You should aim to be at the opposite end to the start by the time the first bleep sounds. Thereafter the disc emits a single bleep at regular intervals. When the disc is started, it will give a brief explanation of the test leading into a 5 second countdown to the start of the test itself. Before doing any exercise it’s recommended to do at least 10 minutes of light stretching and a gentle warm up. Measuring tape to mark out the 20 metresįirst, measure out the 20 meters and then mark each end with the marker cones.Shuttle run disc ( available through the site).A flat, non-slippery surface at least 20 metres in length.Those who have done the test know all too well how hard it is, as it is expected that you will give 100% effort as the objective is to get to as high as level as you can. The test is conducted on a flat surface and is a progressive maximal test, which means it starts easy and gets increasingly harder, starting at level 1 and finishing at level 23. The bleep test, or shuttle run as it is sometimes referred to, is used by many organisations and employers to test an individual’s fitness and consists of a shuttle run over 20 meters.
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