If you absolutely cannot stand the 1.5- to two-mile run, the beep test is certainly a change of pace. If you never liked suicide drills on a basketball court, you will not like the final minutes of the MSFT. The MSFT Beep Test 'starts out like a lamb and ends like a lion,' with typically a much higher heart rate than the 1.5-mile run. However, if you are a little slower on the 1.5-mile run (11 minutes), it only would take you 10 minutes to score the same VO2 max grade with the beep test.Дo not be fooled by the 20-meter distance.

It should require more than 13 minutes on the beep test to score the same in the VO2 max calculator as you would from a fast nine-minute, 1.5-mile run. This test may have more job-related applications than just running at a steady pace.Дepending on your abilities, the beep test should take longer than a 1.5-mile timed run. The MSFT also requires a participant to change directions every 20 meters and increase speed until reaching an unsustainable pace. The MSFT Beep Test measures aerobic fitness and can be translated into a VO2 max (maximal oxygen consumption) number, using a calculator (or equations) just like you can with the 1.5-mile timed run test calculator. The longer you can run, the better you do on the test. If they cannot catch up and maintain the pace on the next 20-meter beep, they have finished the test. However, if the participant does not make it to the 20-meter line before the beep sounds, they are given a warning the first time. If a participant reaches the line before the next beep sounds, they must wait until the beep sounds before continuing.

You will be able to start out slowly at a jogging pace, and you will have a few seconds before the beep requires you to run back to the starting line 20 meters away.Д®ach minute (or level), the beeps will decrease in time intervals, meaning you will get less and less rest time between beeps and the pace running the 20-meter distances will increase as well. The participants run and stop at the line 20 meters away from the start. You will start each 20-meter run on the sound of a beep. NOTE: Some countries call it the 'bleep test.'ДЄs you can see, it starts off easy like a jog and turns into suicide sprints with little to no rest between beeps on the higher levels. There is a useful app that you can use with your phone and a speaker. Signaled by a specific timed 'beep,' you will run back and forth on a 20-meter field or court with cones marking the distance. If you have not heard of the 'beep test,' this is how it works:

Youtube beep test