The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names.
equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, triomis beep test app.
procedure: This test involves continuous running between two lines 20m (6.5′ 7.4″) apart in time to audio beeps. For this reason the test is also often called the 'beep' or 'bleep' test. The runner stands behind one of the lines facing the second line, and begin running when instructed by the app. The speed at the start is quite slow. The runner continues running between the two lines, turning when signaled by the app beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the runner must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the runner is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the runner fails to reach the line for two consecutive ends after a warning.
Your fitness level will then be calculated based on how long you can keep the pace. An audio beep and visual cue will indicate marker and stage changes. The Beep Test is a standard fitness test used by Sporting Teams
The app supports following features
- group or single runner test
- import contacts from phone address book
- group results for test day
- runner results for all tests
- multiple training groups
- automatically calculated fitness lever and VO2max value per runner
- visual and audio progress indicator