Shuttle run/Beep test stages and times.
 

For those of you currently bricking it over the run:eek:, I have found a spreadsheet detailing the times, speeds etc of each stage which I hope will be of use.
Cutting and pasting turns it into a right old mess, so here is the link...

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

Scroll down to calculations.

Hugs, P.

Re: Shuttle run/Beep test stages and times.
 

I had to do beep test as part of something else - you can download both an mp3 file and an iphone app to practice with - good luck :)

Re: Shuttle run/Beep test stages and times.
 

you can download the beep test from the stepforward website:thumbup:

Re: Shuttle run/Beep test stages and times.
 

got myself one of these:
http://www.ebay.co.uk/itm/20-METRE-S...item4158d5b561

measured 20m in a local car park and just did level 9.2 using the StepForward website's bleep recording. uff, could hardly breathe - need to carry on to make it effortless.

Also measured a 9.14m and set 4 cones and started doing the illinois agility. got 15s from standing up. Now to practice getting up lol

anyone tried it yet?

Re: Shuttle run/Beep test stages and times.
 

Yes mate slightly struggling with agility test as im getting 18 seconds.Im doing it on grass at mo as only thing available.bleep test just getting through but still time to improve, however sit up seems to be going ok.All good fun at least im getting fitter.

Re: Shuttle run/Beep test stages and times.
 

The agility test is a bit of a bitch. I've done it maybe ten times in two different sessions, and I only started to beat the 17 seconds after my seventh attempt or so. After you try it enough times, you start to figure out what works best for you.

For example at the start I was pumping my legs and taking quick, short strides on the straights, and I was a bit tense going around the cones. After a while I found that lengthening my stride on the straights tended to eat up the metres that little bit quicker, and loosening my shoulders and leaning into the turns a bit more helped me accelerate quicker after going around the cones.

If you're using grass/tarmac at this stage, I'd imagine you'll find the real thing a bit easier, as you won't have to worry about slipping.

Getting up as quickly as possible is well worth practising. The difference between doing it well and not doing it well can cost you about half a second, which is huge.