Tests
Bleep Test (20m)
The classic 20 metre bleep test (also called the multi-stage fitness test, MSFT, or 20m shuttle run) is a progressive shuttle run used to measure aerobic fitness. It is simple to run, easy to repeat, and widely used across sport, schools, and services.
Audio track
20m bleep test audio
This audio is the primary pacing track for the classic multi-stage fitness test. Use it to run the full 20 metre shuttle protocol.
Use a speaker loud enough for the whole group. If you are testing for a formal standard, confirm you are using the correct official track for that organisation.
What it is
The bleep test is an incremental running test performed between two lines 20 metres apart. An audio track sets the pace. At the beginning the pace is comfortable, but each level increases the required speed. The test ends when you can no longer reach the line on time.
The reason the bleep test is so popular is practicality: you need limited space and minimal equipment, and results are easy to record and compare within the same test format.
Protocol
A practical 20m bleep test setup is:
- Mark the course: two clear parallel lines exactly 20m apart.
- Warm up: 8–12 minutes easy movement, mobility, and a few short accelerations.
- Start position: one foot behind the line; start on the audio cue.
- Shuttle rule: reach the far line before (or on) the beep, then turn and run back on the next beep.
- Miss rule: many protocols warn you on a miss and stop you after a second miss (often consecutive). Confirm the rule used in your setting.
- Record: the last fully completed shuttle (usually written as level.shuttle).
For consistent results, keep conditions stable: same surface, similar footwear, and the same audio track each time.
How scoring works
Bleep test scores are commonly written as level.shuttle. For example, 9.5 means you completed level 9, shuttle 5. If you stop part-way through a shuttle, it typically does not count — your score is the last shuttle you fully completed to the line before the beep.
The most useful ways to interpret your score are:
- Relative to a requirement: if you are training for recruitment or selection, your score must meet or exceed the stated standard for the correct test format.
- Relative to your previous scores: if you are training, improvement under consistent conditions is meaningful.
- As distance/time: converting to total distance or time helps you understand how much work you completed.
Levels, speed, distance, and time
If you want to know bleep test level speed or how far your score represents, use the reference table:
That table lists the number of shuttles per level, the target speed, and the cumulative distance/time. It is the safest way to convert your score without guessing.
Common variations
Many people train for a “bleep test” but get tested on a different version. The most common variations are:
- 15m bleep test: used when space is limited; more turns for the same time and not directly comparable to 20m charts.
- PACER test: a school-focused progressive shuttle test, usually recorded as laps.
- Yo-Yo tests: intermittent tests with short recovery periods, often used in football and rugby.
If your standard is strict (for example, recruitment), confirm the course length and official audio track. A “good” score in the wrong format does not help on test day.
How to improve your score
Most improvements come from a combination of (1) aerobic base fitness, (2) interval work, and (3) shuttle-specific practice (turns and timing). This site’s training content is structured around those priorities:
Quick facts
- Course: 20 metres
- Score: level.shuttle
- Speed increases each level
- Turns are a major skill factor
If you are training for a 15m version, use 15m bleep test guidance and a 15m-specific chart.
Back to Tests