Shuttle Run / Beep Test


This is one of the most tried and tested endurance tests currently available. This is also known as a multi-level fitness test.

The Rookie Me 20 metre shuttle run is based on the standard beep test from the AIS (Australian Institute of Sports).

To purchase audio test from the AIS please visit:

Equipment Options

  • Beep test CD
  • Measuring Tape
  • Marking Tape and Cones
  • CD or MP3 Player
  • Recording Sheets (as specified below)
  • Assistant/Training partner (recommended)


To begin this procedure the Rookie Me athlete is required to stand behind the starting line. This line will be parallel to another line – spaced out exactly 1.5 metres apart and 20 metres in length. Please refer to the diagram.

No movement should occur before the first signal from the audio’s direction.

Once the initial command is given the Rookie Me athlete will begin the test. The test requires the athlete to run back and forward continuously, based on instruction from the audio. The athlete will wait for a ‘beep’ or ‘bleep’ before turning around and running the 20m stretch again.

The sound indicates what speed the Rookie Me athlete is required to pace themselves at.

Rookie Me Enter Score

The score is based on the level of shuttles that is reached and the level of beeps in that particular shuttle. Therefore the score will be made up of two components.

For example: LEVEL: 9, SHUTTLES: 6.

Please note the table below for scoring purposes:

Level Shuttles Shuffles (in total) Shuttle Time (secs)
1 7 7 9.00
2 8 15 8.00
3 8 23 7.58
4 9 32 7.20
5 9 41 6.86
6 10 51 6.55
7 10 61 6.26
8 11 72 6.00
9 11 83 5.76
10 11 94 5.54
11 12 106 5.33
12 12 118 5.14
13 13 131 4.97
14 13 144 4.80
15 13 157 4.65
16 14 171 4.50
17 14 185 4.36
18 15 200 4.24
19 15 215 4.11
20 16 231 4.00
21 16 247 3.89


If the athlete is not able to reach the line before the beep sounds, then they are given a warning. The athlete must then endeavour to catch up before the next beep sounds. If they do so, the test continues.

If the athlete does not reach the line before the next beep sounds, then the test will stop. This indicates that the athlete failed to reach the 20 metre line (twice in a row).

This suggests that the athlete is not able to continue. The Rookie Me athlete must then record the score based on the number of Levels and Shuttles that has been achieved into their Athlete Profile.

DISCLAIMER: We strongly recommend that you warm up before taking part in any Rookie Me test metric/testing metrics/procedures to avoid injury/injuries, as you are solely responsible for your own health and conduct. Please refer to the Rookie Me T&Cs for more information.

If you require further help or guidance on this testing procedure, do not hesitate to contact the Rookie Me team - we are here to support you so that you can be recognised.

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