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Try the bleep test
Around the Academy:

How do I do the bleep test?

Don't do the bleep test unless you have a reasonable level of fitness as it can be dangerous.

Also avoid it if you have a history of medical problems.

You will need the following equipment to do the test:

  • Tape measure
  • Flat, non-slippery surface of at least 20 metres in length
  • Two cones or markers
  • Notepad
  • Recorded 'bleep' audio cassette and a tape player

    Once you have got the equipment:

  • Measure out the 20m running zone using the cones or markers.

  • Make sure your foot is on or behind the starting point.

    Tim Henman in running mood
    Tim gets shuttling

  • Start the test, making sure you arrive at the cone/marker before the next bleep.

  • If you arrive at the end of a shuttle before hearing the bleep, you must wait for it before you start running again.

  • Carry on running for as long as possible, until you can no longer keep up with the speed set by the tape.

  • If you fail to reach the end of the shuttle before the bleep, he should be allowed to try two or three more shuttles to try and make up the pace before his test is ended.

  • Try to get a friend to note down the level and number of shuttles you have done.

  • Do the test once a week to see if your fitness is improving. As your training progresses, you should show better results every time you re-test yourself.

    To get hold of a tape contact your local athletics organisations or sports authorities.

    Alternatively, there is also a simpler fitness test which Tim Henman often does to improve his fitness on court.

    Click on the button above to see what Tiger Tim gets up to.

    Back to top

  • Introduction
    DIY Bleep test
    What is my VO2 Max?
    Henman test

    Open Quote
    David Beckham is so fit he can complete the entire bleep test and still look fresh - not many people can do that!
    Close Quote
    Rio Ferdinand reveals all
    Rio Ferdinand

    :: Fearing the bleep
    :: Calculate your VO2 Max

    ^^ Back to top
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