Bleep Test
Estimate VO₂max with the multi-stage fitness bleep test
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Formula: VO₂max = 3.46 × (level + shuttle/8) + 12.29 (Léger L, Gadoury C. Can J Sports Sci 1989)
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Enter your level, shuttle count, age and gender to estimate VO₂max
References
- Léger L, Gadoury C. Validity of the 20 m shuttle run test. Can J Sports Sci 1989;14:21-6.
- American College of Sports Medicine (ACSM) - Guidelines for Exercise Testing
- Cooper Institute - Fitness norms and standards
About Bleep Test (Shuttle Run)
How It Works
The 20m shuttle run (bleep test) requires running between two lines 20 meters apart at increasing speeds, synchronized with audio beeps. The level and shuttle at which you stop determines your estimated VO₂max via the Léger formula.
How to Interpret Results
Your estimated VO₂max is compared to age and gender-specific norms. A higher score indicates better cardiovascular fitness. This field test correlates well with laboratory VO₂max measurements.
Training Tips
To improve your bleep test score, incorporate interval training, shuttle runs, and consistent aerobic exercise. Practice pacing and develop the ability to change direction efficiently.
Limitations
The bleep test provides an estimate of VO₂max. Actual maximal oxygen uptake measured in a lab may differ. Factors like motivation, pacing, and running efficiency affect results.
Last reviewed: July 25, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.