Beep Test Calculator
Estimate VO₂ max from the shuttle run
AI logs your meals from a photo. Diet & workouts in one app.Get the free apphighest level you completed in the 20 m beep test, e.g. 9
Beep Test Calculator
The beep test, or multi-stage fitness test, is a standard 20-metre shuttle run used in schools, the military and team sports to measure aerobic capacity. Enter the level you reached and this calculator estimates your VO₂ max and rates your fitness against general adult benchmarks. Use it to test endurance, track progress, and set your next level target.
The beep test (20 m multi-stage shuttle run) ramps up running speed every minute until you can no longer keep pace. From the level you reached, this tool estimates running speed (8 + 0.5 × (level − 1) km/h) and predicts VO₂ max with Léger's adult formula (5.857 × speed − 19.458). As a rough adult guide, a VO₂ max under 25 is poor, around 35–43 is average, and over 52 is excellent — norms shift a lot with age and sex, so track your own trend.
How to use this beep test calculator
Enter the level you reached in the 20 m multi-stage shuttle run — the beep test — and press calculate. You instantly see the running speed at that level, your estimated VO2 max in ml/kg/min and a fitness rating from poor to excellent, with no sign-up needed. If you only remember the level and shuttle, just use the last full level you completed.
How to read your result
The speed at level L is 8 + 0.5 × (L − 1) km/h: level 1 starts at 8 km/h and every level is 0.5 km/h faster. That speed feeds the Léger equation to estimate VO2 max, and the rating bands are: under 25 poor, 25–34 below average, 35–42 average, 43–51 good, and 52 or more excellent. A higher VO2 max means your body can deliver and use more oxygen per minute.
The science behind the numbers
The 20 m shuttle test was published by Léger and colleagues as a practical field estimate of maximal aerobic power: the pace is set by recorded beeps, rises each minute, and the final speed you sustain predicts VO2 max. This calculator uses the adult regression VO2 max = 5.857 × speed − 19.458. VO2 max is one of the strongest markers of endurance performance and long-term health.
Limits and practical tips
A field estimate is not a lab test: turning technique, floor grip, pacing, motivation and age all shift the result, and the adult equation is less accurate for children. Warm up properly, run to true exhaustion and retest in similar conditions to track progress. Compare the estimate with CaloNote's VO2 Max calculator, plan training with Running Pace and Heart Rate Zone, and log sessions in the CaloNote app.
Frequently Asked Questions
- What is the beep test?
- The beep test, or 20 m multi-stage shuttle run, measures aerobic fitness. You run between two lines 20 metres apart in time with audio beeps that speed up each level. The level you reach estimates your VO2 max and overall endurance.
- How is VO2 max estimated from the beep test?
- The calculator uses the level and shuttle you reached to estimate VO2 max in mL/kg/min from validated shuttle-run equations. Enter your final level (and shuttle if known) and it returns your VO2 max plus a fitness rating for your age and sex.
- What is a good beep test score?
- Scores vary by age and sex, but recreationally fit adults often reach around level 7-10, while well-trained athletes exceed level 12-13. A higher level means greater aerobic capacity. Compare your result against age- and sex-matched norms rather than a single fixed target.