Beep Test Calculator
Your estimated VO₂ max from the level and shuttle you reached in the beep test (multistage fitness test), with the distance you ran and the speed of the final level.
The 20 m shuttle run starts at 8.
How the beep test calculator works
The 20 m shuttle run starts at 8.5 km/h and speeds up by 0.5 km/h each level, with more shuttles per level as it goes. Reaching a given level and shuttle maps to VO₂ max through a regression fitted to treadmill tests: 3.46 × (L + S ÷ (0.4325 L + 7.0048)) + 12.2. Ratings are broad — 45 or more is good for adult men, 40 for women — and depend on age.
Formula: VO₂ max ≈ 3.46 × (L + S ÷ (0.4325 × L + 7.0048)) + 12.2
Worked examples
| Inputs | Estimated VO₂ max | Note |
|---|---|---|
| Level 10, shuttle 5 | 48.3 ml/kg/min | 48.3 — good |
| Level 7, shuttle 2 | 37.1 ml/kg/min | 36.1 |
| Level 14, shuttle 10 | 63.3 ml/kg/min | 63.2 — excellent |
FAQFrequently asked questions
What level is a good score?
For adults, level 10 and above is good and 12 or more very good; elite team-sport athletes reach 13–15. Police and military entry tests often ask for level 6–8; the fittest professional footballers have topped level 16.
How accurate is the VO₂ max estimate?
Within about 10% for most people. It reflects running economy and pacing as well as aerobic capacity, so runners score better than cyclists of the same fitness.
Are there different versions of the test?
Yes — some start at 8.0 km/h and a few use different shuttle counts per level, which shifts the result by a level or so. This calculator uses the common 8.5 km/h version with the standard shuttle counts.
Why does the speed matter?
Because the test ends when you can no longer keep up with the beeps; the last level you completed is a direct measure of the pace you can sustain, which is what the regression uses.
Where these figures come from
- Riegel PS, "Athletic records and human endurance", American Scientist 1981 — T2 = T1 × (D2 ÷ D1)^1.06
- Cooper KH, "A means of assessing maximal oxygen intake", JAMA 1968 — the 12-minute run test
- Ainsworth BE et al., Compendium of Physical Activities (2024 update) — MET values by activity
- OpenPowerlifting — DOTS coefficients (Tim Konertz, 2019) — the DOTS polynomial used for scoring
- Naismith's rule (1892) as used by UK and Australian walking bodies — 1 hour per 5 km plus 1 hour per 600 m of ascent
- Australian Institute of Sport — national sports-science body
Last checked: September 2026. Formulas are fixed by their published sources; the MET values come from the Compendium of Physical Activities.