Multi-stage fitness

The Multi-stage Fitness test is also known as the shuttle run or beep test measures an applicant's cardiovascular fitness level. The test is conducted over a 20 metre course marked with lines or witches hats, with applicants running continuously between the points.

Performing the test

  • Before the test, you will be given a full briefing by the assessor.
  • You need to run to the opposite end of the course and place one foot on or over the line, then pivot before a beep sounds.
  • Failing to touch the line, running in semi-circles, or u-turns will incur a warning. You are given one (1) warning only and will be stopped on the second occasion.
  • This test is maximal and progressive, the interval between each successive beep decreases so you need to increase your speed throughout the course.
  • Therefore you should repeat for each opposite end of the course, push as hard as you can, for as long as you can.
  • Your score is the level achieved prior to you stopping the test.

Success criteria

You must achieve level 7.1 or higher and are allowed one (1) attempt only.

Test tips

  • Ensure you are well hydrated prior to the test.
  • Remove any loose clothing or jewellery that might cause irritation during the test.
  • Ensure your shoe laces are tied securely.
  • Start off slowly and keep to the beeps, this will prevent you fatiguing too early.
  • Stay at the required pace, don't change your speed.

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