Bleep Test on Treadmil

[Jon]

Anyone know how I could do one.

I think its +0.5km/h every minute but do not know how to score it or what speed to start at.

[Ric]

Not too sure how you could do one really. With the treadmill you don't get the stop and turn action as you do with the multi stage fitness test. Comparing it to the one used in the phyzz tests you can't really make a true transfer to a treadmill, as on a treadmill you would get a rolling start on each part of the test, also you use slightly less energy on the treadmill too.

There is a test on a treadmill called the VO2 max test. Basically the speed and incline increases incrementally until you can't continue (like the bleep test). From wearing a mask on your face and collecting exhaled gases you can work out your VO2 max. Only athletes use this method in their fitness tests as it most accurate and also expensive.

For example if you scores 11.1 on the 20m bleep test this would be 50.24 mls/kg/min in VO2 max terms. Comparing that to the 1.5 mile fitness test if a 25yr old male ran the distance in 9mins 30sec, the VO2 max would be 54.34 mls/kg/min. Population average (male/mid 20's) for the VO2 max score is approx 44 to 45.

Hope this info is interesting.

[scottishmatt]

Below is a short description of the bleep test

The test usually consists of 23 levels. Each level lasts 60 seconds. A level is basically a series of 20 meter ‘shuttle runs’. The starting speed is normally 8.5 km/hr and then increases by 0.5km/hr with each new level.

If, you wanted to try running at the relevent speeds, you could start a treadmill at 8.5km/hr then increase the speed 0.5km/hr every 60 seconds. This would not give you a true representation of what your performance on a bleep test would be but is a good warm up before a gym session. Also, set the treadmill to a 2 degree incline as this helps to simulate the extra effort required to run at those speeds on the road.

[RobInDaUK]

Or you could beak free of the dastardly treadmill and try doing it in a big room or outside?

[druadan]

Most gyms have a workout studio you can use if you're a member, when it's not being used for classes. Every one I've been to is big enough for the bleep test, as well as being useful for getting a mate to beast the s**t out of you in!!