The beep test is used to measure aerobic and anaerobic conditioning. The test requires you to run sets of 20m runs with varying rest in between each run. The starting speeds of the bleep test average around 8.0 km/hr and progresses by 0.5 km/hr each minute. The treadmill can be used as a replacement for open space or when the weather isn't suitable for outdoor running. Always warm up prior to performing the bleep test.
Setting It Up
To set up the bleep test on a treadmill, you need to set the speed of the treadmill to 8.0 km/hr. Bring a boom box or computer with speakers and place it near the treadmill so that you can audibly hear each bleep. The incline of the treadmill should be set at a grade of zero to one depending on which grade feels most comfortable for your ankles and knees.
Performing The Test
To perform the test, start by cutting on the bleep test sound program so that the sound plays through the boom box or computer. Start by walking onto the safety blocks of treadmill and holding onto the safety rails. When you hear the first bleep, quickly jump on to the running belt and begin running. Make sure you are prepared to run fast, as the belt will already be moving quickly. Run on the belt until you see you have covered 20m and then quickly jump onto the safety blocks of the treadmill. Again, wait until you hear the bleep and repeat the process. Every minute, increase the speed of the treadmill by 0.5 km/hr. Continue running shuttles until you can no longer keep up with the pace of the bleeps or are too exhausted to continue.
Safety
Make sure you wear the safety clip that comes standard with most treadmills. This safety clip attaches around your waist and if you get too far away from the treadmill the clip will pull out of the treadmill and cut the machine off. You should also have a partner on hand to catch you, in case you start to fall off the back of the treadmill. The partner will also be responsible for recording the number of successful shuttles you run.
Considerations
Running the bleep test on the treadmill is less safe than running it on flat ground; however, practicing the transition from quickly jumping on a running belt and getting to speed will minimize this risk. Reaching level eight is an average score for males while reaching a level six is an average score for females between the ages of 18 and 30.
