§ 01
Cardiovascular
Clinical fitness assessment

Beep Test (Multi-Stage Fitness Test)

Estimate VO2max using a progressive shuttle run to exhaustion.

Equipment

Beep test audio recording, 2 cones placed 20 metres apart, flat surface.

The protocol
  1. 01Set up two cones exactly 20 metres apart on a flat surface.
  2. 02Play the beep test audio.
  3. 03Client runs between the cones, reaching each cone before the beep sounds.
  4. 04The beeps get progressively faster with each level.
  5. 05The test continues until the client fails to reach the cone before the beep on two consecutive shuttles.
  6. 06Record the last completed level and shuttle number.
What to watch for
  • Not reaching the line before the beep (feet must cross the line).
  • Starting before the beep on the return.
  • Audio quality issues — ensure the recording is clear and at the right speed.
  • Giving up before true physiological exhaustion.
Normative scoring

Level 7 (~35 ml/kg/min): Below average general population. Level 9 (~42 ml/kg/min): Average. Level 11 (~49 ml/kg/min): Good. Level 13+ (~56+ ml/kg/min): Excellent/athletic.

Run it with GainPT

Run this test with branded client reports.

GainPT scores Beep Test (Multi-Stage Fitness Test) against published normative data and turns it into a clean, GainPT-branded PDF your client keeps. All 47 clinical tests, unlimited retests — free to start, no card required.