young people. Tomkinson and colleagues compiled more than 1.1 million results from children and adolescents across 50 countries and developed age- and sex-specific reference centiles.

These data are a stronger basis for youth comparison than applying generic adult-style labels such as “excellent”, “average” or “poor”.

Why we do not estimate unsupported percentiles: age- and sex-specific youth centiles should be derived directly from validated reference data. This calculator therefore does not generate approximate percentile rankings from unrelated VO₂max categories.

When interpreting youth results, use reference values collected with a comparable 20 m shuttle-run protocol and consider age, sex and the population from which the reference data were derived.

Beep test, bleep test, PACER and multistage fitness test

“Beep test”, “bleep test”, “20 m shuttle run” and “multistage fitness test” are often used interchangeably, but the name alone does not guarantee that two recordings use the same timing or scoring protocol.

PACER is closely related, while 15 metre shuttle tests use a different course length and should not simply be converted using this 20 metre distance table.

If you specifically need the shorter protocol, see our guide to the 15 m bleep test .

Common beep test mistakes

1. Using a different audio version

Different recordings can use different schedules, making direct comparisons unreliable.

2. Measuring the course incorrectly

Every shuttle assumes a 20 metre distance, so a course error is repeated throughout the assessment.

3. Recording only the level

Record the final shuttle as well because performances within one level can represent different total distances.

4. Inconsistent termination rules

Assessors should apply the same missed-line and stopping procedure when results will be compared.

5. Describing predicted VO₂max as measured

A beep-test VO₂max value is estimated from field performance rather than directly measured.

6. Comparing 15 m and 20 m tests directly

Different course lengths use different shuttle totals, distance structures and potentially different reference values.

Related professional fitness assessment resources

The beep test is one option within a wider professional assessment battery. These Cartwright resources cover alternative protocols, equipment selection and broader fitness assessment.

Running professional fitness assessments?

Cartwright Fitness supplies professional equipment and assessment resources for aerobic fitness, strength, power, flexibility and body-composition testing.

Shop Fitness Testing Equipment → Explore Fitness Assessment Tools →

Beep Test Calculator FAQs

How do I calculate my beep test score?

Record the final level and final 20 metre shuttle successfully completed. The calculator converts this into total shuttles, distance, running speed, approximate elapsed time and estimated VO₂max.

How far is each beep test shuttle?

Each shuttle in the 20 metre test covers 20 metres.

How far is Level 10 on the beep test?

Completing all of Level 10 in the schedule supported by this calculator gives a cumulative running distance of 1,880 metres.

How many shuttles are in Level 10?

Level 10 contains 11 twenty-metre shuttles in this schedule.

What speed is Level 10?

Level 10 is performed at 13.0 km/h in the schedule used by this calculator.

What VO₂max is Level 10?

There is no single universal VO₂max value for “Level 10”. Prediction equations and protocol assumptions differ, which is why the calculator identifies the method used.

Does the beep test directly measure VO₂max?

No. It provides a field-test estimate. Direct VO₂max measurement requires analysis of respiratory gases during exercise.

Why do websites give different beep test VO₂max results?

Websites may use different equations, fractional-stage methods, lookup tables or test schedules. Check both the protocol and calculation method before comparing results.

What is the difference between the beep test and PACER?

They are closely related progressive shuttle-run assessments, but specific schedules, scoring conventions and implementations can differ.

Can I use this calculator for a 15 metre bleep test?

No. This calculator uses a 20 metre schedule. A 15 m test uses different shuttle distances and should be interpreted using the relevant 15 m protocol.

Is the beep test suitable for children?

The 20 m shuttle run is widely used in youth fitness assessment and extensive international reference data exist. Administration and interpretation should still be appropriate to the participant and setting.

What equipment is required for the beep test?

An accurately measured 20 m course, clear line markers, appropriate audio, suitable playback equipment and a reliable way to record each participant's final level and shuttle.

From one result to a fitness assessment workflow

This calculator is free for individual results. If your team runs repeated assessments, Cartwright Assess adds the workflow around them: assessment templates, optional participant records, anonymous testing, PDF reports and unlimited team members.

Explore Cartwright Assess Read the full bleep test guide

Scientific methodology & references

Primary research

Léger LA, Mercier D, Gadoury C, Lambert J. The multistage 20 metre shuttle run test for aerobic fitness. Journal of Sports Sciences. 1988;6(2):93–101. DOI: 10.1080/02640418808729800.

View the original Léger study →

VO₂ prediction equation

VO₂max = 31.025 + 3.238X − 3.248A + 0.1536AX

Validity evidence

Mayorga-Vega D, Aguilar-Soto P, Viciana J. Criterion-Related Validity of the 20-M Shuttle Run Test for Estimating Cardiorespiratory Fitness: A Meta-Analysis. Journal of Sports Science & Medicine. 2015;14(3):536–547.

View the validity meta-analysis →

Youth normative evidence

Tomkinson GR et al. International normative 20 m shuttle run values from 1,142,026 children and youth representing 50 countries.

View the international youth reference study →

Supported schedule: the level, shuttle, time and distance table on this page defines the exact 20 m schedule used by the calculator.

Methodology last reviewed: September 2026
Published by: Cartwright Fitness
Calculator version: 3.0
Output: performance score + estimated VO₂max
Course: 20 metres

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