The Bleep Test is one of the widely accepted tests to measure the fitness of a participant. It has levels of shuttle runs where the participant runs between two targets placed 20 meters apart.  This test is used to measure participant's fitness level based on the VO2 Max score. This is the measurement of millimeter per kilogram per minute.

The standard bleep test follows a few criteria as follows,

1. There are 21 levels in The Bleep Test.
2. Each of the levels in the test lasts for about 60 seconds.
3. The targets in each of the levels are placed 20 meters apart.
4. Every participant is given a warm-up time of about 10 minutes.
5. Once the audio is played, the participant will start shuttling.
6. When the bleep sounds, the participant should have one foot on the target line.
7. The participant has to wait at the line until the bleep is heard if the participant reaches the target before the bleep.
8. If the participant misses the bleep consequently and is out of synchronization then the test is stopped for that participant and the VO2 Max score is read.

If you fail in The Bleep Test then one can improve your VO2 Max score by utilizing The Bleep Test Training Program – Version May 2011 by Personal Fitness Tests.

Criteria for VO2 Max Score

VO2 Max score differs by gender. A good VO2 Max score for male would be more than 60. A person who reaches 70 would succeed in The Bleep Test if he follows the right practice. In the same way, for woman a good VO2 Max score would be more than 52. If a woman has VO2 max score more than 60 then she is said to have a high level of fitness, which she should direct appropriately towards passing The Bleep Test.