Beep Test Fitness Full Round In

Beep Test Fitness Full Round In

Repeat and continue until no longer able to complete a full round in under 1 minute.

Be ready to pick up the barbell as soon as the next minute starts.

The athlete can also scale the skill level (see: Pull-Up Scaling).

Bergeron Beep Test was first posted on their website June 23, 2014.

CFNE names their daily WODs for fun, but this one is from a short list of official benchmarks provided to us by CFNEs former Director of Operations, Eamon Coyne.

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If you are doing it just to keep fit you maybe interested in my 12 WEEK full body PROGRAM or my 15 WEEK weights and fat burn PROGRAM.

Other names for the 20m beep test are Multi Stage Fitness Test (MSFT) or bleep test.

On the sound of the first beep you must run to the next marker before the next beep sounds.

Keep doing that until you fail to reach the marker before the beep.

If you join my bandcamp page you can keep an eye on any other fitness audio files I create.

Although this is building up your stamina it is not training you for the constant change of direction.

If my calculations are correct during the 23 minute run you will be doing 247 180 degree change in direction.

So remember running for 23 minutes is not the same as doing a 20m beep test.

I used to run on a treadmill building up to 45 minutes, then run between 2 markers 10 meters apart.

These markers were only used to build up what ever muscles I used to switch direction.

So, just touch the line with your toes because this is all that is required, turn and run on the beep.

It sounds petty, however these little things help you do your best in this test.

When you are doing a beep test in training and miss a beep, DO NOT stop, get your breath back and leave on another beep.

This way you are still pushing yourself and building stamina.

Make sure you eat the right foods to give you energy for the test.

Also take a quick energy snack because your test may be at 1pm but it could always be a couple of hours later.

Be careful not to eat the snack too close to the test as it could play with your digestion.

As I said before, the lighter you are the easier the change in direction.

Make sure the clothes you are wearing are comfortable for movement but also dont get too heavy when wet.

Once you start to sweat your outfit will become heavier and this could throw a spanner in the works at the later stages.

These tips were based on my own 20m beep test that I trained for and passed back in 2017.

Check with your instructor or the company running the test what the pass rates are.

You may not need to train for completion, although if it was me I would train to smash it.