Multi-stage Fitness Test

• What does this test measure?

  Cardiovascular Endurance (aerobic power)
• Set up and equipment

  • Identify a flat running surface
  • Mark the start line with cones
  • Using a tape measure, measure 20 m from the start line
  • Mark the finish line at 20m using cones
  • Prepare an audio recording of the multi-stage fitness test
  • The recording should consist of a series of bleeps that increase in frequency over time
• Procedure

  1. Line up at one end of the 20m course
  2. Start running when you hear the initial bleep from the audio recording
  3. Run continuously to the opposite end of the course before the next bleep sounds
  4. Pivot and turn quickly to run back to the starting point before the subsequent bleep
  5. Continue running back and forth between the cones in response to the bleeps
  6. Aim to reach the opposite cone before each bleep sounds
  7. If you fail to reach the cone before the bleep, you have one or two more opportunities to catch up
• Measurements and Scoring

  • A score is recorded as a level and a bleep e.g. level 6, beep 3
  • The score can be used to predict the aerobic capacity, or VO2 max
• Drawing Conclusions

  • Higher levels achieved in the bleep test indicate better cardiovascular fitness
  • Participants dropping out at a lower level may require some aerobic conditioning to improve their endurance during sport
• What sports is it used for?

  1. Football
  2. Rugby
  3. Hockey