What is a good beep test score?

A good beep test score depends on your age and sex. For adult males aged 20–29, reaching Level 8–11 is considered 'Good' (VO2 max 42–45 ml/kg/min). For adult females aged 20–29, Level 7–9 is 'Good' (VO2 max 37–41 ml/kg/min). Elite athletes typically reach Level 13 and above. Professional standards such as police entry typically require Level 7.5–10.5.

How many levels are in the beep test?

The official beep test has 20 levels. Speed increases from 8.5 km/h at Level 1 to 18.0 km/h at Level 20. Each level consists of multiple shuttles (ranging from 7 at Level 1 to 16 at Level 20), totalling 241 shuttles across the full test.

What is the beep test used for?

The beep test (20m Multi-Stage Fitness Test / PACER) is used to measure aerobic fitness and estimate VO2 max. It is widely used by schools, sports teams, military, police, fire services, and fitness professionals to assess cardiovascular endurance. It was developed by Luc Léger in 1988.

What is the difference between the beep test and the PACER test?

The PACER (Progressive Aerobic Cardiovascular Endurance Run) and the beep test are the same test — a 20-metre multistage shuttle run. PACER is the name used in the United States (particularly in schools using the FitnessGram assessment), while 'beep test' is the common term in Australia, the UK, and internationally.

How do I improve my beep test score?

To improve your beep test score: (1) Do interval training 2–3 times per week — e.g., 400m repeats at your target beep test pace. (2) Add long aerobic runs to build your aerobic base. (3) Practice the beep test itself to improve pacing and turning technique. (4) Ensure adequate sleep (7–9 hours), hydration, and carbohydrate intake before testing. Consistent training over 6–12 weeks typically yields noticeable improvement.

How is VO2 max calculated from the beep test?

VO2 max is estimated using the Léger et al. (1988) equation: VO2max (ml/kg/min) = -24.4 + 6.0 × V, where V is the running speed in km/h at the highest level completed. For example, completing Level 8 (12.0 km/h) gives an estimated VO2 max of 47.6 ml/kg/min.

Beep Test AFL Standards

AFL beep test scores, National Draft Combine data, and what levels elite Australian footballers reach.

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AFL Beep Test Overview

If you're chasing an AFL list spot, the Draft Combine floor for midfielders is around Level 14–15 — on-ballers who run all day typically need to be closer to 15–16. Elite AFL midfielders regularly test above Level 15, equivalent to an estimated VO₂ max of 66+ ml/kg/min. The beep test measures aerobic capacity, which directly determines how well a player sustains high running intensity across four quarters.

The test is also used at state league (SANFL, VFL, WAFL, NEAFL) and junior (TAC Cup, NAB League) levels as a fitness benchmark. In practice, Level 14 is roughly where state league players average, while listed AFL players tend to sit a full level higher — a useful gap to target.

AFL National Draft Combine — Beep Test Averages

Category	Average Level	Top Performers
Draft Combine — all positions (average)	13.5	15.0+
Midfielders (on-ball)	14.5	16.0+
Forwards / Backs	13.0	14.5+
Ruckmen	12.0	13.5+
State league average	12.0	14.0+
Under-18 elite (TAC Cup)	11.5	13.5+

Figures are estimates based on publicly reported Combine data and coaching reports. Exact results vary by year.

AFL Beep Test Records and Notable Scores

The highest recorded beep test scores in Australian football have reached Level 17+, with fewer than five players on record completing the full 20-level test in exceptional pre-season form. These scores correspond to estimated VO₂ max values of 78+ ml/kg/min — comparable to elite distance runners.

What levels mean in AFL context

Level 10–11Amateur / social level
Level 12–13State amateur / serious club level
Level 13–14State league (SANFL/VFL) average
Level 14–15AFL fringe / rookie list
Level 15–16AFL listed player average
Level 16+Elite AFL midfielder

How to Improve for AFL Fitness Testing

AFL pre-season testing typically occurs in November–December. Building your aerobic base over winter (May–October) gives you the foundation to handle specific work closer to testing. At Level 14–15 pace — roughly 16.1–16.8 km/h — each shuttle is a near-maximal effort. To push your ceiling at those speeds, VO₂ max interval training is the most direct tool: 5–6 minute efforts at 95–100% of maximum heart rate, with equal recovery, repeated 4–6 times per session. A typical elite junior preparation includes:

3–4 aerobic sessions per week during the off-season — one easy long run, one tempo session (20–30 min at a comfortably hard effort), and one interval session
VO₂ max interval sessions (e.g., 6 × 800m) from October onwards
Specific beep test practice runs in the final 4 weeks
Monitoring total weekly distance (elite juniors target 50–70+ km/week at peak)

View the full training programme →

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