BEEP TEST CALCULATIONS
These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".
| Level | Shuttles | Speed (km/h) | Seconds per shuttle | Total level time (s) | Distance (m) | Cumulative Distance (m) | Cumulative Time (min and seconds) |
| 1 | 7 | 8.5 | 9.00 | 63.00 | 140 | 140 | 1:03 |
| 2 | 8 | 9.0 | 8.00 | 64.00 | 160 | 300 | 2:07 |
| 3 | 8 | 9.5 | 7.58 | 60.63 | 160 | 460 | 3:08 |
| 4 | 9 | 10.0 | 7.20 | 64.80 | 180 | 640 | 4:12 |
| 5 | 9 | 10.5 | 6.86 | 61.71 | 180 | 820 | 5:14 |
| 6 | 10 | 11.0 | 6.55 | 65.50 | 200 | 1020 | 6:20 |
| 7 | 10 | 11.5 | 6.26 | 62.61 | 200 | 1220 | 7:22 |
| 8 | 11 | 12.0 | 6.00 | 66.00 | 220 | 1440 | 8:28 |
| 9 | 11 | 12.5 | 5.76 | 63.36 | 220 | 1660 | 9:31 |
| 10 | 11 | 13.0 | 5.54 | 60.92 | 220 | 1880 | 10:32 |
| 11 | 12 | 13.5 | 5.33 | 64.00 | 240 | 2120 | 11:36 |
| 12 | 12 | 14.0 | 5.14 | 61.71 | 240 | 2360 | 12:38 |
| 13 | 13 | 14.5 | 4.97 | 64.55 | 260 | 2620 | 13:43 |
| 14 | 13 | 15.0 | 4.80 | 62.40 | 260 | 2880 | 14:45 |
| 15 | 13 | 15.5 | 4.65 | 60.39 | 260 | 3140 | 15:46 |
| 16 | 14 | 16.0 | 4.50 | 63.00 | 280 | 3420 | 16:49 |
| 17 | 14 | 16.5 | 4.36 | 61.09 | 280 | 3700 | 17:50 |
| 18 | 15 | 17.0 | 4.24 | 63.53 | 300 | 4000 | 18:54 |
| 19 | 15 | 17.5 | 4.11 | 61.71 | 300 | 4300 | 19:56 |
| 20 | 16 | 18.0 | 4.00 | 64.00 | 320 | 4620 | 21:00 |
| 21 | 16 | 18.5 | 3.89 | 62.27 | 320 | 4940 | 22:03 |
The multi-stage fitness test incurs a total distance of 4940 meters in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.
en.wikipedia.org/wiki/Multi-stage_fitness_test
