The beep test is frequently used to evaluate aerobic fitness, particularly as part of a hiring process for fire departments. Historically, it is the step of the process that eliminates the vast majority of candidates.
Preparation is required to pass.
The beep test has 21 levels. Record holders make level 18. they are also professional soccer players.
most orgs will want you to reach a level 7 or 7.5.
the beep test at level 21 has you run 4,940m. So you should be able to do a 5k. So if you’re aiming for level 10 on the standard beep test (a very good level) then try to work up to running at 13km/h – in other words you should be doing 1 km in just over 4 and a half minutes.
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| Breaking down the beep test intervals |
HRFE runs to a 7.5 which is considered average for a 26-35y/o male. the beep test get progressively more difficult so training should as well.
Some suggestions for training include Interval Training, where you jog/run for 60 seconds, sprint for 15 seconds, recover for 30 seconds. Complete for 15-30 minutes (depending on your fitness level).
Hills can also be used to make training more difficult. Complete 4-6 800m uphill sprints, jogging down as active recovery (the number of reps depends on your fitness level; start on the low end!)
if you want to use a treadmill, Set the treadmill to 1% incline. Spend 5 minutes warming up and raising your heart rate by walking at a steady pace. Set the treadmill to 8km/hr, and each minute, increase the speed by 0.5km/hr Keep increasing the pace every minute until you are unable to continue (or hit the maximum of 18.5km/h)
Also practice the beep test.
the audio track is here:
Candidates run back and forth between two lines spaced 20 meters apart whenever they hear a beep. The pace gets faster with each stage of the test which is standardized by a CD recording. The test will be terminated:
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If candidate stop themselves
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Are stopped by a proctor due to
a. 2 WARNINGS in a row
b. 3 CAUTIONS at any time during the test
Warning = Candidate will receive a warning if they do not reach the WARNING LINE by the beep. Caution = Candidate will receive a caution if they do not reach the END LINE by the beep.
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The candidate must follow the standard pace and wait for the beep during each stage of the test (i.e. candidates cannot start running early). Early starts could result in disqualification.
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During the test, the candidates will be identified by their assigned lane number.
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At every signal, they must reach the next 20m line (end line) marked by the pylons at each end.
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One foot must be on or over the end line, then, once the beep sounds, they reverse their direction and arrive at the other end line in time for the next beep.
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At the start when the pace is slower, candidates may reach the end line with time to spare. Candidates must wait for the beep prior to leaving the end line.
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Candidates are not permitted to be ahead of the end line while waiting for the beep. Their FRONT foot must be on the line. As the pace increases, they are required to pivot on the line rather than reach and tap the line with a leading foot.
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If a candidate does not reach the END LINE in time for the beep, they will receive a CAUTION. Proctors will call out loudly “Caution Lane _”
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If after 2 end line CAUTIONS at any time during the test, a candidate receives a 3rd CAUTION, their test will be terminated. Proctors will call out loudly “Lane _ that is your 3rd Caution, you’re out”
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Ahead of the end line is the WARNING line. At every signal the candidate must have reached the warning line.
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If a candidate does not reach the WARNING LINE by the beep, proctors will call out “Warning Lane _”. They must still reach the end line, pivot and reach the warning line at the other end by the next beep to clear their warnings.
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If twice in a row, the candidate does not cross the WARNING LINE by the beep, their test will be terminated. The two warnings must be consecutive. Proctors will call out “Warning Lane _, that’s your second, you’re out”
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The test is stopped after stage 10.