At the end of each level, the time between beeps gets shorter, meaning the participant has to run faster. It is timed against a series of audio beeps and the participant must ‘beat the bleep’ and complete the shuttle before they hear the sound. The 15m MSFT involves running up and down (a shuttle run) a 15-metre track. Interval training simulates what your body will go through in the bleep test.

Interval training (warm up 5 mins, 30 secs hard sprint + 30 secs walking x 10, cool down).

Steady running (warm up 5 mins, followed by 15-20 mins of running at a steady pace, then a cool down).

2) There are 21-levels on the full beep test and each level has a set amount of stages to complete. marked with chalk or tape) which are placed exactly 20-meters apart. How far is 14 on the beep test?ġ) The Beep Test is performed over a distance of 20-meters this distance is marked out with two cones or two lines (e.g. The whole test takes 3 minutes and 35 seconds and covers 525m. The 15m Multi-Stage Fitness test (15m MSFT) The standard needed for an officer who requires PST as part of their role is 5.4 which means running at least in time with the bleeps for four shuttles at level 5.

The Beep Test Calculator will also give a fitness rating. We have some norm tables so you can get a rating for results from the beep test.

For women, level 15 is the highest seen, and anything above level 14 is an excellent score. Any score above 15 is considered excellent.

What is a good score on the beep test