E
EVOLVE
EVOLVE Testing Beep Test
ENDURANCE ASSESSMENT

Beep Test.

Measure progressive aerobic endurance with a standardised 20-metre shuttle run. Match your running pace to the audio beeps as the speed increases, record your final level and shuttle, and review estimated aerobic performance.

Endurance Aerobic 20 Metres Shuttle Run VO₂ Max
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Test Protocol

Standardised 20m progressive shuttle-run procedure

The Beep Test, also called the 20-metre multi-stage shuttle run, uses audio beeps to progressively increase running speed. Mark a 20-metre course and run continuously between the two lines, reaching the line in time with each beep. The standard protocol begins at 8.5 km/h and increases by 0.5 km/h at each level. Protocol versions can vary, so use the same recording and distance whenever results are compared.

01
Warm Up Complete an appropriate progressive warm-up before the maximal endurance assessment.
02
Mark 20m Measure and clearly mark two parallel lines exactly 20 metres apart on a flat, suitable surface.
03
Start the Audio Use the standard Beep Test recording for the version being assessed. Start at the beginning of the test.
04
Run to Each Beep Run between the two lines and arrive at the line on or before the beep. If you arrive early, control the pace and wait for the signal.
05
Progress Through Levels The beeps become progressively faster. Maintain the required pace for as long as you can with good control.
06
Record the Final Score Record the last level and shuttle completed according to the rules of the specific test recording used.
Standard Version Used by EVOLVE

This page uses the standard 20m multi-stage shuttle-run convention: 8.5 km/h at Level 1 with a 0.5 km/h increase per level. Different organisations may use modified versions, so the recording and protocol should always be identified when comparing scores.

Equipment & Setup

Recommended testing environment

20m Measuring Tape
Standard Beep Test Audio
Markers / Cones
Timing / Recording Device
Appropriate Footwear
Flat Non-Slip Surface

Record Your Test

Enter the final completed level and shuttle

Final Beep Test Score Level + shuttle completed
level 1–21
completed shuttles
recorded at finish
How to Record the Score

For example, if the athlete completes Level 10 and 5 shuttles of that level before stopping, enter 10 as the level and 5 as the shuttle. The result is displayed as 10.5. Enter only shuttles actually completed at the final level.

Final Beep Test Score
-- score
Athlete endurance performance result
-- km/h Final Speed
-- m Estimated Distance
-- ml/kg/min Est. VO₂ Max
Performance Interpretation

Your result will appear here after completing the test.

Important: Estimated VO₂ max from a field test is a prediction, not a direct laboratory measurement. Use the same test version, distance, recording and conditions when tracking change over time.

EVOLVE Performance Pathway

Where this test fits in the platform

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The Beep Test provides a repeatable endurance baseline that can eventually connect with athlete profiles, historical results, training recommendations and progress tracking.