{"id":30,"date":"2019-10-24T17:18:00","date_gmt":"2019-10-24T17:18:00","guid":{"rendered":"http:\/\/test.ziobrowski.net\/rn\/wordpress\/2019\/10\/24\/beating-the-beep-test\/"},"modified":"2019-10-24T17:18:00","modified_gmt":"2019-10-24T17:18:00","slug":"beating-the-beep-test","status":"publish","type":"post","link":"https:\/\/rescuenotes.ca\/?p=30","title":{"rendered":"Beating the Beep Test."},"content":{"rendered":"

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.<\/p>\n

Preparation is required to pass.<\/p>\n

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.<\/p>\n

the beep test at level 21 has you run 4,940m. So you should be able to do a 5k. So if you\u2019re aiming for level 10 on the standard beep test (a very good level) then try to work up to running at 13km\/h \u2013 in other words you should be doing 1 km in just over 4 and a half minutes.<\/p>\n

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<\/a><\/td>\n<\/tr>\n
Breaking down the beep test intervals<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 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.<\/p>\n

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).<\/p>\n

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!)<\/p>\n

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)<\/p>\n

Also practice the beep test.
the audio track is here:<\/p>\n