Beep test (20 m multistage shuttle run)
The beep test is a 20 m shuttle run where the pace increases about every minute until you can no longer reach the line in time. Your score is the last level and shuttle you reached (for example 9.4), which converts to an estimated VO2 max with the Ramsbottom (1988) equation: 3.46 × (L + S ÷ (0.4325 × L + 7.0048)) + 12.2.
How to run it
What you need
- A flat, non-slip surface at least 20 m long (plus room to turn)
- A tape measure and two lines or cones exactly 20 m apart
- The audio cues (the VO2 Maximizer app plays and scores them)
Step by step
- Measure two lines exactly 20 m apart and warm up for 5–10 minutes.
- Start on the first beep and run to the opposite line, reaching it before the next beep.
- Turn and run back on each beep. The pace starts at 8.0 km/h, jumps to 9.0 km/h at level 2, then rises by 0.5 km/h with every new level (about one minute each).
- If you reach the line too late, you get a warning; the test ends when you miss the line twice in a row.
- Your result is the last level and shuttle you reached, written level.shuttle (9.4 = level 9, shuttle 4).
Let VO2 Maximizer play the cues and score it ↗
The formula
VO2 max = 3.46 × (L + S ÷ (0.4325 × L + 7.0048)) + 12.2, where L = last level reached and S = shuttles completed in that level.Ramsbottom, Brewer & Williams (1988). This is the equation the VO2 Maximizer app uses. Level speeds: level 1 = 8.0 km/h, level 2 = 9.0 km/h, then +0.5 km/h per level.
Beep test VO2 max calculator
Also on its own page: Beep test calculator.
Norms by age and sex
The level.shuttle (9.4 = level 9, shuttle 4; 6.10 = level 6, shuttle 10) that matches each percentile of the FRIEND reference values. Read across to your age band: at the 50th percentile you are exactly average for your age and sex.
| Percentile | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 | 70–79 |
|---|---|---|---|---|---|---|
| 90th | 13.3 | 12.3 | 10.9 | 8.9 | 6.10 | 4.9 |
| 70th | 11.3 | 9.6 | 8.1 | 6.4 | 4.7 | 3.4 |
| 50th | 9.7 | 7.7 | 6.6 | 4.9 | 3.5 | 2.4 |
| 30th | 7.9 | 5.9 | 5.1 | 3.7 | 2.4 | 1.5 |
| 10th | 4.7 | 3.6 | 3.1 | 2.1 | 1.1 | 1.0 |
| Percentile | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 | 70–79 |
|---|---|---|---|---|---|---|
| 90th | 10.2 | 8.4 | 7.4 | 5.7 | 4.4 | 3.1 |
| 70th | 8.4 | 6.1 | 5.1 | 4.1 | 2.8 | 2.1 |
| 50th | 6.8 | 4.6 | 3.8 | 3.2 | 2.1 | 1.4 |
| 30th | 5.2 | 3.5 | 2.8 | 2.3 | 1.3 | 1.0 |
| 10th | 2.8 | 2.1 | 1.4 | 1.3 | 1.0 | 1.0 |
Computed from the FRIEND treadmill percentiles (Kaminsky et al., 2022) with the formula above. A field-test estimate is not a lab measurement; see all values on the VO2 max norms page.
Records
The verified ceiling for the standard 20-meter beep test sits around Level 17 to Level 18, with a handful of disputed claims into the low 20s. Bek Phillips holds one of the cleanest published records at Level 17.5, set in 1995. The very high-end levels you see online are usually from non-standard protocols, fast-and-loose refereeing, or strong but unverifiable amateur attempts.
The full list, with sources, is in Beep Test World Records: Highest Levels Ever.
Articles about the Beep test
Beep Test Training: How to Add Levels in 12 Weeks
The 12-week beep test training plan I used to add 2 levels: shuttle-specific intervals, aerobic base, strength, and pacing. Numbers from my own block.
Read the guide ↗
Beep Test Alternatives: Cooper, Balke, Yoyo, 1.5mi Ranked
Cooper, Balke, Yoyo, 1.5-mile run, and lab tests all replace the beep test. Here is which of the 5 alternatives I trust most, and when I use each one.
Read the guide ↗
Beep Test World Records: Highest Levels Ever
The verified highest beep test levels ever recorded, from Level 17 to the disputed 20+. Who set them, when, and why some claims are widely doubted.
Read the guide ↗
iPhone vs Apple Watch for the Beep Test
iPhone vs Apple Watch for the beep test: same Léger 1988 audio, same regression, same accuracy. The choice is wrist haptic vs screen glance, with the studies.
Read the guide ↗
Is the Beep Test Outdated? The Case For and Against
The criticisms of the 20-meter shuttle test, what the research actually supports, and when the beep test still wins versus when it falls behind.
Read the guide ↗
iPhone Beep Test: Run It Right With Your Phone
How to run the validated 20-meter beep test on your iPhone. Audio setup, pacing strategy, and the level reading that maps to your VO2 max number.
Read the guide ↗Frequently asked questions
What is a good beep test score?
It depends on your age, sex and sport. Use the norms table on this page to place your level, and compare your own results over time on the same course.
How long is a level?
About one minute. The number of 20 m shuttles in a level rises as the speed increases.
Can I run the beep test on a shorter course?
The calculator here is for the standard 20 m course. VO2 Maximizer also offers a 15 m version for smaller spaces, with its own level timings, scored with the same equation.