Multi-stage fitness test

The multi-stage fitness test (MSFT), also known as the beep test,^[1] bleep test,^[1] PACER (Progressive Aerobic Cardiovascular Endurance Run), PACER test, FitnessGram PACER test, or the 20 m Shuttle Run Test (20 m SRT), is a running test used to estimate an athlete's aerobic capacity (VO₂ max). The test requires participants to run 20 meters back and forth across a marked track keeping time with beeps. Every minute or so, the next level commences: the time between beeps gets shorter; participants must run faster. If a participant fails to reach the relevant marker in time, they are cautioned. A second caution ends the test for that runner. The number of shuttles completed successfully is recorded as the score of that runner. The score is recorded in Level.Shuttles format (e.g. 9.5).

The test is used by sporting organizations around the world along with schools, the military, and others interested in gauging cardiovascular endurance, an important component of overall physical fitness.^[2] The multi-stage fitness test is also part of most health-related fitness test batteries for children and adolescents, such as Eurofit,^[3] Alpha-fit,^[4] FitnessGram^[5][6] and ASSOFTB.^[7]

The multi-stage fitness test was first described by Luc Léger^[8] with the original 1-minute protocol, which starts at a speed of 8.5 km/h, and increases by 0.5 km/h each minute. Other variations of the test have also been developed, where the protocol starts at a speed of 8.0 km/h and with either 1 or 2-minute stages, but the original protocol is nevertheless recommended.^[9] The test appears to encourage maximal effort by children. Additionally, the test's prediction of aerobic capacity is valid for most individuals, including those who are overweight or obese.^[10]

Procedure[]

Prior to the test commencing, runners line up at the 0m marker, facing the 20m marker. Following a countdown, a double beep or voice cue signals the start.

1. Runners commence running towards the 20m marker
2. At or before the following beep, runners must reach the 20m marker. Touching with a single foot is acceptable
3. At or after, but not before, the same beep, runners commence running back to the 0m marker
4. At or before the next beep, runners must reach the 0m marker
5. At or after, but not before, the same beep, runners start the next circuit (i.e. back to Step 1)

Every minute or so, the level changes. This is signaled, usually, by a double beep or, possibly, a voice cue. The required speed at the new speed level will be 0.5 km/h faster.

Notes: The distance between the "start" and "turn around" markers is usually 20m; however, the test can also be carried out using a 15m track. Shuttle completion times are modified in proportion.

Leger specified a 1-minute protocol: that is, each level was meant to last approximately 1 minute. However, because speed changes mid-shuttle confuse matters, the algorithm for a change in level is as follows: "the next level commences on completion of the current shuttle when the absolute difference between the time spent at the level and 60 seconds is the least".

Scoring[]

A runner who fails to reach the relevant marker in time is cautioned; if they want to continue, they must touch the marker before turning back. Two consecutive failures terminates their attempt. Their most recent successfully completed shuttle is marked as their score.

Scoring is usually done using "Level.Shuttle" terminology; for example, 10.2, which means "completed 2 shuttles at level 10".

Test Details[]

The tables below describe the specifics of each of the 20m and 15m test.

