Improving Your Bleep Test Score ο·―The bleep test or multi stage fitness test is used by many sports teams, schools and forces (armed through to emergency services) throughout the world as part of their selection criteria or annual fitness assessments. It is a great method of delivering a standardised test that can be repeated pretty much anywhere that has a flat 20m, whether that's for group or self assessment, especially as you can now download various free apps that indicate the levels as you go. For those of you who have not had the pleasure of doing one it's simply a continuous shuttle run over 20m that increases speed every minute and all you have to do to stay on the pace is reach the end of each shuttle on the bleep. Your test is finished when you fail to reach two consecutive end lines on the bleep. The speed starts at 8.5km/h at level one and increases by 0.5km/h every minute until reaching 18km/h at level 20. It's a maximal test and for this reason when it comes to training specifically for it I think that four main areas need to be addressed: Aerobic fitness Anaerobic threshold training (improving your bodies ability to remove lactate (lactic acid)) Specific conditioning (shuttle sprints and turning) Mental strength As with preparation for all physical tests, races and events it all comes down to how long have you got to train for it, so I'm going to give you an eight and a four week plan. Eight Week Plan Prior to starting - conduct a bleep test to see your current level Week 1-4 - 45-60min plyo/agility circuit, 45-60min easy run, 45-60min plyo/agility circuit, 30min interval session using 20m shuttles Week 5-7 - 45-60min plyo/agility circuit, 45-60min easy run, 30-45min medium intensity run, 30min interval session using 20m shuttles Week 8 - 30 min medium intensity run & 45min easy run Four Week Plan Prior to starting - conduct a bleep test to see your current level Week 1 & 2 - 45-60min plyo/agility circuit, 45-60min easy run, 30-45min medium intensity run, 30min interval session using 20m shuttles Week 3 - 45-60min easy run, 30-45min medium intensity run, 30min interval session using 20m shuttles Week 4 - 30 min medium intensity run & 45min easy run For the intervals perform pyramids (1 shuttle sprint, 1 jog, 2 sprint 1 jog, 3 sprint 1 jog etc until ten and then repeat back down to 1 sprint 1 jog - add an extra jog shuttle if required and reduce it as you progress) The above training combined with sensible nutrition and a drive to succeed, will have a a huge effect on all the four areas mentioned above. Good luck and train hard...