The 20m shuttle run Test

The 20m Shuttle Run Test

Shuttle run Test

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.

Execution

  • 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

Age 18-25 26-35 36-45 46-55 >56-65 >65
Excellent >13/10 >12/9 >11/3 >9/5 >8/4 >7/2
Very Good 11/6-13/10 10/7-12/9 8/10-11/3 7/8-9/5 6/9-8/4 6/2-7/2
Good 10/2-11/5 8/10-10/6 7/8-8/9 6/7-7/7 5/7-6/8 4/9-6/1
Average 8/6-10/1 7/10-8/9 6/5-7/7 5/6-6/6 4/9-5/6 3/8-4/8
Below Average 7/2-8/5 6/6-7/9 5/4-6/4 4/7-5/5 3/7-4/8 2/6-3/7
Poor 5/2-7/1 5/2-6/5 3/8-5/3 3/6-4/6 2/7-3/6 2/2-2/5
Very Poor <5/2 <5/2 <3/8 <3/6 <2/7 <2/2

The shuttle test norms for women

Age 18-25 26-35 36-45 46-55 >56-65 >65
Excellent >12/7 >11/5 >9/5 >8/1 >7/2 >5/7
Very Good 10/2-12/7 9/5-11/5 7/5-9/5 6/3-8/1 5/7-7/2 4/4-5/7
Good 8/7-10/1 7/8-9/4 6/3-7/4 5/4-6/2 4/5-5/6 3/5-4/3
Average 7/3-8/6 6/6-7/7 5/4-6/2 4/5-5/3 3/6-4/4 2/7-3/4
Below Average 5/8-7/2 5/3-6/5 3/8-5/3 3/6-4/4 2/7-3/5 2/2-2/6
Poor 4/5-5/7 3/8-5/2 2/7-3/7 2/5-3/5 2/2-2/6 1/5-2/1
Very Poor <4/5 <3/8 <2/7 <2/5 <2/2 <1/5