Bleep test Tape

[gunjakx]

does anyone know how i can train for my POC bleep test without an actual tape. If this is not possible where could i get my hands on one.

any advice would be appreciated.

cheers

stu[color=green][/color]

[robj]

theres a link to a downloadable version somewhere within this forum (use the search to find it). You could then download it onto an MP3 player and take it out running. Im sure you know someone who has got one!

[hamerc]

The best way to train for the bleep test is to, do alot of shuttle runs. Tab running is also really good training for the bleep test.


Passed PRMC 20-23rd Jan

Joining 16 Feb

[DirkDiggler]

what is tab running?

[voodoo sprout]

If you haven't got a portable MP3 player, you can burn it onto a CD. And if you haven't got a portable CD palyer, you can stick it in a hi-fi and record it onto a tape. And if you haven't got a walkman, you can just turn your speakers up REALLY loud .

[Gary_amsterdam]

If you haven't got a portable MP3 player, you can burn it onto a CD. And if you haven't got a portable CD palyer, you can stick it in a hi-fi and record it onto a tape. And if you haven't got a walkman, you can just turn your speakers up REALLY loud .

and if you live in the stone age be prepared to wait a few more thousand

[Maverick00]

also you could try doing this on a treadmill, not quite the same thing i know but a mate of mine used it training for prmc and said it helped:

the bleep test starts at 8.5km/hr and increases 0.5km/hr every minute. Running 20m the following results can be obtained.

Level-- Average Speed-- Approx No of shuttles
1-- 8.5-- 7
2-- 9.0-- 8
3-- 9.5-- 8
4-- 10.0-- 8
5-- 10.5-- 9
6-- 11.0-- 9
7-- 11.5-- 10
8-- 12.0-- 10
9-- 12.5-- 10
10-- 13.0-- 11
11-- 13.5-- 11
12-- 14.0-- 12
13-- 14.5-- 12
14-- 15.0-- 13
15-- 15.5-- 13
16-- 16.0-- 13
17-- 16.5-- 14
18-- 17.0-- 14
19-- 17.5-- 15
20-- 18.0-- 15

[scottishmatt]

If you are going to do the above on a treadmill, set at least a 2 degree incline (to simulate running on a stationary surface), start at 8.5 km/hr and increase the speed 0.5 km/hr every minute until you can no longer continue. Don't just stop at 18 km/hr. Also remember due to the turns at the end of each shuttle, you would not run at a constant speed - this will mean you reach higher levels on the treadmill than you would on the actual bleep test.

This is however a good way to build up stamina.

[Jordiman]

I tried running from 3mph upto 12mph increasing .5 mph every minute. The last 2mins were hard but the rest was too easy in my opinion, the bleep test is the best option.

[gunjakx]

Thanks everyone! this has been very useful, i'll post a reply with my first score... only if it is respectable otherwise i would have probably done crap.

cheers

stu

[norhtengit]

go running down your street, start at the nearest lamp post, sprint to the next one, then jog to the next one, keep repeating it, its the best way of preparing for the bleep test unless you do the bleep test everyday.

hope this helps

[AngryBillyBob]

Hey any suggestions apart from the lamppost thing of where i could go do a bleep test without looking like a psyco?

[Jon]

Hey any suggestions apart from the lamppost thing of where i could go do a bleep test without looking like a psyco?

Who gives a damm what you look like. Your training to get fit, it doesnt matter if you look like a psyco. Do it in the street, in a carpark, in your local park, etc. Some gyms may do bleep test sessions.

[simonm]

If anyone needs the bleep test I have it in mp3 format and i'll gladly e-mail it to you but you'll probably need broadband to download it cos it's about 11 meg