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BEEP TEST

Aerobic Fitness

The Beep Test is a standard and common Fitness Test used by most Fitness Trainers of professional athletes to measure "Aerobic Fitness". A whole team can do the beep test together which means it doesn't take long to test every player.  Aerobic Fitness determines how efficiently your body can convert stored Body Fat into energy. People with very high aerobic fitness levels are able to run longer and faster than people with low aerobic fitness levels. Often it is the midfielders in football who have the highest Aerobic Fitness levels.

VO2 Max

VO2 Max is calculated from the beep test result and is your maximum volume (in millilitres) of oxygen that your body is able to utilise per minute. In other words, it is a measure of your capacity to generate the energy required for endurance activities and is one of the most important factors determining your ability to run faster for longer. People who are fitter have higher VO2 Max values and can exercise more intensely than people who are not as well conditioned.

VO2 Max can be greatly improved with regular Aerobic exercise including jogging, running, and any other exercise which lifts your heart rate.  This includes sports like soccer. You can read more about how VO2 Max relates to soccer here.

How to conduct the Beep Test

1. Measure out a 20 metres section and mark each end with a marker cone

2. Players carry out a warm up program of jogging and stretching exercises

3. The test is conducted

• Players must place one foot on or beyond the 20m marker at the end of each shuttle.
• If players arrive at the end of a shuttle before the beep, they must wait for the beep and then resume running.
• Players keep running for as long as possible until they can no longer keep up with the speed set by the beep test at which point they should voluntarily withdraw.
• If players fail to reach the end of the shuttle before the beep they should be allowed 2 further shuttles to attempt to regain the required pace before being withdrawn.

4. Record the last level and number of shuttles completed by the player.