Target

The aim of this test is to achieve the greatest number of shuttle run at gradually accelerated speeds until exhaustion.
The maximum speed thus obtained is an indicator of your aerobic capacity.
The more your aerobic capacity is high, the more you decrease your necessary recovery time between 2 explosive efforts during a match.


Equipment

4 cones.
A decameter.
The beep test app or a beep test sound record.

Beep Test app :



Help

Alone or with a person to control.


Instructions

You must perform 20 m continuous shuttle runs within a gradual increase in the running speed.

You must adjust your speed to reach the opposite end of the 20m grid before the next beep sounds with at least one foot. You must cross these lines with at least one foot before making a U-turn.

Stop when you are no longer able to keep up with the pace set and you cannot reach the line at the beep 3 times in a row.

Then remember the level announced on the soundtrack.

If you perform this test on high ground, you will need to make a correction, because the air is poorer in oxygen, by adding 1 shuttle per 200m altitude.
For example, for a land at 1000m altitude, you would add 5 shuttles.
So an athlete who scores 9.8 (Level: 9. Shuttles: 8) will actually get 9.13 (Level: 9. Shuttles: 13)
You will therefore note 9.13