You must run for as long as possible, until you can no longer keep up with the speed set by the disc, at which point you should voluntarily withdraw from the test. If you arrive at the end of the shuttle before the bleep sounds, you should turn around and wait for the bleep, then resume running and adjust your speed.
You should always place one foot either on or behind the 20m mark at the end of each shuttle. On level 1, you will have nine seconds in which to run each 20m shuttle. It is important to note that the running speeds at the start of the test are very slow. The end of each shuttle is denoted by a single bleep the end of each level is denoted by a triple bleep and by the commentator on the disc. Each level lasts approximately one minute, and the disc continues up to level 23. The first running speed is referred to as ‘level 1’, the second speed as ‘level 2’, and so on. You should then continue running at this speed, being at one end or the other each time there is a bleep.Īfter each minute, the time interval between bleeps will decrease, so that the running speed will need to increase. You should aim to be at the opposite end to the start by the time the first bleep sounds. Thereafter the disc emits a single bleep at regular intervals. When the disc is started, it will give a brief explanation of the test leading into a 5 second countdown to the start of the test itself. Before doing any exercise it’s recommended to do at least 10 minutes of light stretching and a gentle warm up.
The bleep test, or shuttle run as it is sometimes referred to, is used by many organisations and employers to test an individual’s fitness and consists of a shuttle run over 20 meters.
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