20 Meter Test[]

Level	Laps	Cumulative Laps	Speed (kph)	Speed (mph)	Lap Time (s)	Level Time (s)	Level Distance (m)	Cumulative distance (m)	Cumulative Time (mm:ss)
1	7	7	8.5	5.3	8.47	59.3	140	140 m (150 yd)	00:59
2	8	15	9.0	5.6	8.00	64.0	160	300 yd (270 m)	02:03
3	8	23	9.5	5.9	7.58	60.6	160	460 m (500 yd)	03:04
4	8	31	10.0	6.2	7.20	57.6	160	620 m (680 yd)	04:02
5	9	40	10.5	6.5	6.86	61.7	180	800 m (870 yd)	05:03
6	9	49	11.0	6.8	6.55	58.9	180	980 m (1,070 yd)	06:02
7	10	59	11.5	7.1	6.26	62.6	200	1,180 m (1,290 yd)	07:05
8	10	69	12.0	7.5	6.00	60.0	200	1,380 m (1,510 yd)	08:05
9	10	79	12.5	7.8	5.76	57.6	200	1,580 m (0.98 mi)	09:02
10	11	90	13.0	8.1	5.54	60.9	220	1,800 m (1.1 mi)	10:03
11	11	101	13.5	8.4	5.33	58.7	220	2,020 m (1.26 mi)	11:02
12	12	113	14.0	8.7	5.14	61.7	240	2,260 m (1.40 mi)	12:04
13	12	125	14.5	9.0	4.97	59.6	240	2,500 m (1.6 mi)	13:03
14	13	138	15.0	9.3	4.80	62.4	260	2,760 m (1.71 mi)	14:06
15	13	151	15.5	9.6	4.65	60.4	260	3,020 m (1.88 mi)	15:06
16	13	164	16.0	9.9	4.50	58.5	260	3,280 m (2.04 mi)	16:05
17	14	178	16.5	10.3	4.36	61.1	280	3,560 m (2.21 mi)	17:06
18	14	192	17.0	10.6	4.24	59.3	280	3,840 m (2.39 mi)	18:05
19	15	207	17.5	10.9	4.11	61.7	300	4,140 m (2.57 mi)	19:07
20	15	222	18.0	11.2	4.00	60.0	300	4,440 m (2.76 mi)	20:07
21	15	237	18.5	11.5	3.89	58.4	300	4,740 m (2.95 mi)	21:05

15 Meter Test[]

Level	Laps	Cumulative Laps	Speed (kph)	Speed (mph)	Lap Time (s)	Level Time (s)	Level Distance (m)	Cumulative distance (m)	Cumulative Time (mm:ss)
1	9	9	8.5	5.3	6.35	57.2	135	135	00:57
2	10	19	9.0	5.6	6.00	60.0	150	285	01:57
3	11	30	9.5	5.9	5.68	62.5	165	450	03:00
4	11	41	10.0	6.2	5.40	59.4	165	615	03:59
5	12	53	10.5	6.5	5.14	61.7	180	795	05:01
6	12	65	11.0	6.8	4.91	58.9	180	975	06:00
7	13	78	11.5	7.1	4.70	61.0	195	1170	07:01
8	13	91	12.0	7.5	4.50	58.5	195	1365	07:59
9	14	105	12.5	7.8	4.32	60.5	210	1575	09:00
10	14	119	13.0	8.1	4.15	58.2	210	1785	09:58
11	15	134	13.5	8.4	4.00	60.0	225	2010	10:58
12	16	150	14.0	8.7	3.86	61.7	240	2250	12:00
13	16	166	14.5	9.0	3.72	59.6	240	2490	12:59
14	17	183	15.0	9.3	3.60	61.2	255	2745	14:00
15	17	200	15.5	9.6	3.48	59.2	255	3000	15:00
16	18	218	16.0	9.9	3.38	60.8	270	3270	16:00
17	18	236	16.5	10.3	3.27	58.9	270	3540	16:59
18	19	255	17.0	10.6	3.18	60.4	285	3825	18:00
19	19	274	17.5	10.9	3.09	58.6	285	4110	18:58
20	20	294	18.0	11.2	3.00	60.0	300	4410	19:58
21	21	315	18.5	11.5	2.92	61.3	315	4725	21:00

Estimating VO2 max[]

VO₂ max, or milliliters of oxygen per kilogram of body mass per minute (e.g., mL/(kg·min)), is considered an excellent proxy for aerobic fitness.^[11] Attempts have been made to correlate MSFT scores with VO₂ max. Do note that such estimations are fraught with difficulty as test scores, while substantially dependent on VO₂ max, also depend on running efficiency, test familiarity, anaerobic capacity, personal drive, ambient temperature, running equipment (floor, shoes) and other factors.

A paper by Flouris, et al (2005) determined the following:

${\displaystyle VO_{2}\max =({\text{maximal attained speed}}_{{\text{in}}\ {\text{km/h}}}\times 6.55-35.8)}$^[12]

An earlier paper by Ramsbottom, et al (1988) suggested the following:

${\displaystyle VO_{2}\max =12.1+({\text{Level}}\times 3.48)}$^[13]

Variations and their Impact[]

Luc Léger, the originator of the multi-stage fitness test, never did patent it. Consequently, organizations around the world have been able to incorporate subtle variations into the test. The most common variations are:

First Level at 8.0 km/h[]

The Léger test requires the first level to be run at 8.5 km/h. Some organizations require it to be run at 8.0 km/h. Note that the second level is always run at 9.0 km/h. Also, speeds at subsequent levels always increment by 0.5 km/h. The impact of this variation is insignificant as almost all runners' scores easily exceed level 1.

