Beep test what it is and converting to VO2 Max
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The Beet test, what it is and converting to V02 Max.
This fitness test is designed to give a close approximation to measuring your VO2 Max and it universally accepted that using VO2 max is a great tool to measure your fitness level.
What is the Beep Test?
The Beep test is a sub maximal test where the participant performs shuttle runs (running from end to end of field) continuosly between 2 markers 20 meters apart. There are 23 levels with the first level requiring the participant to jog at 8.5km/h with each level increasing by 0.5km/h.
Using a CD player, the participant is instructed to commence and must reach the marker before the beep sounds. You are allowed 2 -3 attempts at reaching the other end after the beep sounds provided that you can regain the pace.
The results of the beep test can be converted to reach an approximate V02 value using the table
Using a CD player, the participant is instructed to commence and must reach the marker before the beep sounds. You are allowed 2 -3 attempts at reaching the other end after the beep sounds provided that you can regain the pace.
The results of the beep test can be converted to reach an approximate V02 value using the table
What is V02 Max?
VO2 max is the measurement of the maximum amount of oxygen consumed while performing a sustained exercise. It is the peak value of where oxygen consumption does not increase while the exercise intensity increases and measures the oxygen used in milliliters per kilogram of body weight over 60 seconds.
Think of it like driving your car, it’s the point where your engine rev’s will not increase any further no matter how hard you push on the accelerator peddle.
What biological factors affect your VO2 max
Unfortunately we are limited by our own biology however we can improve on our score. When performing endurance exercise other factors come into play such as lactate threshold to sustain maximum levels of high intensity based exercise.
Our biological factors are:
• the ability of our muscles to use oxygen efficiently in the breakdown oxygen for energy
• the ability of our lungs and cardiovascular system to transport oxygen to the muscles
How do you improve your VO2 max?
Research has shown that if you can train at between 65 and 85% of your maximum heart beat for at least 20 minutes for three to five times a week you will see an improvement.
Normative data for VO2max
Female (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 - 30.9 31.0 - 34.9 35.0 - 38.9 39.0 - 41.9 >41.9
20-29 <23.6 23.6 - 28.9 29.0 - 32.9 33.0 - 36.9 37.0 - 41.0 >41.0
30-39 <22.8 22.8 - 26.9 27.0 - 31.4 31.5 - 35.6 35.7 - 40.0 >40.0
40-49 <21.0 21.0 - 24.4 24.5 - 28.9 29.0 - 32.8 32.9 - 36.9 >36.9
50-59 <20.2 20.2 - 22.7 22.8 - 26.9 27.0 - 31.4 31.5 - 35.7 >35.7
60+ <17.5 17.5 - 20.1 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 >31.4
Male (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2
Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.
Level 1 speed is 8 km/hour *to be confirmed*
Subsequent levels increase by 0.5 km/hour
V02 Max Tables to convert results from Beep test
In the table below locate the Level and Shuttle you achieved in the test to find your VO2 max value.
Level Shuttle VO2 Max Level Shuttle VO2 Max
4 2 26.8 5 2 30.2
4 4 27.6 5 4 31.0
4 6 28.3 5 6 31.8
4 9 29.5 5 9 32.9
Level Shuttle VO2 Max Level Shuttle VO2 Max
6 2 33.6 7 2 37.1
6 4 34.3 7 4 37.8
6 6 35.0 7 6 38.5
6 8 35.7 7 8 39.2
6 10 36.4 7 10 39.9
Level Shuttle VO2 Max Level Shuttle VO2 Max
8 2 40.5 9 2 43.9
8 4 41.1 9 4 44.5
8 6 41.8 9 6 45.2
8 8 42.4 9 8 45.8
8 11 43.3 9 11 46.8
Level Shuttle VO2 Max Level Shuttle VO2 Max
10 2 47.4 11 2 50.8
10 4 48.0 11 4 51.4
10 6 48.7 11 6 51.9
10 8 49.3 11 8 52.5
10 11 50.2 11 10 53.1
11 12 53.7
Level Shuttle VO2 Max Level Shuttle VO2 Max
12 2 54.3 13 2 57.6
12 4 54.8 13 4 58.2
12 6 55.4 13 6 58.7
12 8 56.0 13 8 59.3
12 10 56.5 13 10 59.8
12 12 57.1 13 13 60.6
Level Shuttle VO2 Max Level Shuttle VO2 Max
14 2 61.1 15 2 64.6
14 4 61.7 15 4 65.1
14 6 62.2 15 6 65.6
14 8 62.7 15 8 66.2
14 10 63.2 15 10 66.7
14 13 64.0 15 13 67.5
Level Shuttle VO2 Max Level Shuttle VO2 Max
16 2 68.0 17 2 71.4
16 4 68.5 17 4 71.9
16 6 69.0 17 6 72.4
16 8 69.5 17 8 72.9
16 10 69.9 17 10 73.4
16 12 70.5 17 12 73.9
16 14 70.9 17 14 74.4
Level Shuttle VO2 Max Level Shuttle VO2 Max
18 2 74.8 19 2 78.3
18 4 75.3 19 4 78.8
18 6 75.8 19 6 79.2
18 8 76.2 19 8 79.7
18 10 76.7 19 10 80.2
18 12 77.2 19 12 80.6
18 15 77.9 19 15 81.3
Level Shuttle VO2 Max Level Shuttle VO2 Max
20 2 81.8 21 2 85.2
20 4 82.2 21 4 85.6
20 6 82.6 21 6 86.1
20 8 83.0 21 8 86.5
20 10 83.5 21 10 86.9
20 12 83.9 21 12 87.4
20 14 84.3 21 14 87.8
20 16 84.8 21 16 88.2
So if you are looking at a scientifically based test to determine your fitness level, you cannot beat the Beep Test to dettermine your VO2 max.
So if you are looking at a scientifically based test to determine your fitness level, you cannot beat the Beep Test to dettermine your VO2 max.
