How do I do a 20-metre beep test?
Mark two lines exactly 20 metres apart on a clear, non-slip surface. Warm up and check that you can hear the cues at both ends. Set off at the starting beep and reach the other line by the next cue. If you arrive early, wait for that cue before setting off again. Each journey between the lines is one shuttle.
When should I stop the beep test?
Stop when you choose to finish or cannot keep reaching the line on time. Common procedures end after two consecutive missed shuttles. The browser cannot see your running: its display shows scheduled cues. Confirm the last shuttle you actually completed before copying a result. Stop if you feel unwell.
Can I use a smaller back garden?
Yes. Enter your measured distance, from 5 to 100 metres, or tap 10 m practice. The timer recalculates each shuttle interval to maintain the chosen running speed. Shorter courses mean more turns, so a garden session is not directly comparable with a standard 20-metre test. Use the space as a practice course.
Which beep-test timing does this use?
The default starts at 8.5 km/h and increases by 0.5 km/h each level. Each level uses the whole number of shuttles nearest to one minute. This is a clearly specified training version, with its full timing table above. Recordings and assessment protocols differ; use an assessor’s prescribed recording for an official test. A 15-metre police test uses different timing.
Can I change the pace, countdown and sound?
Use the Starting countdown checkbox to switch the countdown on or off. Open Customise pace & timing to change its duration, starting speed, speed increases, target level duration and number of levels. Volume remains adjustable during the run. Reset returns the timing to the 20-metre defaults. The beeps are generated locally, and no account or streamed recording is needed.
Will it keep playing with my phone locked?
Keep the page visible. The app requests a screen wake lock where supported, but your device can refuse or release it. Hiding the page or interrupting audio ends the continuous session rather than letting an unreliable timer continue. Pause is available for practice, with that limitation recorded in the result.
The speed progression follows the Léger multistage shuttle-run research. Shuttle counts are calculated from the selected distance, speed and duration; the initial default levels also match Coventry’s published protocol table (Table 2.1). This tool does not estimate VO₂max or issue an official fitness score.