bleep test
jimhop51
Posts: 22
in General Chat
I have just taken part in 20m shuttle run fitness test also known as a bleep test. I was wondering if anybody else has used this method to test there fitness and if so what level did you get to? I got to level 12 but felt i could have pushed on a little further.
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I have to do the bleep test every year and I loath it. I only get to level 11.6 then have to stop as my knees ache from the constant turns. As a cardio fitness test I think its flawed as you are required to change direction every 20m and if your body is crocked like mine then you can't get up to your max speed, as an agility test though its good for the same reason.
They are also available for pressups & situps always found these harder than the running one.
Have since found HRM much easier.
There are other tests you can do on a track or on a bicycle.
The Balke test can be found below which will give you a more accurate test of your vo2max which I think is more relevant to Triathlon.
http://www.worldar.com/endurance/vvo2max.htm
The only thing with a lot of these tests is that they are not as well known so you will find it hard to compare your results with other people.
All the best!!1
According to the site, a 25 yr old's average score is 9, but you need to get 14 in order to score "excellent". Drops a bit once you become an old timer like me[:(] - a 26-35 yr old only needs 13 to get an "excellent"!
http://www.topendsports.com/testing/beepcalc.htm
Not a lot of triathletes have completed the bleep or beep test, as it is used mainly for team sport athletes. Endurance sport athletes would be better off getting a VO2max test done to measure and monitor their aerobic fitness. The same website has information about VO2max testing:
http://www.topendsports.com/testing/tests/VO2max.htm
I have heard it is supposed to be done on a running track with the 20m points marked out and you have to increase your speed to meet these targets and best of all you dont have to injure yourself turning all the time especially when level 18 is reached as i feel it is nigh on impossible to turn and sprint that distance in 3 seconds[:'(]
There are a few different tests on the CD too like a pyramid session.
Happy Training
As a measure of improvement then it's fine, it's just not very sports specific to triathlon - but i suppose it's the same as any retest ... you just want to look for improvements.
Some great replies for further information on other tests though... this site is great by the way, some great help and advice given!!!
My PB on the bleep by the way was 12, I'm quite a big lad and have the turning circle of a battle ship cruiser!!
Found something that might help with your results. If you can calculate the VO2max with the bleep test, you might be able to see where your kids at in the following link: http://www.aerobictest.com/FitnessNorms.htm .
Keep helping your kid, hopehe keeps loving what he does, cause thats the most important thing for him.
Greets,
Benny
I suppose this is another thing to come out of the 'health and safety' era that we are now going through, which could also be a reason for kids not having anything to do other than play computers and cause trouble. And get overweight!!
Things have changed and i'm only 27!!
Rant over[:D]!!
Andy
Hate the bloody thing, for me its an annual thing which if your not careful can bugger up your knee's or ankle's
I have to do a revised version of the 20m bleep test, increase upto level 5 then sustained for 7min's carrying 20 odd lbs and in a set of hot sweaty coverall's, then a few other bits n piece's after... gauge of fitness maybe, but I wont be putting it into my training programme !
[:'(][:'(][:'(]
It was designed to be run in either a Square or on a track with markers at every 20m. All you have to do is progressively speed up to hit the marker at the bleep, one BIG drawback is that you have to be very disciplined at this because it is easy to try and go beyond the markers before the bleep, and eventually youll be out of sync with everything that it makes the test rendered useless.
Its an ok guide to fitness, not the best by any means, but longs that if choose this method then stick to it with the same parameters set each time you carry the test out. As you increase fitness you score should increase.