Beep Test (20 m Shuttle Run)
Developed by Professor Luc Léger in 1984, this simple but effective test measures your Maximal Aerobic Speed (MAS) and your maximal oxygen uptake (VO2max) by running 20-metre shuttles in time with audio beeps.
What the beep test measures
The beep test measures aerobic performance. More precisely, it assesses aerobic capacity: your body's ability to take in and use oxygen during sustained effort. It is used in fitness programmes for athletes and the military, and by anyone who simply wants to keep track of their fitness.
The idea is straightforward: participants run a set 20-metre distance in time with audio signals (beeps). You run back and forth between two lines 20 metres apart until exhaustion, through levels that each increase the running speed.
How the test works
The test relies on the relationship between running speed and oxygen consumption. Thanks to the progressive levels, you can estimate MAS and VO2max without any laboratory equipment. At each level, the running speed increases by 0.5 km/h.
This progressive back-and-forth format is why the test is also known as the "shuttle run" or "bleep test". The beeps act as timing cues to keep your shuttles synchronised between the markers.
Calculator
Calculate your MAS
Select the last level you completed to get your estimated MAS and VO2max (where the chart provides a value for that level).
Doing the test yourself
You can easily run the beep test on your own, with minimal equipment:
- A clear, obstacle-free running space 20 metres long
- Cones or markers to define the 20 metres
- The beep audio matching the test levels
- A stopwatch to keep track of elapsed time
Protocol
The test in 6 steps
- Set up the courseMark out a 20-metre distance on a flat, safe surface using cones or clear floor markings.
- Warm upWarm up properly to avoid injury: a few minutes of light jogging plus some dynamic stretches.
- Start the testStart the beep audio. Begin running on the first beep, from one end of the 20-metre course to the other.
- Progress through the levelsKeep running in time with the beeps. Each minute marks the end of a level and an increase in speed.
- Speed increasesThe difficulty rises every minute: the first levels are easy, then the pace gradually climbs.
- End of the testThe test ends when you can no longer keep up with the beeps for two consecutive shuttles.
Level player
Beeps generated live in your browser
Nothing to download: the level-change signal is generated directly by your browser (1 minute per level, +0.5 km/h at each level). The original audio track is also available to download for offline use.
Reference chart
The full 25-level chart
| Time (min) | Level | km/h | m/min | m/sec | VO2max | MAS (km/h) |
|---|---|---|---|---|---|---|
| 0 | 1 | 8 | 133.3 | 2.22 | 16.2 | — |
| 1 | 2 | 8.5 | 141.7 | 2.36 | — | — |
| 2 | 3 | 9 | 150.0 | 2.50 | 19.2 | — |
| 3 | 4 | 9.5 | 158.3 | 2.64 | — | 8.50 |
| 4 | 5 | 10 | 166.7 | 2.78 | 22.1 | 9.10 |
| 5 | 6 | 10.5 | 175.0 | 2.92 | 23.9 | 9.70 |
| 6 | 7 | 11 | 183.3 | 3.06 | 25.8 | 10.20 |
| 7 | 8 | 11.5 | 191.7 | 3.19 | 28.7 | 10.80 |
| 8 | 9 | 12 | 200.0 | 3.33 | 30.6 | 11.50 |
| 9 | 10 | 12.5 | 208.3 | 3.47 | 32.6 | 12.10 |
| 10 | 11 | 13 | 216.7 | 3.61 | 34.9 | 12.80 |
| 11 | 12 | 13.5 | 225.0 | 3.75 | 36.2 | 13.30 |
| 12 | 13 | 14 | 233.3 | 3.89 | 37.4 | 13.70 |
| 13 | 14 | 14.5 | 241.7 | 4.03 | 41.2 | 14.10 |
| 14 | 15 | 15 | 250.0 | 4.17 | 43.7 | 14.70 |
| 15 | 16 | 15.5 | 258.3 | 4.31 | 46.1 | 15.20 |
| 16 | 17 | 16 | 266.7 | 4.44 | 49.0 | 15.90 |
| 17 | 18 | 16.5 | 275.0 | 4.58 | 51.8 | 16.30 |
| 18 | 19 | 17 | 283.3 | 4.72 | 54.0 | 16.70 |
| 19 | 20 | 17.5 | 291.7 | 4.86 | 59.6 | 17.10 |
| 20 | 21 | 18 | 300.0 | 5.00 | 64.2 | 17.50 |
| 21 | 22 | 18.5 | 308.3 | 5.14 | 67.5 | 18.18 |
| 22 | 23 | 19 | 316.7 | 5.28 | 70.1 | 18.46 |
| 23 | 24 | 19.5 | 325.0 | 5.42 | 73.2 | 19.05 |
| 24 | 25 | 20 | 333.3 | 5.56 | 75.2 | 19.87 |
Reading and interpreting your results
Interpretation varies with the participant's age. Here are typical adult MAS values:
- 18-25 years: MAS = 15-21 km/h
- 26-35 years: MAS = 14-19 km/h
- 36-45 years: MAS = 13-17 km/h
- 46-55 years: MAS = 11-15 km/h
- 56-65 years: MAS = 10-14 km/h
By noting the final level you reach, you get an estimate of your MAS, which is useful for planning training sessions matched to your actual level.
Recommended gear
To run the test in good conditions
- Sports stopwatch View on Amazon →
- Set of training cones View on Amazon →
- Running training guide View on Amazon →
Amazon affiliate links: if you buy, this site earns a commission at no extra cost to you.
Frequently asked questions
FAQ
What is the difference between the beep test and the Léger-Boucher test?
The beep test (20 m shuttle run) is run back and forth between two lines 20 metres apart, whereas the Léger-Boucher test is run continuously, usually around a track. Both estimate your Maximal Aerobic Speed (MAS) from the last level reached, but their protocols and level charts differ.
Can I do the beep test on my own?
Yes: the beep player above works solo. Just make sure you have a clear 20-metre space and that it is safe to run at increasing speed.
From what age can you take this test?
The test is widely used in school PE from around age 11-12, and it works for adults of all levels. If you have any doubt about your cardiovascular condition, see a doctor before attempting a maximal effort.
How often should I retake the test?
To track training progress, retesting every 6 to 8 weeks gives a reliable picture of how your MAS is evolving.
What is MAS (Maximal Aerobic Speed)?
MAS is the running speed at which your body reaches its maximal oxygen uptake (VO2max). It is a key indicator of aerobic capacity, used to set training intensities in running programmes.
How do you calculate your MAS?
The simplest method is a progressive field test like the beep test: the last level you complete before stopping gives a direct estimate of your MAS, using a speed/level chart like the one above.
How can I improve my MAS?
Interval training (alternating short high-intensity efforts with recovery periods) is the most effective method, combined with regular easy-pace endurance work. Expect several weeks of structured training before you see a measurable improvement.