The MSFT also requires a participant to change directions every 20 meters and increase speed until reaching an unsustainable pace. The MSFT Beep Test measures aerobic fitness and can be translated into a VO2 max (maximal oxygen consumption) number, using a calculator (or equations) just like you can with the 1.5-mile timed run test calculator. The longer you can run, the better you do on the test. If they cannot catch up and maintain the pace on the next 20-meter beep, they have finished the test. However, if the participant does not make it to the 20-meter line before the beep sounds, they are given a warning the first time.

If a participant reaches the line before the next beep sounds, they must wait until the beep sounds before continuing. You will be able to start out slowly at a jogging pace, and you will have a few seconds before the beep requires you to run back to the starting line 20 meters away.Įach minute (or level), the beeps will decrease in time intervals, meaning you will get less and less rest time between beeps and the pace running the 20-meter distances will increase as well. The participants run and stop at the line 20 meters away from the start. You will start each 20-meter run on the sound of a beep. NOTE: Some countries call it the 'bleep test.'Īs you can see, it starts off easy like a jog and turns into suicide sprints with little to no rest between beeps on the higher levels.

There is a useful app that you can use with your phone and a speaker. Signaled by a specific timed 'beep,' you will run back and forth on a 20-meter field or court with cones marking the distance. If you have not heard of the 'beep test,' this is how it works:

Beep test levels by age