Time Spent at Each Level[]

All versions of the test evaluate for a change of level only on completion of shuttles. The Léger test's algorithm requires that each level lasts approximately 60 seconds. This means the next level commences when the absolute difference between the time spent at the level and 60 seconds is least. Put simply, some levels may run for a trifle less than 60 seconds, others a little more than 60 seconds and the odd one exactly 60 seconds. On the other hand, a few non-Léger versions of the test trigger a level change only when the time spent at a level first exceeds 60 seconds. This variation results in one extra shuttle being run at some levels.

In practice, since the speed change at a new level (rather than an extra lap) is most likely to trigger "failure", this variation also has an insignificant change on one's achievable score.

Scoring Starts from Zero[]

Scoring of the Léger test starts from 1. That is, at the end of the very first shuttle, the participant has scored 1.1. A variation has scoring starting from 0; at the end of the first shuttle, the runner has achieved 0.1. The impact of this variation is purely administrative: just add or subtract 1 to convert scores.

Standards[]

The table below indicates some of the standards applied by various organizations.

Organization	Type of organization	Country	Minimum level attained	Comments
Airservices Australia[14]	Aviation rescue and fire fighting	Australia	9.6
Australian Army	Military	Australia	7.5	Preliminary Fitness Test Standard required prior to enlistment.[3]
Australian Federal Police	Police	Australia	6.5	Source: [4]
Australian Special Forces	Military	Australia	10.1	Preliminary Fitness Test Standard required prior to direct recruitment scheme.[5]
Metropolitan Fire Brigade (Melbourne)	Fire/emergency response	Australia	9.6	Source: [6]
Metropolitan Fire Service South Australia	Fire/emergency response	Australia	9.6	Stage 3: Physical Aptitude Test 1 (PAT 1) - Shuttle Run[15]
New South Wales Police Force	Police	Australia	7.1	7.1 initial entry, various specialist units have higher requirements. Source: [7]
Queensland Fire and Rescue Service	Fire/emergency response	Australia	9.6	Source: [8]
Queensland Police Service	Police	Australia	6.3 to 9.4 (male), 5.1 to 7.5 (female)	Source: [9]
Royal Australian Air Force	Military	Australia	6.5	Source: [10]
Royal Australian Navy	Military	Australia	6.1	Source: [11]
South Australia Police	Police	Australia	9.04 (male), 6.10 (female)	Age 18-29. Varies by age [12]
Western Australia Fire & Rescue Service	Fire	Australia	9.6 +	Source: [13]
Western Australia Police	Police	Australia	8.1 to 10.1+ (male), 6.1 to 7.1 (female)	Source: [14]
Western Australian Rugby Union Referees[citation needed]	Sport	Australia	10.5 (Premier Grade), 9.5 (Reserve Grade)
Victoria Police[16]	Police	Australia	5.1	All ages (updated 23/7/2012 to new standards)
China (Ministry of Education and Culture)	School	China	Grade depends on number of laps and age, minimum for a pass is a 5.9	Final grade from the test determines whether or not the student requires extra and more intense physical education lessons.
Calgary Police Service	Police	Canada	7.0	Source: [15]
Canadian Forces	Military	Canada	6.0 (male), 4.0 (female) (under 35)	Replaced in 2013 by FORCE Evaluation[17]
Canadian Special Operations Regiment	Military	Canada	9-10 for passing score, 11-12 for average score, 13+ for highest score	Source: [16] Found on page 22
Edmonton Police Service	Police	Canada	7.0	Source: [17]
Ontario Provincial Police	Police	Canada	7.0	Source: [18]
Royal Canadian Air Cadets[citation needed]| Paramilitary Youth Program	Paramilitary Youth Program	Canada	Depends on age	Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned.
Royal Canadian Army Cadets[citation needed]| Paramilitary Youth Program	Paramilitary Youth Program	Canada	Depends on age	Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned.
Royal Canadian Sea Cadets[citation needed]	Paramilitary Youth Program	Canada	Depends on age	Part of the new 'Fitness and Incentive' program. Used to track improvements in fitness level. Fitness badges may be earned.
