Audio fitness tests
Shuttle run bleep test
The multi-stage fitness test
The classic bleep test, known officially as the multi-stage fitness test, is an
accurate measurement of athletic endurance. Used all over the world to test
professional and amateur fitness, the bleep test is often included during
recruitment for active careers, such as police services and armies. The bleep
test provides a good measure of a person's maximum oxygen uptake, or VO2 Max.
The bleep test is performed with two cones placed twenty metres apart, used as a
shuttle run. The bleep test includes 21 levels, starting at a running speed of
8.5 km/h, increasing by 0.5 km/h with each level. Each level lasts 62 seconds,
with a person's score recorded as the last point at which they can keep in sync
with the bleeps.
Download the shuttle run bleep test audio.
Press-up bleep test
The press-up, as a staple part of any exercise regime, has become a common
method of fitness assessment. The press-up bleep test includes a gradually
increasing cadence over eight minutes.
Download the press-up bleep test audio.
Sit-up bleep test
Similarly to press-ups, sit-ups are often used as an assessment of fitness. The
sit-up bleep test audio provides a static cadence, counting to 100 over five
Download the sit-up bleep test audio.