Multistage Fitness Test (Beep Test)

[keithdixon]

My partner and myself are wanting to join the fire bregade as retained fire fighters and went on a 1 day assessment in which they had a "Bleep test" or "Multistage fitness test" which is a 20 meter length with a tape which bleeps every so often, after each stage the bleeps get closer together (Which means you have to speed up)
We have to get to level 8.4 before we can join the bregade.

The only problem is that neither of us have really done any excercise since we were at school (nearly 16 years ago)

Neither of us are overweight, nor genrally unfit.

i reached level 6.5 and my partner 5

since the assessment we have both gone out running (approx 1.5 miles) 1 to 2 times a day.

Does anyone have any advise on how to train for this type of test?

[Jaster]

I don't have info on the Beep test but I am a Firefighter in the USA.
We have another type of test where you run up stairs with 60Lbs of weight on your back. Carry 50Lbs of weight and crawl around blind folded with a weight vest on. any other questions I would be happy to help.

http://www.discussfitness.com/forums...-us-32429.html

http://www.discussfitness.com/forums/f47/why-i-work-out-32418

[keithdixon]

Thanks for that,

We're in the UK,

for the assessment we had to:-

50KG dead lift (held for 1 min)
simulated ladder lift (25kg to 30ft in 20 mins)
roll out 6 40ft hoses and coil them back up again in 8 mins.
leg lock on a 45ft ladder
navigate a sewer with full breathing app. on
3 written tests
dictation test
and the damn "Bleep test"

[Jaster]

Yeah they do the beep test in football and basketball. i have seen guys on here talk about it. I will put a link up in "Sports Training" and send them to this post. I hope that will help.
In the mean time I fixed the first link in my post as it didn't work. It works now!
Good luck with your tests the world needs more Firefighters!!

[keithdixon]

thanks for that,

Just had the conformation that i have passed all elements of the selection day.

Just the bleep test to go, which is now planned for the end of march.

So time for lots of training

[midgetcop]

That exact test is part of police fitness testing in Ontario. We have to get 6.5....level 8.4? Do you mean 8.5?? Either way, that's pretty intense.

I recommend alternating your cardio between endurance and HIIT.

[keithdixon]

Yep it's 8.4, your lucky over there

[midgetcop]

True. But I'd imagine that firefighters need to be in better shape generally than cops do.

[Pelon]

The Beep Test is designed to test your VO2 Max. Here is a quick link that mentions ways to improve your VO2 Max: http://www.brianmac.demon.co.uk/vo2max.htm

[keithdixon]

the training is coming on ok,

I'm running 1 mile per day, currently at 9 minutes (but started at 11 minutes)
Doing standard sit ups / push ups each day.

Also getting a running machine today that will allow me to monitor speed & time more accurately and to provide some progress and therefore targets.

Does anyone have any suggestions in relation to when to stop training before the bleep test and also what foods / supliments should be taken before to give that extra boost?

[Weston]

Originally Posted by keithdixon

Does anyone have any advise on how to train for this type of test?

My advice for training for the Beep test is that you make the Beep Test your cardio workout rather than run as you are currently doing. You should do the workout every other day and warm-up beforehand by running a mile.

1) This page has some useful links on how to train for and conduct the test http://www.topendsports.com/testing/beephome.htm

2) This page has a table that links your score (i.e. number of shuttles) to your predicted VO2 Max http://www.brianmac.demon.co.uk/msftable.htm

3) At the bottom of this page you can download an mp3 file of the beep test audio http://www.defence.gov.au/army/1_19RNSWR/fitness.htm

Regarding your recent questions, you should stop training about 3 days before the test so that you will have 2 days of rest. Your training diet should include plenty of protein throughout the day to rebuild your leg muscles because sprinting is like doing one-legged squats.

[Blaze]

We do this test at our high school. They call it The Pacer. And that is exactly the key. Pace. The first couple beeps, I start out as a power walk, because the beeps are that slow. And hten you slowly work your way through. By level eight, your pretty much just running non stop. But I think your doing things right. You just gotta run more and get your body used to it. And running short 20 meter sprints would probably be helpful too ya know?

[keithdixon]

Thanks for that, have got a running machine now so can do the 1.5 miles outside and also some work on the machine indoors.
I'll take your advice about the 20M sprints, i know i have improved my basic running / jogging but have not touched the sprinting as yet.
I can see that getting used to sprinting will help with the high levels.

Also started taking some iron tablets (which may or not help but worth a try)

[keithdixon]

Medical passed yesterday,
Including the 'chester step test' (which i had not done before)

I had a result of 45 for the chester step test, i guess this is an estimate of vo2, does anyone know how that compares? Is it good / bad etc?

[Speedfreak]

Originally Posted by Pelon

The Beep Test is designed to test your VO2 Max. Here is a quick link that mentions ways to improve your VO2 Max: http://www.brianmac.demon.co.uk/vo2max.htm

Did anybody else think those times sounded a little ambitious for somebody looking for training advice?