Play the beep test and score your level
The beep test (also called the bleep test, multi-stage fitness test or 20 m shuttle run) is a progressive running test. You run back and forth between two lines 20 metres apart, reaching each line before the next beep. The beeps get closer together every minute or so, until you cannot keep up. Your last level and shuttle give your score and an estimate of your aerobic fitness.
This page plays the beeps for all 21 levels using your device’s audio, shows your level and shuttle on screen, and turns the result into a VO2 max estimate. You can also type a score from a test you did elsewhere. It is a fitness test, not a medical test: stop if you feel unwell, and see a doctor first if you have a heart or lung condition.
How to use the Beep Test (Multi-Stage Fitness Test)
- Mark two lines 20 metres apart on a flat, non-slip surface and wear suitable shoes. Warm up properly.
- Choose a start level (normally level 1) and press Start test. Three countdown beeps and a higher “go” beep come first.
- Run to the far line and put a foot on or past it before the beep sounds, then turn. A triple beep means a new level and a faster pace.
- Press Stop and use my score when you can no longer keep up (normally after missing two beeps in a row). Your level and shuttle fill in below.
- Read your VO2 max estimate and compare it with your next test. Use the same surface and shoes each time.
Beep Test (Multi-Stage Fitness Test) features
Audio for 21 levels
Web Audio beeps with a countdown, single beeps for shuttles and a triple beep at each level change.
Live level display
Level, shuttle, shuttles done, distance in metres and a bar for the current shuttle.
Two VO2 max estimates
The widely used Ramsbottom table formula, plus the 1982 Léger equation for comparison.
Level table
Speed, shuttle count and time per shuttle for every level.
Manual scores
Type any level and shuttle to convert a result recorded elsewhere.
How the levels work
Level 1 starts at 8.5 km/h and each level adds 0.5 km/h, so level 21 is 18.5 km/h. Each shuttle takes 72 ÷ speed seconds (level 1 is 8.47 s per 20 m, level 10 is 5.54 s). Levels hold between 7 and 16 shuttles, so each lasts about a minute; the whole test is 247 shuttles, 4,940 m and about 22 minutes. A score is written level.shuttle: 9.5 means five shuttles completed in level 9.
The test was designed by Luc Léger and colleagues in Montreal in the early 1980s and popularised in the UK by Ramsbottom, Brewer and Williams in 1988 as a recorded audio test for sports teams, schools and the military. Tests such as the Yo-Yo test use a different design with recovery breaks.
Turning a score into VO2 max
The UK table formula is VO2 max = 3.46 × (level + shuttles ÷ (level × 0.4325 + 7.0048)) + 12.2. At level 9, shuttle 5 it gives 44.9 mL/kg/min. The original Léger equation, 5.857 × speed in km/h − 19.458, gives 53.8 for the same score, because it was derived from a slightly different protocol with slower, longer stages. Treat the pair as a range, and use the VO2 max calculator for other tests.
| Score | Shuttles | Distance | Ramsbottom estimate |
|---|---|---|---|
| 5.1 | 33 | 660 m | 29.9 |
| 7.1 | 52 | 1,040 m | 36.8 |
| 9.1 | 73 | 1,460 m | 43.7 |
| 11.1 | 95 | 1,900 m | 50.6 |
| 13.1 | 119 | 2,380 m | 57.5 |
Tips and safety
- Run in a straight line and turn quickly; wide turns cost time you do not have.
- The test is usually ended when you miss the line by two strides on two beeps in a row; use that rule for consistency.
- Do not use the test if you are ill, injured or have not exercised for a long time.
- Track heart rate zones with the heart rate zone calculator and plan interval training with the Tabata timer.
Beep Test (Multi-Stage Fitness Test) FAQ
What is a good beep test score?
It depends on age, sex and sport, and published norm tables differ, so this page does not grade you. Check the standard your sport, school or employer uses, and compare yourself with your own earlier results.
How many levels are in the beep test?
The standard 20 m test has 21 levels with 247 shuttles in total. Level 1 is 8.5 km/h and level 21 is 18.5 km/h.
How long is each beep?
The time between beeps is 20 metres divided by the level speed: 8.47 seconds at level 1 and about 3.9 seconds at level 21.
How do you calculate VO2 max from the beep test?
Use your final level and shuttle in a formula such as the Ramsbottom one, 3.46 × (level + shuttles ÷ (level × 0.4325 + 7.0048)) + 12.2. This page calculates it for you.
Why is there a triple beep?
The triple beep marks the start of a new level, with a faster pace than the one before.
Is there a beep test audio download?
This page plays the beeps in your browser without downloads. Sound only starts after you press Start, because browsers block automatic audio.