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Beating the Beep Test

The Beep Test is considered to be one of the toughest (if not the toughest) fitness test around. The test is commonly used for athletes to asses their condition and it is also one of the main fitness tests to join the armed forces and firefighters. In this article I would like to give some hints and tips on how to beat the much feared beep test.
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Beep Test in Secondary Schools - Advice on Safety

The 1999 edition of the BAALPE publication 'Safe Practice in Physical Education' includes specific reference to the multistage fitness test in chapter 14 on Health Related Exercise. In light of the apparent popularity of this particular test in secondary schools and the risks associated with its implementation, the authors of this article consider it appropriate to provide further advice.
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What exactly is the Beep Test?

The beep test, also known as the bleep test, multi-stage fitness test, or shuttle run test, is used by sports coaches and trainers to estimate an athlete's maximum oxygen uptake better known as VO2 Max. The beep test is especially useful for players of sports like football, hockey, or rugby. The beep test involves running continuously between two points that are 20 meters apart (also found in 15 meters). These runs are synchronised with a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the beep test, until it is impossible to keep in sync with the recording.
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How do I conduct a Beep Test?

The beep test involves continuous running between two lines 20m apart in time to recorded beeps. The time between recorded beeps decrease each minute (level). There are several versions of the beep 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. ::READ MORE::

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Why should I use the Beep Test?

Beep tests are very popular for pre-season and in-season fitness assessments for athletes. The minimal equipment and space requirements make the Beep Tests very attractive. The interval runs that are part of a beep test prove very challenging for even elite players in top condition. Better still, the beep tests provide a very good spread in results, separating athletes into many levels of fitness, providing the coach with a realistic, quantitative, assessment of individual and team fitness.

Facts English Football star David Beckham and American Cycling Legend, Lance Armstrong are two of the very few people who can complete the beep test.

At lower speeds/ levels, athletes might be laughing or complaining about the ease of the test. However, things get quiet tough at about Speed 9, and by Speed 11 to 13, people are dropping out.

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"When a team gets told it is doing the beep test it usually strikes fear into everyone - even at international level"
James Kirtely - Cricketer

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