As summer approaches, it’s a good time to measure your overall fitness. But how?
The beep test, also known as the multi-stage fitness test (MSFT), is a running test used to assess a person’s aerobic capacity. It is a good (and simple) marker of overall fitness.
It involves running between two lines, typically 20 metres apart, in time with a series of beeps that progressively increase in frequency, forcing the participant to run faster.
What’s a ‘good’ beep test?
A ‘good’ beep test score depends on age and gender, with higher scores generally indicating greater cardiovascular fitness.
For healthy adults, scores between 7 and 10 are considered average, while scores above 11 for women and 13 for men are excellent.
Athletes may aim for higher levels, with some achieving scores of 14 or more.
General Guidelines
- Healthy Adults
- Average: Stage 7-10
- Good: 11+ (women), 13+ (men)
- Teenagers
- Average: 6-8
- Good: 7+ (girls), 10+ (boys)
- Competitive Athletes
- Scores can be significantly higher, with some reaching level 16.
Beep test by age and gender
Running speeds and distance covered in a beep test
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