Free Bleep Test Download
The #1 resource for Free Bleep Test Download and vo2 Max information. Use the Beep Test to measure your fitness levels, and train with the Multi Stage Fitness Test to push your fitness to new levels!
The Bleep Test, otherwise known as the Beep Test, Multi Stage Fitness Test (MSFT) or vO2 Max test, is a great way to measure your overall level of cardiovascular fitness. The standard test involves running between points 20 meters apart, in time with pre recorded bleeps at set intervals- which get shorter and shorter.
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The Bleep Test
The Bleep Test is used by many different organisations to test the
fitness levels of their personnel, ranging from the Military through to
professional Sports teams. Here are a few examples of fitness standards
expected of UK military forces:
-Royal Air Force Officers 9.10
-Army officers 10.2
-Royal Marine Officers at least 11.0
To do the bleep test at home, you will need the following equipment:
-2 cones/ markers
-A tape measure (or some other way of measuring 20 meters- maybe a bike speedometer)
-A copy of the Bleep Test on Mp3 or CD
Bleep Test is meant to take you to the max, so prepare to feel the pain! To achieve best results remember to warm up effectively for 5-10 minutes before hand, and stretch well.
Check out the table below showing exactly how it works out.
|Level||Shuttles||Speed (km/h)||Secondsper shuttle||Totalleveltime (s)||Distance (m)||CumulativeDistance (m)||CumulativeTime(min& seconds)|
|Total Time=||22:06 minutes and seconds|
Keep reading to find out about the pushup beep test and collect your free download!
The pressup bleep test is a fantastic way to build upper body strength and endurance. It is used in combination with the vo2 max test by armed forces, emergency services and professional athletes all over the world to improve the performance of their personnel, as well as being a highly effective recruiting tool.
The test really gives a good cardiovascular workout and you'll definitely feel the burn in your arms, chest and core. The dynamic nature of the pushup movement means you'll have a supreme workout. It's also a good way to train for a "do as many pressups as you can in x minutes" test, widely used by the royal marines, army, airforce and navy.
There are 2 main ways of performing the test, and both are widely used in recruiting gym tests. It's worth your while to practice them both so you are prepared to dominate any test that comes your way, and also it puts different amounts of stress on your muscles, giving you a bit of a difference.
The first way involves starting at the top of the pressup position and going down and up on each beep. Beep (down), Beep (up), Beep (down) etc. Pretty simple, but listen well.
The second way is more difficult and involves doing a pressup (down and up) on each bleep. Bleep (down & up), Bleep (down & up), Bleep (down & up). Prepare to feel the burn and get used to exhaustion!