FAQ

What is a bleep test?

A bleep test (also called the multi-stage fitness test, MSFT, or 20m shuttle run) is a progressive shuttle run used to assess aerobic fitness. You run between two lines in time with an audio track. The beeps get closer together as the test progresses, so the speed increases until you can no longer keep up.

How does the bleep test work?

You start behind a line and run to the opposite line before the beep, turn, then run back on the next beep. A level change is usually marked by a double beep or voice cue. A “miss” is typically failing to reach the line in time; repeated misses end the test. The score recorded is the last fully completed shuttle.

How is the score recorded (for example 9.5)?

Scores are commonly written in level.shuttle format. For example, 9.5 means you completed level 9, shuttle 5. If you stop part-way through a shuttle, it usually does not count; the score is the last shuttle you completed to the line before the beep.

If you want to convert your score into distance and time, use the bleep test levels chart.

What is a good bleep test score?

There is no single universal “good” score because standards depend on the test version and the context. A good score is:

• Above your requirement (if you are testing for recruitment or selection).
• Improving over time under the same test conditions (if you are training).
• Competitive within your cohort (if you are benchmarking within a team, squad, or class).

Always confirm whether your test is 15m or 20m, and whether it is a classic MSFT, PACER, or a Yo-Yo variant. The same “number” can mean different things across different formats.

How do I train for the bleep test?

Effective training combines three components:

• Aerobic base: easy running (or other steady cardio) to build endurance.
• Intervals: repeatable hard efforts with recovery to build late-stage tolerance.
• Shuttle practice: turns, timing, and pacing on the correct course length.

Start with how to improve your bleep test score and, if you want a structured schedule, use the 4-week bleep test training plan.

How often should I practise the full test?

Not often. A full max bleep test is fatiguing and can disrupt training. Most people do best with occasional full practice tests (for example, every 2–4 weeks), using shuttle intervals and “mini tests” in between to practise pacing and turns without the recovery cost of max testing.

What equipment do I need?

You need a measured shuttle distance (usually 20m), clear markers for the lines (tape or cones), an audio track and speaker loud enough to hear the beeps, and a way to record scores. If testing in a group, a partner counter helps accuracy. Match footwear to surface because grip affects turns.

What is the difference between the 15m and 20m bleep test?

A 15m bleep test is not simply “the same test but shorter”. A shorter shuttle means more turns, which changes the feel and the fatigue. It should use a 15m-specific audio track and chart. Avoid comparing a 15m result directly to a 20m chart unless your organisation provides an official conversion method.

See: 15m bleep test.

Is the PACER test the same as the bleep test?

The PACER test is a progressive shuttle run used in many US schools. It is similar in concept to the bleep test, but it is usually reported as laps and linked to school fitness standards (for example, Healthy Fitness Zone bands). Audio structure and reporting can differ, so treat it as a related test rather than identical.

See: PACER test.

What are Yo-Yo tests and how are they related?

Yo-Yo tests are shuttle-based tests designed for stop-start sports. Unlike the classic bleep test, Yo-Yo intermittent tests include short recovery periods between shuttles. They are commonly used in football and rugby because they reflect repeated-effort demands more directly than a continuous shuttle test.

See: Yo-Yo test.

Can a bleep test estimate VO2 max?

Some MSFT protocols provide VO2 max estimation equations based on the final running speed or final level reached. These estimates can be useful for tracking changes over time, but they are not the same as a laboratory VO2 max test. If you want comparable estimates, use the same test version and conditions each time.

Related tool: VO2 max calculator.

Why do I fail the bleep test even when I feel fit?

Common reasons include starting too fast, inefficient turns, not practising shuttles, unfamiliar footwear or surface, and poor recovery. Many people are fit enough to score higher, but lose shuttles due to pacing mistakes and turn inefficiency. The fastest fixes are usually technical.

See: common mistakes to avoid and how to pace yourself.

How fast is each bleep test level and how many shuttles are there?

This depends on the test version and audio track. In the standard 20m Léger MSFT, speed increases each level and the number of shuttles per level is chosen so levels last about a minute. Other versions (including 15m tests and PACER) use different structures, so the “same level” may not mean the same pace across formats.

The most reliable way to answer “how fast is each bleep test level” is to use the correct chart for your version: bleep test levels chart.

Do I need the official audio track?

For training, you can use any reliable track as long as you are consistent and you practise the same version you will be tested on. For an assessed test (school, recruitment, squad testing), you should use the official track and the official rules provided by your organisation. If your chart and your audio track do not match, your score conversion will be wrong.

If you are not sure whether you are using the 15m or 20m version, confirm first. Course length plus audio track is what defines the test.

What warm-up should I do before a bleep test?

A proper warm-up improves performance and reduces injury risk. A practical warm-up is:

• 8–12 minutes easy jog or brisk movement
• Dynamic mobility (ankles, calves, hips)
• 2–4 short controlled accelerations
• 30–60 seconds of light shuttle practice (turns + timing)

Warm up enough that the first few levels feel smooth rather than stiff. Avoid turning the warm-up into a workout.

Most used links

• Bleep test levels chart
• 4-week training plan
• Tips and technique
• VO2 max calculator

If you are training for a specific standard, confirm the test version (15m vs 20m, MSFT vs PACER) before you set a target score.

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