What the beep test actually measures
Each level increases the required running speed by 0.5 km/h. At level 1 you run at 8.5 km/h. By level 13, you are running at 14.5 km/h. The test stops when you fail to reach the line before the beep twice. Your final level maps to an estimated VO2max, which is the maximum amount of oxygen your body can use during exercise.
Benchmark standards
| Level | Estimated VO2max | Standard |
|---|---|---|
| 8-9 | 40-44 ml/kg/min | Recreational / social |
| 10-11 | 47-51 ml/kg/min | Club level (adequate) |
| 12 | 53-55 ml/kg/min | Competitive club (good) |
| 13 | 56-58 ml/kg/min | Premier / provincial standard |
| 14+ | 59-62 ml/kg/min | Professional standard |
| 15+ | 63+ ml/kg/min | Elite / international |
8-week beep test plan
Train 3 days per week, with at least one rest day between sessions. This plan layers onto your regular team training.
Weeks 1-2: Aerobic foundation
3 sessions/week
Session A: 25-min continuous run at easy pace (can hold a conversation). Session B: 10 x 20m shuttles at level 10-11 pace, 30s rest between. Session C: 4 x 4-min efforts at 85% max HR, 3-min jog recovery. Keep total weekly running under 20 km including team sessions.
Weeks 3-5: VO2max intervals
3 sessions/week
Session A: 5 x 3-min intervals at 90-95% max HR, 2-min active recovery (slow jog, never stop). Session B: Beep test simulation, start at level 8 and run to failure, rest 5 min, repeat from level 10. Session C: 6 x 1-min at maximum sustainable pace, 1-min jog. These are hard sessions: if you can talk, you are going too slow.
Weeks 6-7: Race-pace specificity
3 sessions/week
Session A: Full beep test simulation from level 1. Session B: 8 x 90s at your target level pace, 60s jog recovery. Session C: 20-min easy run. Focus on turn technique: plant outside foot, stay low, drive out aggressively.
Week 8: Taper and test
2 sessions only
Monday: 4 x 2-min at target pace, full recovery. Wednesday: 15-min easy jog and dynamic stretching. Friday or Saturday: Test day. Fuel well, hydrate, sleep 8+ hours the night before.
Pacing and breathing
- Levels 1-7: Jog easily. Do not waste energy running fast when the beep gives you time. Arrive at the line with 2-3 seconds to spare.
- Levels 8-10: Settle into a steady rhythm. Match your breathing to your stride: 3 steps inhale, 2 steps exhale.
- Levels 11-12: Switch to a 2:2 breathing pattern (2 steps in, 2 steps out). Stay relaxed in your shoulders and arms.
- Levels 13+: Breathe however works. Focus entirely on aggressive turns and driving out of each direction change. The turn is where you win or lose time.
Level 13+
Target
57+ ml/kg/min VO2max
8 weeks
Training block
3 sessions/week tapering to 2
1.5-2 levels
Typical gain
From consistent training