Preview
Hüseyin Akbulut, MSc (2026). 20m Multi-Stage Fitness Test (Beep Test) — Protocol, Norms and Application. Sporeus. Retrieved, July 9, 2026. https://sporeus.com/en/egzersiz-testleri-en/20m-multi-stage-fitness-test-beep-test/
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Measures: Maksimal aerobik kapasite (VO₂ maks tahmini), aerobik dayanıklılık
Table of Contents
Difficulty: Hard | Category: Aerobic
Protocol
The 20m Multi-Stage Fitness Test (Beep Test or MSFT), developed by Léger et al. in 1988, is one of the most widely used field tests for estimating VO₂max. Participants perform a 20-meter shuttle run at progressively increasing speeds guided by audio signals. Preparation: The test area should be a flat, firm surface with two lines marked 20 meters apart. The audio system must be audible throughout the test area. Participants should rest for 24 hours before the test and perform a 5–10 minute warm-up on test day. Sports shoes and comfortable clothing are required. Test Procedure: Participants stand at the start line and begin running toward the opposite line when the first beep sounds. They must reach each line before the corresponding beep and then turn around. The test starts at 8.5 km/h and increases by 0.5 km/h with each level. Each level consists of multiple shuttles. If a participant reaches the line before the beep, they wait; if they fail to reach it, they receive one warning. Failure to reach the line on two consecutive beeps ends the test. Data Recording: The last completed level and shuttle number are recorded. These two values are entered into normative tables or the formula for VO₂max estimation. Calculation: VO₂max (ml/kg/min) = 31.025 + (3.238 × speed) − (3.248 × age) + (0.1536 × speed × age), or standard tables by Léger et al. may be used. A simpler approach: VO₂max ≈ (final level speed × 6.65) − 35.8. Post-Test: Participants should transition to slow walking immediately after the test and perform a 5–10 minute cool-down. Heart rate, perceived exertion, and any symptoms should be noted. Results are compared to normative tables by sex and age.Formula
VO₂max (ml/kg/min) = 31.025 + (3.238 × speed_kmh) - (3.248 × age) + (0.1536 × speed_kmh × age)
Equipment Required
20m düz zemin, ses kaydı (bip testi CD/MP3), koni veya işaret bandı, kronometre
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | Seviye >13 | Seviye >11 |
| Good | Seviye 11-13 | Seviye 9-11 |
| Average | Seviye 9-11 | Seviye 7-9 |
| Below Average | Seviye 7-9 | Seviye 5-7 |
| Poor | Seviye <7 | Seviye <5 |
Practical Applications
The Beep Test is a standard fitness benchmark in intermittent sports such as football, basketball, rugby, and ice hockey. Its ability to be administered simultaneously to large groups makes it economical and practical. It is suitable for pre-season, mid-season, and end-of-season comparisons.Limitations
High dependence on motivation affects results. Floor friction and surface quality influence performance. Tall or heavier individuals may be disadvantaged by turning demands. Medical clearance is required for individuals with cardiovascular risk.Related Tests: Cooper 12-Minute Run, Yo-Yo IR1, 30-15 IFT
Sources: Léger LA et al., 1988, Eur J Appl Physiol; Ramsbottom R et al., 1988, Br J Sports Med
References
- Léger LA, Mercier D, Gadoury C, Lambert J. (1988). The multistage 20 metre shuttle run test for aerobic fitness. Journal of Sports Sciences, 6(2): 93-101. doi:10.1080/02640418808729800
- Ramsbottom R, Brewer J, Williams C. (1988). A progressive shuttle run test to estimate maximal oxygen uptake. British Journal of Sports Medicine, 22(4): 141-144. doi:10.1136/bjsm.22.4.141
- Mayorga-Vega D, Aguilar-Soto P, Viciana J. (2015). Criterion-related validity of the 20-m shuttle run test for estimating cardiorespiratory fitness: a meta-analysis. Journal of Sports Science and Medicine, 14(3): 536-547. https://pubmed.ncbi.nlm.nih.gov/26336340/
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Key Facts
Protocol The 20m Multi-Stage Fitness Test (Beep Test or MSFT), developed by Léger et al. in 1988, is one of the most widely used field tests for estimating VO₂max. Participants perform a 20-meter shuttle run at progressively increasing speeds guided by audio signals. Preparation: The test area should be a flat, firm surface with two lines marked 20 meters apart. The audio system must be audible throughout the test area. Participants should rest for 24 hours before the test and perform a 5–10 minute warm-up on test day. Sports shoes and comfortable clothing are required. Test Procedure: Participants stand at the start line and begin running toward the opposite line when the first beep sounds. They must reach each line before the corresponding beep and then turn around. The test starts at 8.5 km/h and increases by 0.5 km/h with each level. Each level consists of multiple shuttles. If a participant reaches the line before the beep, they wait; if they fail to reach it, they receive one warning. Failure to reach the line on two consecutive beeps ends the test. Data Recording: The last completed level and shuttle number are recorded. These two values are entered into normative tables or the formula for VO₂max estimation. Calculation: VO₂max (ml/kg/min) = 31.025 + (3.238 × speed) − (3.248 × age) + (0.1536 × speed × age), or standard tables by Léger et al. may be used. A simpler approach: VO₂max ≈ (final level speed × 6.65) − 35.8. Post-Test: Participants should transition to slow walking immediately after the test and perform a 5–10 minute cool-down. Heart rate, perceived exertion, and any symptoms should be noted. Results are compared to normative tables by sex and age. Formula
VO₂max (ml/kg/min) = 31.025 + (3.238 × speed_kmh) - (3.248 × age) + (0.1536 × speed_kmh × age)
Equipment Required
20m düz zemin, ses kaydı (bip testi CD/MP3), koni veya işaret bandı, kronometre
