Do you want to test your fitness or organize a bleep test for a group event? The bleep test is one of the most popular fitness tests for testing aerobic cardiovascular endurance for all ages and fitness levels, requiring little to no equipment.
All that is required to perform a bleep test is a flat, open space to run (at least 15 or 20 meters in length) and an official audio track of the bleep test, which can be found online. This has to be played out loud on speakers for all participants to hear.
If you want to organize a bleep test or try it out for yourself, this short and simple guide explains how to do a 15m test. So, make sure to keep reading to find out everything you need to know.
What Is A Bleep Test?
Bleep tests — also called beep test, pacer test, shuttle run test, and multi-stage fitness test (MSFT) — are running tests that have the participant(s) running back and forth on a distanced track while keeping in time with the “bleeps”, which speed up as the levels increase.
There are different types of bleep test, the main being the 20-meter bleep test and 15-meter bleep test. Both 15m and 20m bleep tests are the same difficulty, but the former requires more laps/shuttles due to the shorter distance.
Bleep tests test the stamina and endurance of the participant(s) in a running capacity. They are performed worldwide as part of army training and military training, as well as to test general fitness in schools.
15m Bleep Test Instructions
The 15-meter bleep test is simple enough to follow. Once the bleep test starts, which is signaled by a countdown and the first “bleep”, the participants begin running laps/shuttles on a straight 15-meter distance, arriving at each marker in time with the bleeps.
The bleeps, or beeps, speed up with each level, which lasts around a minute in duration. There are 21 levels in total, which is the case for both the 15m bleep test and 20m bleep test.
The aim of the bleep test is to keep running, in time with the bleeps, until the participant fails to reach the other side in time. At that point, a final result is determined by the level that was reached.
15m Bleep Test Chart
See below for a chart that details the 15-meter bleep test, including the laps, speed, and time required to complete each shuttle successfully.
To conclude, the 15-meter bleep test is a popular variation of the standard 20-meter bleep test, which is the same in difficulty but easier to perform in smaller spaces. Bleep tests can be done alone or in groups, only requiring a flat running surface, markers to measure the distance, and a bleep test audio track.
Bleep tests are a great way to test cardiovascular endurance and stamina and can be performed by all ages and fitness levels. The level that the participant(s) reach before fatiguing is a general indicator of their overall cardiovascular fitness.