Beep test calculator
Type the level and shuttle a player reached on the 20 m beep test and get the distance, the speed and an estimated VO2 max. Below it, the same for the Yo-Yo intermittent recovery test, the one most soccer clubs use.
Beep test (20 m multistage fitness test)
Distance and speed from the common 20 m beep test table. VO2 max estimated with Léger et al. 1988, Journal of Sports Science: speed = 8 + 0.5 × level, age held at 18 for adults (r = 0.71 in 188 children aged 8 to 19, r = 0.90 in 77 adults). PubMed
Yo-Yo intermittent recovery test
VO2 max estimated with Bangsbo, Iaia and Krustrup 2008, Sports Medicine: IR1 distance × 0.0084 + 36.4, IR2 distance × 0.0136 + 45.3. PubMed
Both numbers are estimates from a running test, not a lab measure. The useful number is a player's own change from one test day to the next: same surface, same shoes, same warm-up, same time of day. To see how a Yo-Yo result sits against professional players, use the calculator on soccer fitness tests.
Beep test or Yo-Yo test for soccer?
The beep test runs without a break until a player drops off, so it measures steady aerobic fitness. Soccer is stop and start. The Yo-Yo intermittent recovery tests add 10 seconds of jogging after every 2 × 20 m shuttle, so they measure how well a player repeats hard efforts, which is closer to a match. For a squad, the Yo-Yo or the 30-15 tells a coach more; the beep test is what most schools and juniors already know.
The beep test table
| Level | Shuttles | Speed (km/h) | Total distance at the end of the level (m) |
|---|---|---|---|
| 1 | 7 | 8.0 | 140 |
| 2 | 8 | 9.0 | 300 |
| 3 | 8 | 9.5 | 460 |
| 4 | 9 | 10.0 | 640 |
| 5 | 9 | 10.5 | 820 |
| 6 | 10 | 11.0 | 1020 |
| 7 | 10 | 11.5 | 1220 |
| 8 | 11 | 12.0 | 1440 |
| 9 | 11 | 12.5 | 1660 |
| 10 | 11 | 13.0 | 1880 |
| 11 | 12 | 13.5 | 2120 |
| 12 | 12 | 14.0 | 2360 |
| 13 | 13 | 14.5 | 2620 |
| 14 | 13 | 15.0 | 2880 |
| 15 | 13 | 15.5 | 3140 |
| 16 | 14 | 16.0 | 3420 |
| 17 | 14 | 16.5 | 3700 |
| 18 | 15 | 17.0 | 4000 |
| 19 | 15 | 17.5 | 4300 |
| 20 | 16 | 18.0 | 4620 |
| 21 | 16 | 18.5 | 4940 |
Run it with your squad
Full Season runs the whole test day from the coach's phone: the beeps, the scores typed once, each result ranked in the squad and set against published marks, and every player's program built from their weakest test. See what a club gets.