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 VO₂ Max Calculator

Enter your beep test score to estimate your VO₂ max and see your personalised fitness rating.

Your Beep Test Score

Level (1–20)

Shuttle (1–11)

Optional — for age & sex adjusted ratings

Age

Sex

Estimated VO₂ Max

47.6

ml/kg/min

Fitness Rating

Good

Enter age & sex for norms

Peak speed at Level 812 km/h

Time per shuttle6.00s

Above average — vary training with tempo runs and cross-training.

How VO₂ Max is Calculated

VO₂ max (maximal oxygen uptake) measures how much oxygen your body can use during intense exercise — the higher it is, the faster you can run before hitting your limit. The beep test estimates VO₂ max using the Léger et al. (1988) equation:

VO₂max = −24.4 + 6.0 × V

Where V is the running speed in km/h at the highest level you completed. For example, finishing Level 8 (12.0 km/h) gives:

−24.4 + 6.0 × 12.0 = 47.6 ml/kg/min

Fitness ratings compare your result against ACSM normative data, which varies by age group (20–29, 30–39, 40–49, 50–59, 60+) and sex. Note that norms for the 60+ group show aerobic capacity can be maintained well into older age with regular training. Enter your profile above for an accurate, personalised rating.

Your VO₂ max sets a ceiling for how fast you can run sustainably. To raise it, the most effective method is high-intensity interval training — sessions at or slightly above your current beep test level pace. Even a 5% improvement in VO₂ max typically translates to 1–2 full levels on the beep test.

Got your score? Run the actual test to track improvements over time.

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