Multi-stage fitness test
The multi-stage fitness test, also known as the beep test, bleep test, PACER 'test, or the 20m shuttle run test', is a running test used to estimate an athlete's aerobic capacity.
The test requires participants to run 20 meters back and forth across a marked track keeping time with beeps. Every minute, the time between beeps gets shorter; and participants must run faster. If a participant fails to reach the relevant marker in time, they are cautioned. A second caution ends the test for that runner. The number of shuttles completed is recorded as the score of that runner. The score is recorded in "Level.Shuttles" format. The maximum number of laps on the 20-meter PACER test is 247.
The test is used by sporting organizations around the world along with schools, the military, and others interested in gauging cardiovascular endurance, an important component of overall physical fitness. The multi-stage fitness test is also part of most health-related fitness test batteries for children and adolescents, such as Eurofit, Alpha-fit, FitnessGram and ASSOFTB.
A voice track is often included, with various tones to represent the end of laps and levels. The most known one was recorded by Roger Francisco in Champaign, Illinois in 1982.
The multi-stage fitness test was first described by Luc Léger with the original 1-minute protocol, which starts at a speed of 8.5 km/h, and increases by 0.5 km/h each minute. Other variations of the test have also been developed, where the protocol starts at a speed of 8.0 km/h and with either 1 or 2-minute stages, but the original protocol is nevertheless recommended. The test appears to encourage maximal effort by most children. Additionally, the test's prediction of aerobic capacity is valid for most individuals, including those who are overweight or obese.
Procedure
Prior to the test commencing, runners line up at the 0m marker, facing the 20m marker. Following a countdown, a double beep or voice cue signals the start.- Runners commence running towards the 20m marker
- At or before the following beep, runners must reach the 20m marker. Touching with a single foot is acceptable
- At or after, but not before, the same beep, runners commence running back to the 0m marker
- At or before the next beep, runners must reach the 0m marker
- At or after, but not before, the same beep, runners start the next circuit
Notes: The distance between the "start" and "turn around" markers is usually 20m; however, the test can also be carried out using a 15m track. Shuttle completion times are modified in proportion.
Leger specified a 1-minute protocol: that is, each level was meant to last approximately 1 minute. However, because speed changes mid-shuttle confuses matters, the algorithm for a change in level is as follows: "the next level commences on completion of the current shuttle when the absolute difference between the time spent at the level and 60 seconds is the least".
Scoring
A runner who fails to reach the relevant marker in time is cautioned; if they want to continue, they must touch the marker before turning back. Two consecutive failures terminates their attempt. Their most recent completed shuttle is marked as their score.Scoring is usually done using "Level.Shuttle" terminology; for example, 10.2, which means "completed 2 shuttles at level 10".
