The Bleep Test is an assessment of your aerobic capacity or VO2max (the ability to take in, transport and utilise oxygen). It is popular and used in many sports disciplines as well as non sports ones e.g. the police force and the army.

The test has 21 levels and requires you to run continuously between two markers set 20 metres apart. Each level gets progressively faster and therefore has an increasing amount of shuttles (a shuttle being 20 metres) and each level lasts approximately 60 seconds.

The pace at which you run is controlled therefore you must aim to complete each shuttle at the prescribed pace. If you fail to maintain the pace on three consequetive shuttles you will be pulled out of the test and your score measured at this point.

The total distance covered to complete the test is 4900m and and the speed required to complete levels 20 and 21 (the fastest ones) is 19.2km/h.

To get an absolute measure of your VO2max you should complete the test wearing shorts, T shirt and trainers. To get a measure of your sports specific VO2max you need to complete the test wearing your specific sports wear and carrying relevant equipment (eg. bat or racquet) and the test should be conducted on your usual playing surface.

Sports Injuries by Body Part

Head

Neck

Shoulder

Upper Arm

Elbow

Wrist & Hand

Back

Abdominals

Hip & Groin

Thigh

Knee

Lower Leg

Ankle

Foot

Miscelaneous