Tests
Sit-Up Bleep Test
A sit up bleep test is a cadence-based core endurance test: an audio track sets the pace and you complete one rep per cue. In many settings this is closer to a controlled “curl-up” than a full sit-up, because the goal is consistent technique rather than maximum range.
Audio track
Sit-up bleep test audio
This fixed-tempo track is the primary content for the sit-up bleep test. Use it to keep every rep on the same cadence.
If you are comparing results between groups, confirm whether your protocol is a strict sit-up or a curl-up standard, and whether feet are allowed to be anchored.
Protocol
There are multiple ways to run a “beep test sit ups” assessment. The most repeatable method is to standardise three things: range of motion, hand/arm position, and cadence.
A practical protocol:
- Setup: exercise mat, clear floor space, and an audio cadence track.
- Start position: lying on your back, knees bent, feet flat, core braced.
- Rep standard: curl up until shoulders and upper back lift and you reach a defined “end point” (for example, hands sliding to a marked line), then return under control.
- Stop rule: the test ends when you cannot keep to the cadence or you lose form (for example, pulling the neck or bouncing).
Proper form
Core tests are easy to inflate with poor technique. For consistency and safety, prioritise controlled curl-ups rather than fast, full sit-ups:
- Neck: keep head neutral; avoid pulling with hands or jutting the chin.
- Lower back: keep movement smooth; avoid jerking off the floor.
- Feet: do not anchor feet unless your protocol explicitly allows it, as anchoring changes the movement and recruits more hip flexor.
- Breathing: exhale on the curl-up, inhale on the way down.
Timing / cadence
The cadence is what makes this a “bleep test” variant. Some tracks keep a fixed tempo (e.g., one rep every few seconds), while others use stages. Whatever cadence you use, keep it consistent between tests and document it with the score.
Recommended practice before a scored test:
- Do 5–10 reps to the cadence to learn the tempo.
- Agree on the rep standard (how high is “up”, what counts as “down”).
- Use a counter or partner to verify that each rep meets the standard.
Norms
As with other cadence tests, norms depend on the exact sit-up/curl-up standard and the audio track. In school settings, many programmes use age-and-sex specific standards (for example, Healthy Fitness Zone style bands). In sport settings, norms are commonly set relative to a team or squad.
If you do not have an external standard for your exact variant, treat the test as a repeatable training metric. Track improvement over time under the same conditions rather than relying on a single “good” number.
Common mistakes
- Turning it into a full sit-up: going all the way to upright can shift the test toward hip flexor endurance and can reduce repeatability.
- Rushing the cadence: partial reps done faster than the beep inflate scores.
- Anchoring feet without permission: makes results hard to compare with unanchored tests.
- Pulling on the neck: common fatigue compensation that should end a strict-form test.
Related: the press-up bleep test is another cadence-based strength-endurance format.
Quick facts
- Cadence-controlled core endurance
- Score is reps completed to standard
- Often run as curl-ups, not full sit-ups
- Most useful for repeat testing