Royal Military College of Canada	Military	Canada	9.5 (male), 7.5 (female)	Source: [19]
Finland (Ministry of Education and Culture)	School	Finland	Use in grading is prohibited.[18]	Part of a physical fitness test, mandatory for all schools.[19][20] Replaces the earlier Cooper test.[18]
1st Marine Infantry Parachute Regiment	Military	France	10	Source: [20]
French Foreign Legion	Military	France	7	Source: [21]
Police officer	Police	France	6.5	Source: [22]
Royal New Zealand Air Force	Military	New Zealand	7.10 (male); 5.9 (female)	Source: [23]
Royal New Zealand Army	Military	New Zealand	9.2 (male); 7.3 (female)	Source: [24]
Royal New Zealand Navy	Military	New Zealand	7.10 (male); 5.9 (female)	Source: [25]
Slovenian Ice hockey referee Association	Ice hockey referee training program	Slovenia	9.0 for passing	Part of the new Fitness program. Used to track referee fitness improvements off the ice off the season.
Blue Bulls Rugby Referee Association	Rugby referee training program	South Africa	9.9 for entry-level qualification	minimum level increases as a candidate move up in the ranks to ensure that a proper level of fitness is maintained
Guàrdia Urbana de Barcelona	Police	Spain	7.1	7.1 initial entry, but that is the bare minimum to have your mark considered. Realistically, an aspirant officer should get more than 9.
Swedish Army, Norrbotten Regiment I19	Mechanized Brigade Reconnaissance	Sweden	9.5 for entry-level qualification	Each applicant will perform the test after completing basic training
British Army[21]	Military	UK	7.1 to pass for most soldier roles	7.9: Royal Artillery or Royal Engineers, 8.7: Royal Armoured Corps or Infantry, 11.6: Parachute Regiment
England and Wales	Police	UK	5.4 (general roles) to 10.5	15 meter track length with different timings to the 20 meter SRT. Source: [26]
Police Scotland[22]	Police	UK	5.4	15 Metre shuttle only. 9.4 ARV Operator. 10.5 CTSFO.
Royal Air Force[23]	Military	UK	9.10 (male), 7.2 (female)
Royal Air Force Regiment[23]	Military	UK	11.7 (male)
Royal Marines[24][25]	Military	UK	10.5	satisfactory: 12, aim: 13+
Rugby Football referee (England (RFU))	Sport	UK	10.4 for development squads, 12+ for elite referees	Source: [27]
New York City Department of Education	School	USA	Grade depends on number of laps, age, and other body characteristics.	15 meter lap length. Uses a customized version of the FitnessGram PACER test.[26]
Police officer	Police	Belgium	7 (male), 5.15 (female) (under 40)	Due to the current health situation (Covid-19), the functional course, will be temporarily replaced by the beep test as of 13 July 2020.[27]

World record[]

Participation[]

The Guinness World Record for the largest group beep test is held by Army Foundation College, in Harrogate, North Yorkshire where 941 men and women and children took part.^[28]

In popular culture[]

The introductory explanation of one multi-stage fitness test, the FitnessGram PACER test, has been widely spread as a copypasta, meme and in other comedic ways due to the test's modern use in schools, primarily in physical education classes.^[29]

"The FitnessGram™ PACER Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. The 20-meter pacer test will begin in 30 seconds. Line up at the start. The running speed starts slowly but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible. The second time you fail to complete a lap before the sound, your test is over. The test will begin on the word start. On your mark, get ready, start."

Episode 12 of the Australian children's comedy show Little Lunch is called 'The Beep Test'. The plot revolves around the school students' reactions to participating in the multi-stage fitness test.^[30]

See also[]

• Harvard step test, a cardiovascular test
• Physical fitness test
• Yo-Yo intermittent test

References[]

External links[]

• Complete Guide to the Beep Test - TopEndSports.com
• Background information on the Beep Test - Rugbycoach.com