The following 3-week training plan is specifically designed to train for the Beep Test. Also known as the multi-stage fitness test, bleep test, pacer test, Leger-test or 20-m shuttle run test.
This is Version 2 of the plan, updated in June 2021.
The test involves running continuously between two points that are 20 meters apart. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. You must be at the line when the beep sounds. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You are allowed only one level to beep before you reach the line. If you do not make the next interval then the most recent level completed is your final score.
This plan includes chassis integrity training, as well as upper and lower body accessory and strength endurance training. This is a minimal equipment plan… all you need is cones for the Beep Test, a stopwatch, an audio recording of the Beep Test intervals (link below), and a Pull Up bar.
20 METER SHUTTLE SPRINTS
You will perform Shuttle Sprints based on your Beep Test score. This chart will tell you how many repetitions you will complete each round. One 20 meter length equals one rep.
Set up a 10m marker halfway between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep.
20M SHUTTLE SPRINT INTERVAL CHART
- Stopwatch, preferably one that can record lap times.
- Pull Up Bar
- Cones for Beep Test
- Beep Test Interval Audio
Where can I find Beep Test Audio?
Click Here for audio. You can find them for free on the web.
What does 5/7x Push Ups mean?
The lower number is the rep count for women. So women do 5x Push Ups, men do 7x Push Ups. This applies to Pull Ups also.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.