Multi-Stage Fitness Test
The Multi-stage Fitness test also known as the shuttle run or beep test measures an applicants cardiovascular fitness level or VO² max.
The test is conducted over a 20 metre course marked with lines or witches hats, with applicants running continuously between the points. The runs or "shuttles" are synchronised with a pre-recorded audio track which sounds a beep between each interval. As the test continues the interval between each successive beep decreases causing the applicant to increase their speed throughout the course of the test. This continues until the applicant can no longer keep in sync with the beeps. The level achieved prior to an applicant stopping the test will be recorded as their score.
Applicants are given a full briefing prior to the test by a test assessor.
A five second countdown will start the test. The applicant will then run to the opposite end of the course and place a foot on or behind the line before the beep sounds. This continues throughout the course of the test until the applicant can no longer meet the opposite end before the beep sounds. The applicant must pivot turn at each end. Running in semi- circles or U-turns and failing to touch the line will incur a warning. Applicants are given one (1) warning only and will be stopped from continuing through the test on the second occasion.
The test is maximal and progressive. Applicants should run as long as possible, until he/she can no longer keep up with the speed of the test.
Applicants must achieve level 7.1 or higher and are allowed one (1) attempt only.
Tips for completing the test:
- Ensure that you are well hydrated prior to taking the test.
- Remove any loose clothing or jewellery that might cause irritation during the test.
- Ensure that your shoe laces are tied securely.
- Start off slowly and keep to the beeps, this will prevent you fatiguing to early.
- Stay at the required pace, don't speed up or slow down.
- The test is a maximal effort test, so push as hard as you can for as long as you can.
- Remember, you only need to put ONE foot on or over the line. This will reduce the distance collectively need to cover.