Cardio calculator

Beep test calculator

Turn a 20 m multistage shuttle run score into an estimated VO₂ max — enter the level and shuttle you reached. Free, instant, no sign-up.

What is the beep test?

The beep test — also called the bleep test, multistage fitness test, or 20 m shuttle run — has you run back and forth between two lines 20 m apart, arriving before each recorded beep. The beeps get closer together every level, so the required speed climbs from 8.0 km/h until you can no longer keep up. Your score is the level and shuttle where you dropped off.

How this calculator works

We use Léger's equation from the original 20 m shuttle run study: VO₂ max = 31.025 + 3.238 × S − 3.248 × A + 0.1536 × S × A, where S is the running speed of the level you reached in km/h and A is age in years. The equation was derived on 8- to 19-year-olds, so adults are evaluated at 18 — the standard convention. There is no sex term in Léger's equation; the same level scores the same for everyone.

Why the shuttle number does not move the VO₂ estimate

Speed is fixed for the whole of a level, so the aerobic speed the equation uses steps up level by level rather than shuttle by shuttle. The shuttle you reached still matters: it sets your total distance, your total running time, and the tie-break when two people finish on the same level.

Beep test level and speed table

Level 1 is run at 8.0 km/h, level 2 jumps to 9.0 km/h, and every level after that adds 0.5 km/h. Finishing all 21 levels means 247 shuttles and 4 940 m of running.