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 Levels Chart

All 20 levels of the official 20m Multi-Stage Fitness Test (PACER). Includes running speed, shuttle count, time per shuttle, and estimated VO₂ max at each level.

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Level	Speed (km/h)	Shuttles	Time / Shuttle	Cumulative Distance	VO₂ Max	Fitness Rating
1	8.5	7	8.47s	140m	26.6	Very Poor
2	9	8	8.00s	300m	29.6	Very Poor
3	9.5	8	7.58s	460m	32.6	Poor
4	10	9	7.20s	640m	35.6	Fair
5	10.5	9	6.86s	820m	38.6	Fair
6	11	10	6.55s	1020m	41.6	Fair
7	11.5	10	6.26s	1220m	44.6	Good
8	12	11	6.00s	1440m	47.6	Good
9	12.5	11	5.76s	1660m	50.6	Excellent
10	13	11	5.54s	1880m	53.6	Excellent
11	13.5	12	5.33s	2120m	56.6	Excellent
12	14	12	5.14s	2360m	59.6	Superior
13	14.5	13	4.97s	2620m	62.6	Superior
14	15	13	4.80s	2880m	65.6	Superior
15	15.5	13	4.65s	3140m	68.6	Superior
16	16	14	4.50s	3420m	71.6	Superior
17	16.5	14	4.36s	3700m	74.6	Superior
18	17	15	4.24s	4000m	77.6	Superior
19	17.5	15	4.11s	4300m	80.6	Superior
20	18	16	4.00s	4620m	83.6	Superior

Total Levels

241

Total Shuttles

4,820m

Total Distance

18.0 km/h

Max Speed

How to Read the Beep Test Levels

Each level of the beep test runs at a fixed speed. As you move up levels, the running speed increases and the time allowed to complete each 20-metre shuttle decreases. Your score is recorded as Level.Shuttle — for example, 8.4 means Level 8, 4th shuttle.

VO₂ max is estimated at each level using the Léger et al. (1988) equation: VO₂max = −24.4 + 6.0 × speed (km/h). This is the equation from the original Léger et al. (1988) paper.

The cumulative distance column is useful if you're using the beep test as a structured training session — you can track total running volume across different test attempts.

Fitness ratings in this table use generic thresholds. Run the test above and enter your age and sex for ACSM-calibrated ratings adjusted for your age group and sex.

Level Benchmarks by Population

General Population

Average adultLevel 6–8
Recreational athleteLevel 9–12
Competitive athleteLevel 13–16
Elite athleteLevel 17–20

Sports & Occupational Standards

Police entryLevel 7.5–10.5
MilitaryLevel 8.5–12.5
Professional soccerLevel 12–15
Distance runnersLevel 15–20

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