The bleep test, also known as the multi-stage fitness test or 20m shuttle run test, is a commonly used aerobic fitness test. The test involves running back and forth between two lines set 20 meters apart in time to recorded beeps. The time between beeps gets shorter as the test progresses, requiring participants to run faster and faster. Performance on the bleep test is measured by the level and number of shuttles reached before you can no longer keep up with the pace. A level of 8.8 represents a fairly high level of cardiovascular fitness. But what does this level translate to in terms of speed? Let’s take a closer look at how the bleep test works and what running speed corresponds to a level of 8.8.
How the Bleep Test Works
The bleep test begins with a starting speed that the participant must maintain for one minute. This starting speed is quite slow – only 8.5 km/hr. After the first minute, a sound signals the next level has begun and the participant must increase their speed slightly to keep up. Each minute another level begins with the beeps getting closer and closer together, forcing the runner to increase speed. Typically, the test is over when the participant can no longer keep up with the intervals between beeps.
The test is scored based on the level and number of shuttles reached before failing to keep pace. The levels correspond to speeds as follows:
| Level | Speed (km/hr) |
|---|---|
| 1 | 8.5 |
| 2 | 9.0 |
| 3 | 9.5 |
| 4 | 10.0 |
| 5 | 10.5 |
| 6 | 11.0 |
| 7 | 11.5 |
| 8 | 12.0 |
| 9 | 12.5 |
| 10 | 13.0 |
As you can see, the speed increases by 0.5 km/hr with each successive level. So a bleep test score of 8.8 indicates the participant reached partway through level 8 before being unable to keep up.
What Speed is Level 8.8?
Since level 8 corresponds to 12 km/hr, reaching 8.8 indicates maintaining that 12 km/hr pace for nearly the full minute interval. With each level lasting roughly 1 minute, a score of 8.8 would mean completing about 50 seconds at level 8’s pace.
Therefore, the speed associated with a bleep test score of 8.8 is very close to 12 km/hr. To be more precise, we can estimate the speed achieved as follows:
- Level 8 speed: 12 km/hr
- 8.8 indicates completing 50 seconds of the 60 second interval
- 50/60 = 0.83
- 0.83 * 12 km/hr = 9.96 km/hr
Rounding up, a bleep test score of 8.8 corresponds to a running speed of approximately 10 km/hr.
Is a Score of 8.8 Good?
A bleep test score of 8.8 indicates a good level of cardiovascular endurance and aerobic fitness. According to normative data, this score would rank in the 80th percentile for adult males aged 20-29. For adult females aged 20-29, it would rank in the 95th percentile.
In general, a bleep test score of 8.8 or higher is considered excellent for adults. It signifies an ability to maintain strenuous exercise for an extended period of time without fatiguing. Individuals with a score of 8.8 tend to be quite physically active and fit.
However, context is important when evaluating bleep test performance. Athletes in sports like soccer, rugby or hockey that involve a lot of running may be expected to achieve scores of 10 or above. For less active individuals or older adults, a score of 8.8 may be seen as a reach goal representing a high level of fitness.
Here are some benchmarks for interpreting bleep test scores:
| Bleep Test Score | Fitness Level |
|---|---|
| Under 5 | Low |
| 5-7 | Moderate |
| 7-10 | Good |
| Over 10 | Excellent |
So in summary, while a bleep test score of 8.8 is not elite level fitness, it does represent an above average result and a good level of cardiovascular endurance. Maintaining a running speed of 10 km/hr for close to a minute is a significant achievement for most adults.
Improving Your Bleep Test Score
If your current bleep test score falls short of 8.8, don’t be discouraged. There are several ways you can improve your cardiovascular fitness and achieve a higher shuttle run score:
- Engage in vigorous cardio exercise 4-5 days per week. Running, cycling, swimming, and rowing are great options.
- Do interval training by alternating short bursts of intense activity with lower intensity recovery periods.
- Increase your baseline cardio fitness by exercising at a moderate intensity for longer periods.
- Include strength training 2-3 days per week to improve power and efficiency.
- Pay attention to your diet, nutrition, and hydration which all impact energy levels.
- Allow adequate rest and recovery between training sessions.
- Test your fitness every few weeks and aim to incrementally improve your score over time.
Reaching a bleep test score of 8.8 may take months of dedicated training for less fit individuals. But with consistency and hard work, it’s an achievable goal for most people. Testing your limits on the bleep test is a great way to track your aerobic fitness improvements.
Conclusion
In summary, a bleep test score of 8.8 indicates the ability to run at a speed of approximately 10 km/hr for close to 1 minute straight. This represents a high level of cardiovascular fitness, ranking above average compared to normative data. While not an elite score, a result of 8.8 is considered excellent for most adults. With the right training program focused on high-intensity interval work, continuous running, and full-body strength training, improving your bleep test performance to 8.8 and beyond is a realistic goal for motivated individuals.