50 Fitness challenges to shake up your fitness journey.
How many can you do?
No.26 Beep Test
Also called the multistage fitness test, but more commonly known as the beep test. The standard go to fitness test for schools, colleges, clubs and professionals. Run between two lines 20 metres apart many many times. Each level gets faster and faster.
You must match the pace of the beeps, with the first level at a walking pace moving slowly through jogging up to an all out sprint. Your score is when you fail to get to the line in time before the next beep.
Starts out really easy. It lulls you into a false sense of fitness. It will soon be lost. You jog between the lines easily making each level. Of course this ease disappears after about 6 or 7minutes as you begin to suffer.
The constant turning effects your knees and ankles, the constant increase in pace effects your lungs as you gasp for air. Each level is about a minute long, meaning the faster levels contain more and more beeps, more and more running.
Try turning on a different leg at each end to reduce the repetitive turning on the same leg.
My Experience – Never a pleasant experience as you know before it starts you will be in pain by the end. I have performed it maybe 5 or 6 times in my life, my best score was halfway into level 12 and that burned. I tried it on a muddy grass field once and that was massively energy sapping.
Fun Fact – Scores above 12 for women and 13 for men are considered excellent scores. Anything below a level 5 is considered a very poor score.
Elite Challenge – score above level 13 in the beep test
Alternate Test – Try the Cooper 12-minute run (cover as much distance as you can in 12 minutes)
Fit Fifty Challenge – Score above level 10 in the beep test