20-meter shuttle run test (Beep Test): assessment of aerobic capacity VO₂max
The BIP test (also called the “beep” or “shuttle run” test) — running back and forth between two lines separated by a distance of twenty meters. The pace is dictated by audio signals: for each level they become more frequent. You must manage to reach the line before the beep. The test ends when the athlete fails twice in a row. The result — the last level reached and the number of shuttles.
Before the test, it is worth warming up well, because sudden stops and turns load the legs. Run all out, but watch your technique — the last levels should be performed in a controlled manner, not with your last strength and a risk of slipping.
The BIP test assesses aerobic capacity: the higher the level you reach, the higher your maximal oxygen consumption is likely to be. The result is closely related to what laboratory measurements show, so the test is often used as a cheap and quick alternative in team sports and schools. It is also suitable for testing large groups at the same time, because it does not require expensive equipment.
As with other results, it is worth comparing your level with your own previous ones, not with other people's numbers. Related tests — lactate test and fitness tests.
The BIP test has shortcomings: it depends on turning technique, footwear, and surface, not just on endurance. Running with sudden stops and turns loads the knees and ankles, so it is not suitable for everyone. In addition, motivation strongly affects the result — some give up earlier, others “stretch it” to the end. For these reasons, the test is best suited for comparing groups and monitoring progress, rather than for a one-time assessment. It is best used as part of an overall training picture together with other indicators. Only this way will you form an accurate picture of your physical capacity. Always record the result with the date so that you can accurately compare it with tests performed in the future.
To improve the BIP test, combine long easy running with interval training that teaches the body to work at higher intensity. Also train turns — an efficient turn at the line saves valuable seconds. Do not forget recovery: it is best to perform the test when rested, not after a hard training week.
By regularly repeating the test under the same conditions, you will accurately see your endurance progress.