Beep Test Calculator

The beep test, also called the bleep test or 20 m multistage fitness test (MSFT), measures aerobic fitness. You run back and forth between two lines 20 meters apart, turning each time a beep sounds. The beeps speed up at every level, so you have to run faster to keep pace. You stop when you can no longer reach the line before the beep, and the level and shuttle you reached estimate your VO2 max.

It uses the Leger (1988) regression equation: VO2 max equals 31.025 plus 3.238 times your running speed in km/h, minus 3.248 times your age, plus 0.1536 times age times speed. The running speed comes from the level you reached, starting at 8.0 km/h for level 1 and adding 0.5 km/h per level. The shuttle within the level sets your total distance but does not change the speed used in the formula.

Leger's equation was validated on participants roughly 8 to 19 years old, and its age term over-penalizes older adults when extrapolated. The standard practice is to cap the age used in the calculation at 18 for anyone 18 or older, which is what this tool does. Your real age is still used to pick the correct age and sex fitness rating group, so the rating stays meaningful for adults.

It depends on age, sex, and sport. A recreationally fit adult often reaches level 7 to 9, while well-trained team-sport athletes commonly hit level 11 to 13 or higher. The rating in this tool grades your estimated VO2 max against age and sex norms, so check whether you land in the Fair, Good, Excellent, or Superior band rather than chasing a single level number.

Field estimates from the beep test usually land within about 10 percent of a laboratory treadmill measurement, but they depend on pacing, motivation, surface, and footwear. Use the result as a benchmark to track your progress over time rather than an exact physiological value. Repeat the test under similar conditions for the most consistent comparisons.

No. This calculator is for general education and fitness tracking and is not a substitute for professional medical advice. The beep test is a maximal effort, so check with a qualified clinician before attempting it if you have a heart condition, are pregnant, or have any health concern about intense exercise.