The Beep Test: All What You Need To Know About Endurance
Do you have to do the beep test? In this guide we explain what this endurance test consists of, known for its beep protocol, where the “Course Navette test” comes from , tricks and much more to carry it out.
It is more than likely that all, or almost all of you will be familiar with the famous course navette, better known as the “beeps test”. In fact, and in a similar way to what happens with the Cooper Test , many of you will also remember this test with some fear, which is carried out both in children and adolescents, and even in athletes.
Again, I personally do not remember either test with special fondness. Physical Education was not my thing, although I have improved a lot over the years. To remind ourselves a bit, the beep test is relatively easy to understand, although not that easy to perform.
You need a 20 meter long straight track, and some kind of beep audio. In videos like this on YouTube you have the whole sequence of alerts and beeps, although initially the beep was done the old-fashioned way without technology involved. As with the Cooper Test, the beep test seeks to measure the aerobic capacity or cardiovascular endurance of the individual who performs it, with very few materials and in a short period of time. Easy, but difficult, depending on the case.
So, today we will go over in a general way what the Course Navette is and how it works, where is the origin of the test, what results would be normal according to age and gender and how to calculate VO2 Max from the Course Navette.
As we mentioned at the beginning, to perform a beep Test you only need comfortable clothing, motivation (a lot), and an area or track 20 meters long , in addition to some type of device that makes the whistles (from a whistle to an app, even the aforementioned prepared YouTube videos). With this video you will have the beeps for your test
Unlike the Cooper Test, it does not require too long a route, although the test is no less strenuous for that. But it will be necessary to be clear about the distance to travel, either because it is measured (on an athletics field for example), or by measuring it ourselves and marking the 20 meters in length . The objective is to travel that distance many times, and to count how much we hold, both in number of times and in speed.
The origin of the Beep Test Test dates back to 1988, by Dr. Luc Léger , from the University of Montreal (Canada). Later, it was modified and refined by two other researchers from Loughborough University (England). It is also sometimes called the Leger test or the Pi test.
The objective was, by means of an endurance test, to elucidate what would be the maximum aerobic capacity , and indirectly the mentioned VO2 max , taking into account time and speed.
How long does the Léger Test last?
The test in theory lasts 21 minutes, or as long as one is able to endure, since the pace and speed progressively increase around 0.5 km / h per minute.
The Beep Test starts at a speed of 8 km / h, which can be done at a rapid pace without actually running, and usually ends at about 20 km / h if we are able to hold it. In fact, very few people usually reach that point, since the test is designed to cause exhaustion before completing it.
In the same way that happens with other well-known tests, such as the Cooper Test, there are tables or scales to take into account to assess a “Course Navette“, according to age and sex.
Unlike the Cooper Test, in the Beep Test the age only reaches 18 years, and instead of counting meters covered according to time, what is measured are “levels”. There are up to 21 levels , but as we have mentioned, it is almost impossible to reach the end.
|Stages||Speed||No. of lines||Total distance|
|one||8.5 km / h||7||140 meters|
|two||9 km / h||8||300m|
|3||9.5 km / h||8||460m|
|4||10 km / h||8||620m|
|5||10.5 km / h||9||800m|
|6||11 km / h||9||980m|
|7||11.5 km / h||10||1180m|
|8||12 km / h||10||1380m|
|9||12.5 km / h||10||1580m|
|10||13 km / h||eleven||1800m|
|eleven||13.5 km / h||eleven||2020m|
|12||14 km / h||12||2260m|
|13||14.5 km / h||12||2500m|
|14||15 km / h||13||2760m|
|fifteen||15.5 km / h||13||3020m|
|16||16 km / h||13||3280m|
|17||16.5 km / h||14||3560m|
|18||17 km / h||14||3840m|
|19||17.5 km / h||fifteen||4140m|
|twenty||18 km / h||fifteen||4440m|
For example, in the case of any adult, to reach a score of 10, it would be necessary to complete up to a level 12.5. That means, based on the tables, that we have completed more than 12 straights, but that we would have a total of more than 118 accumulated straights and we would have reached a speed of more than 14 km / h at the end of the test. In this case, the last straight would be made just 5 seconds away. Remember that at each level the speed is increased by 0.5 km / h, starting from 8 km / h.
If we finished the total test (an honor only worthy of Captain America or Flash I imagine), we would reach a speed of 18.5 km / h and a total of 247 accumulated straights, finishing the last straight in 3.89 seconds.
To give us an idea, Beep Test is not only used in schools and institutes, but many organizations use it as an entrance test, in a similar way to other tests of this style.
For example, in the Swedish Navy it is required to reach a minimum level of 9.5; while in the Canadian special operations service they require a minimum of 10. That would be a “pass”, because to get a “high” score in North America, they ask for a level 13.
The best way to calculate the VO2 Max or maximum volume of oxygen that our body can process during exercise is to use spirometry and a stress test. However, they are not easy-to-find devices or tests that everyone has easy access to, and indirect tests using resistance tests are much more accessible and affordable, giving very similar results.
In this case, once we finish a Course Navette, the speed reached in the test will be measured, and we will apply the following formula:
VO2 Max = 5.857 x Speed (Km / h) – 19.45
It is, once again, a non-specific way of measuring this parameter. However, it is a good option to have an approximation, and it also serves to measure the progression in the training and evolution of the athlete.
If you have to face this test, here are a few tips, tricks and tips:
- It warms up well : although the test starts out smooth, it is better to start with the blood flowing and the pulse somewhat elevated. Better not to come from absolute rest.
- Be careful with the turns : change the side to which you turn after each straight to avoid loading one side more than the other. As the minutes go by you will appreciate it.
- If you have the opportunity, do some training on the same track or area where you are going to do the test, it is not the same to do it on grass than on asphalt, for example, especially in terms of the turns after each straight.
- Start each straight at a higher speed. Better to win that extra time at the beginning, than to rush the last meters. It will also give you more scope to prepare for turns.
- Try to be aware of where you are and how far you can go, for this you can help yourself from the speed tables above.
This test is used to measure the lactic aerobic power of an athlete, so as training to prepare it, it would be convenient not only to perform continuous running sessions and fartlek with changes of rhythm, with and without pauses, but also to work the lower body muscles . Squats, lunges, femoral curls, abductor and adductor work … in general exercises to strengthen and improve muscular endurance in the legs.
Finally, many wonder, how far has a person come in this endurance test? Unfortunately, it is a very difficult question to answer, if not impossible. The Beep test is carried out in a multitude of countries and tests, competitions, entrance tests … It is impossible to have a record of all the marks made and know what the record is. And you, what level could you reach? When was the last time you did it? Go ahead and comment on your results below.