If you’re looking for a challenging and effective way to test your fitness level, look no further than the beep test. Also known as the shuttle run test, the beep test is a timed running test that requires participants to run back and forth between two markers at increasing speeds as a beep sound signals the end of each running interval. It’s a great way to measure your cardiovascular endurance, speed, and agility, and it’s a popular test used by fitness trainers, coaches, and military personnel around the world.

If you’re interested in running a beep test, here’s a step-by-step guide to getting started:

Step 1: Find a Suitable Space

The beep test requires a flat, straight, and level surface that’s at least 20 meters long, with clear markings at both ends. You can use your iPhone to measure out 20 meters.

Step 2: Download Beep Test Watch

You’ll need a beep test recording or app to play the beep sounds at the appropriate intervals. We built an iPhone and Apple Watch app to let you run a beep test: Download Now.

Step 3: Warm Up

Before you start the test, it’s important to warm up your muscles and joints to prevent injury. A good warm-up should include light cardio exercises like jogging, jumping jacks, and dynamic stretches that target the muscles you’ll be using during the test.

Step 4: Start the Test

When you’re ready to begin, stand at one end of the testing area and wait for the beep sound to signal the start of the test. Run to the other end of the testing area before the next beep sound signals the end of the interval. Turn around and run back to the starting point before the next beep sound. The interval between each beep sound will get shorter as the test progresses, so you’ll need to run faster and faster to keep up.

Step 5: Continue Until Failure

Continue running back and forth between the markers until you can no longer keep up with the required speed or you reach a predetermined level of the test. The levels of the test are usually numbered or named, with each level corresponding to a higher speed and shorter interval between beep sounds.

Step 6: Cool Down and Stretch

After you’ve completed the test, it’s important to cool down and stretch your muscles to prevent soreness and injury. A cool-down can include light cardio exercises like walking or slow jogging, followed by static stretches that target the muscles you used during the test.