The 20m Shuttle Run Test 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: For the 20m Shuttle Test, all you need is a flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, music player, recording sheets.
Purpose: The 20m Shuttle Test is used to test the aerobic fitness level of the individual.
- Participants run continuously between two points at a fixed 20-meter distance. Each 20 meter distance completed is called a “shuttle”.
- The test is broken down into a number of levels of approximately 1 minute each, with each level requiring a fixed number of shuttles to be completed within the allocated level time.
- At level one, the running speed required to complete each shuttle is usually 8.5 km/h, with each subsequent level increasing the speed by 0.5 km/h.
- A recorded or generated beep is played to indicate the time by which a participant must have completed a shuttle.
- A shuttle is considered completed when the participant’s foot touches the next 20 meter mark.
- If participants arrive at the the 20 meter mark before the next beep sounds, they must wait for the beep before running again.
- If participants fail to reach the 20 meter mark by the next beep, they must increase their pace to make up the lost time within the space of 2 more beeps
- The test stops when the participant fails to arrive within 2 meters of the 20 meter mark for two consecutive shuttles.
Scoring: The participant’s score is given as a combination of the level reached and the number of shuttle completed at that level.
- E.g.: as score of 9/3 indicates the participant has completed 3 shuttles at level 9.
The shuttle test norms for men
The shuttle test norms for women