How the Beep Test Works

The beep test looks simple from the outside. Two lines, 20 metres apart, an audio track playing beeps. Run between the lines in time with the beeps until you can't keep up. Job done.

In practice, there are rules, variations and common mistakes that catch people out — especially on an official test where the result matters. This page covers everything: the full protocol, how scoring works, the rules most people get wrong, and the differences between the various versions you might encounter.

The Full Protocol

Before the test starts, mark out two parallel lines exactly 20 metres apart on a flat surface. The surface should be non-slip. Indoor sports halls work well. Outdoor grass works if it is firm and level. Wet or uneven ground will affect both performance and safety.

The test begins with a countdown, followed by a double beep. That double beep signals the start of a new level throughout the test — listen for it because it tells you the pace has just increased.

At the first beep, you start running from one line towards the other. You must reach the far line before the next beep sounds. Then you turn and run back, reaching the starting line before the next beep. That is one shuttle.

The pace at level 1 is deliberately slow — 8.5 km/h. Most adults can walk quickly at that speed. The point is to ease you in and establish the rhythm. Do not sprint the early levels. That is covered in detail on the Pacing Strategy page.

Each level lasts approximately one minute and contains a set number of shuttles. As you move up through the levels, two things happen: the time between beeps gets shorter, and each level contains more shuttles. By level 10 you are running at 13 km/h. By level 15 you are at 15.5 km/h. By the time you reach the later levels, the gaps are tight and there is no room for slow turns or wasted steps.

The test ends when you fail to reach the line in time for two consecutive shuttles. At that point, your score is the last level and shuttle number you successfully completed.

Shuttles Per Level

The Rules Most People Get Wrong

One foot or two?

You only need one foot to reach the line. You do not need to stop, plant both feet or cross the line completely. One foot on or over the line is enough. At higher levels, when the pace is fast and every step counts, touching with your leading foot and pivoting immediately is both legal and sensible. Many people waste time and energy going past the line and turning around. You do not need to.

What happens when you miss a beep?

Strictly speaking, missing a beep ends the test for that runner. In practice, most administrators allow one missed beep — provided you reach the line on the next shuttle before the following beep. If you miss two consecutive shuttles, the test is over regardless.

For official tests where the result affects employment or selection, do not rely on any leniency. Treat every beep as your last warning.

When does the level count?

This is a question that trips people up constantly. If the audio says "start level 9, shuttle 1" and you drop out immediately, you have not completed level 9. You completed level 8. Your score is the last level and shuttle you fully finished before failing. So if you completed all of level 8 and then dropped out at the very start of level 9, your score is 8/11 — not 9/1. Record it accurately.

Do you start running at the beep or after it?

You start running when the beep sounds. The beep is your cue to go, not a countdown. In the early levels this feels odd because the pace is so slow. You may reach the far line well before the next beep and have to wait. That is correct. Use that rest time wisely — stay loose, control your breathing, do not stand rigid.

The 15 Metre Version

The standard test uses a 20 metre track. There is also a 15 metre version used in some school settings and research contexts where space is limited.

The 15 metre version follows the same protocol but the shuttle timing is adjusted proportionally to maintain the same speed requirements at each level. The scores are not directly comparable to 20 metre scores and you cannot use the same norms tables. If your test was done over 15 metres, check which version your institution or employer requires before comparing results.

Most police, military and professional sport fitness tests use the 20 metre version. If you are preparing for an official test, always confirm the distance with the organisation running it. Preparing for the wrong version is a mistake that is easily avoided.