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.

PACER Test Online

The Progressive Aerobic Cardiovascular Endurance Run (PACER) — free in your browser with audio cues.

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What is the PACER Test?

The PACER (Progressive Aerobic Cardiovascular Endurance Run) is the official name used in the United States for the 20-metre multistage fitness test, also known internationally as the beep test. It is identical in protocol — the same 20-metre shuttle distances, the same progressive beep timing, and the same 20 levels.

In the US, PACER is part of the FitnessGram battery — the national fitness assessment used in thousands of schools. The test measures aerobic capacity and produces an estimated VO₂ max using the Léger et al. (1988) equation.

PACER vs Beep Test — What's the Difference?

Feature	PACER	Beep Test
Primary region	United States (FitnessGram)	Australia, UK, worldwide
Distance	20 metres	20 metres
Levels	20	20
Starting speed	8.5 km/h	8.5 km/h
Protocol	Identical	Identical
Context	School PE / FitnessGram	Military, sports, general fitness
VO₂ max equation	Léger et al. (1988)	Léger et al. (1988)

There is no functional difference — PACER and beep test are the same test under different names.

FitnessGram PACER Standards

FitnessGram uses Healthy Fitness Zone (HFZ) standards rather than a single pass/fail score. The HFZ represents the range associated with good health outcomes, and varies by age and sex.

Males — Healthy Fitness Zone (PACER laps)

Age	Min laps	Max laps
Age 10	23	61
Age 11	23	72
Age 12	32	72
Age 13	41	72
Age 14	41	83
Age 15	51	94
Age 16	61	94
Age 17+	61	94

Females — Healthy Fitness Zone (PACER laps)

Age	Min laps	Max laps
Age 10	15	41
Age 11	15	41
Age 12	23	41
Age 13	23	51
Age 14	23	51
Age 15	23	51
Age 16	23	61
Age 17+	23	61

Source: FitnessGram/ActivityGram Reference Guide, The Cooper Institute.

How to Run the PACER Test

1. Set up the course. Mark two lines exactly 20 metres apart on a flat, non-slip surface.
2. Use this app for audio. Press Start Test — the app plays a 5-second countdown then the first beep. No additional equipment needed.
3. Run the shuttles. Each time a beep sounds, you must have reached the opposite line. Touch it with your foot and turn.
4. Stop when you miss two beeps. If you fail to reach the line before the beep on two consecutive attempts, stop and record your last completed level and shuttle.
5. Record your score. Count total laps (shuttles) completed. Compare against FitnessGram HFZ standards above or use the VO₂ max calculator.

Run the PACER Test →View Levels Chart →