Recent Australian Study Shows Why Walking Slows with Age
June 15, 2026
As the seasons change and outdoor training peaks, many athletes and fitness enthusiasts look for a definitive way to measure their cardiovascular endurance.
Whilst there are many ways to track progress, the Multi-Stage Fitness Test (MSFT)—commonly known as the Beep Test or 20m Shuttle Run—remains the gold standard for simplicity and accuracy.
The Beep Test is a maximal running test designed to calculate your aerobic capacity (VO2 max). The setup is simple: you run back and forth between two markers placed 20 metres apart.
The pace is dictated by an audio track that emits “beeps” at regular intervals. As you progress through the levels, the time between beeps decreases, requiring you to increase your running speed. The test ends when you can no longer reach the opposite line before the beep sounds twice in a row.
A “good” score is relative. It is influenced by age, gender, and athletic background. Because the test measures your body’s ability to utilize oxygen, younger individuals typically see higher raw scores due to higher peak heart rates and greater lung elasticity.
1. Adult Norms: Ages 18–35
For young adults, reaching Level 8 is a solid indicator of cardiovascular health. At this age, your $VO_2 \text{ max}$ is typically at its biological peak.
| Fitness Category | Men (Level) | Women (Level) |
| Excellent | 13+ | 11+ |
| Good | 11.1 – 12.11 | 9.1 – 10.12 |
| Average | 8.6 – 10.5 | 6.7 – 8.5 |
| Poor | < 6.0 | < 4.4 |
2. Masters Norms: Ages 36–50
As we age, a “good” score shifts. Maintaining a Level 7 or 8 in your 40s actually indicates a higher percentile of fitness relative to your peers than it does in your 20s.
| Age Group | Men (Good/Excellent) | Women (Good/Excellent) |
| 36–45 | 9.1 – 11.2 | 7.1 – 9.5 |
| 46–50 | 8.2 – 10.5 | 6.2 – 8.7 |
3. Senior Norms: Ages 51–65+
Fitness preservation is the goal here. Scores in this bracket are excellent indicators of “functional age” and heart health.
| Age Group | Men (Average to Good) | Women (Average to Good) |
| 51–60 | 6.5 – 8.2 | 5.1 – 6.7 |
| 61–65+ | 4.8 – 7.1 | 3.5 – 5.5 |
Teenagers and Adolescents
Youth scores are often used by schools and sports academies to identify athletic potential.
Boys (13-17): Average score sits between 7 and 9. Elite prospects hit Level 13.
Girls (13-17): Average ranges from 5 to 7. Competitive players aim for Level 9.
Elite Athlete Benchmarks
Professional standards are significantly higher than the general population:
Premier League Soccer: Midfielders are often expected to hit Level 14.5 to 15.5.
Special Forces Selection: Units like the SAS or Navy SEALs often require a minimum of Level 10.5 just to remain in the selection process.
Scientific Accuracy: It provides a valid estimate of oxygen efficiency (VO2 max).
No Fancy Equipment: All you need is 20 metres of flat ground and the audio file.
Mental Toughness: Unlike a treadmill, the “beeps” create psychological pressure that tests your grit and ability to change direction under fatigue.
If you find yourself stuck at a plateau, focus on two areas:
Interval Training: Perform 30-second sprints followed by 30-second rests.
The Pivot Technique: Most people lose 0.5 seconds per turn by “looping” around the line. Practice a sharp, 180-degree pivot (like a basketball drop-step) to conserve energy and time.