Test details
The tables below describe the specifics of the Leger version 20-meter and 15-meter test.20-meter test
Derived from "20 m Shuttle Run Test " purchased from https://www.kinesiologue.com/en/produits| Level | Laps | Cumulative laps | Speed | Speed | Lap time | Level time | Level distance | Cumulative distance | Cumulative time |
| 1 | 7 | 7 | 8.5 | 5.3 | 8.47 | 59.3 | 140 | 140 | 00:59 |
| 2 | 8 | 15 | 9.0 | 5.6 | 8.00 | 64.0 | 160 | 300 | 02:03 |
| 3 | 8 | 23 | 9.5 | 5.9 | 7.58 | 60.6 | 160 | 460 | 03:04 |
| 4 | 8 | 31 | 10.0 | 6.2 | 7.20 | 57.6 | 160 | 620 | 04:02 |
| 5 | 9 | 40 | 10.5 | 6.5 | 6.86 | 61.7 | 180 | 800 | 05:03 |
| 6 | 9 | 49 | 11.0 | 6.8 | 6.55 | 58.9 | 180 | 980 | 06:02 |
| 7 | 10 | 59 | 11.5 | 7.1 | 6.26 | 62.6 | 200 | 1,180 | 07:05 |
| 8 | 10 | 69 | 12.0 | 7.5 | 6.00 | 60.0 | 200 | 1,380 | 08:05 |
| 9 | 10 | 79 | 12.5 | 7.8 | 5.76 | 57.6 | 200 | 1,580 | 09:02 |
| 10 | 11 | 90 | 13.0 | 8.1 | 5.54 | 60.9 | 220 | 1,800 | 10:03 |
| 11 | 11 | 101 | 13.5 | 8.4 | 5.33 | 58.7 | 220 | 2,020 | 11:02 |
| 12 | 12 | 113 | 14.0 | 8.7 | 5.14 | 61.7 | 240 | 2,260 | 12:04 |
| 13 | 12 | 125 | 14.5 | 9.0 | 4.97 | 59.6 | 240 | 2,500 | 13:03 |
| 14 | 13 | 138 | 15.0 | 9.3 | 4.80 | 62.4 | 260 | 2,760 | 14:06 |
| 15 | 13 | 151 | 15.5 | 9.6 | 4.65 | 60.4 | 260 | 3,020 | 15:06 |
| 16 | 13 | 164 | 16.0 | 9.9 | 4.50 | 58.5 | 260 | 3,280 | 16:05 |
| 17 | 14 | 178 | 16.5 | 10.3 | 4.36 | 61.1 | 280 | 3,560 | 17:06 |
| 18 | 14 | 192 | 17.0 | 10.6 | 4.24 | 59.3 | 280 | 3,840 | 18:05 |
| 19 | 15 | 207 | 17.5 | 10.9 | 4.11 | 61.7 | 300 | 4,140 | 19:07 |
| 20 | 15 | 222 | 18.0 | 11.2 | 4.00 | 60.0 | 300 | 4,440 | 20:07 |
| 21 | 15 | 237 | 18.5 | 11.5 | 3.89 | 58.4 | 300 | 4,740 | 21:05 |
15-meter test
Derived from Dr. Leger Test Manuals| Level | Laps | Cumulative laps | Speed | Speed | Lap time | Level time | Level distance | Cumulative distance | Cumulative time |
| 1 | 9 | 9 | 8.5 | 5.3 | 6.35 | 57.2 | 135 | 135 | 00:57 |
| 2 | 10 | 19 | 9.0 | 5.6 | 6.00 | 60.0 | 150 | 285 | 01:57 |
| 3 | 11 | 30 | 9.5 | 5.9 | 5.68 | 62.5 | 165 | 450 | 03:00 |
| 4 | 11 | 41 | 10.0 | 6.2 | 5.40 | 59.4 | 165 | 615 | 03:59 |
| 5 | 12 | 53 | 10.5 | 6.5 | 5.14 | 61.7 | 180 | 795 | 05:01 |
| 6 | 12 | 65 | 11.0 | 6.8 | 4.91 | 58.9 | 180 | 975 | 06:00 |
| 7 | 13 | 78 | 11.5 | 7.1 | 4.70 | 61.0 | 195 | 1170 | 07:01 |
| 8 | 13 | 91 | 12.0 | 7.5 | 4.50 | 58.5 | 195 | 1365 | 07:59 |
| 9 | 14 | 105 | 12.5 | 7.8 | 4.32 | 60.5 | 210 | 1575 | 09:00 |
| 10 | 14 | 119 | 13.0 | 8.1 | 4.15 | 58.2 | 210 | 1785 | 09:58 |
| 11 | 15 | 134 | 13.5 | 8.4 | 4.00 | 60.0 | 225 | 2010 | 10:58 |
| 12 | 16 | 150 | 14.0 | 8.7 | 3.86 | 61.7 | 240 | 2250 | 12:00 |
| 13 | 16 | 166 | 14.5 | 9.0 | 3.72 | 59.6 | 240 | 2490 | 12:59 |
| 14 | 17 | 183 | 15.0 | 9.3 | 3.60 | 61.2 | 255 | 2745 | 14:00 |
| 15 | 17 | 200 | 15.5 | 9.6 | 3.48 | 59.2 | 255 | 3000 | 15:00 |
| 16 | 18 | 218 | 16.0 | 9.9 | 3.38 | 60.8 | 270 | 3270 | 16:00 |
| 17 | 18 | 236 | 16.5 | 10.3 | 3.27 | 58.9 | 270 | 3540 | 16:59 |
| 18 | 19 | 255 | 17.0 | 10.6 | 3.18 | 60.4 | 285 | 3825 | 18:00 |
| 19 | 19 | 274 | 17.5 | 10.9 | 3.09 | 58.6 | 285 | 4110 | 18:58 |
| 20 | 20 | 294 | 18.0 | 11.2 | 3.00 | 60.0 | 300 | 4410 | 19:58 |
| 21 | 21 | 315 | 18.5 | 11.5 | 2.92 | 61.3 | 315 | 4725 | 21:00 |