Beep Test (PACER) Audio
Play the 20 m multistage shuttle run straight from your browser: a beep for every shuttle, a triple beep and spoken callout at each new level, and a big display of level, shuttle and time to the next beep. Record scores for a whole group, then convert any result into an estimated VO2 max with norms.
Last updated:
| Date | Runner | Score | Laps | VO2 max |
|---|
Full level table: speed, shuttles and timing
How to use the Beep Test (PACER) Audio
- Mark two lines 20 meters apart (65 ft 7 in) on a flat, non-slip surface, with room to turn at each end.
- Optional: type the runners' names, one per line, for group mode. Turn the volume up or connect a speaker.
- Press Start beep test. After the countdown, run to the far line and reach it before the next beep, then turn and run back.
- Keep up as the speed rises each level. A runner is out after failing to reach the line before the beep twice in a row (or when they stop).
- Record the score by tapping the runner's name or pressing Stop & record result, then read the VO2 max estimate.
How the 20 m beep test works
Runners shuttle between two lines 20 meters apart. Each beep marks the moment you should reach the next line. The required speed starts at 8.0 km/h (a brisk jog), jumps to 9.0 km/h at level 2, and then rises by 0.5 km/h every level. A level lasts about one minute, so the number of shuttles per level grows from 7 to 16 as the shuttles get shorter in time. The time for one shuttle is simply 20 m ÷ speed: at level 1 that is 20 ÷ 2.22 m/s = 9.0 seconds, at level 10 (13.0 km/h) it is 5.54 seconds.
The audio on this page is generated with the Web Audio API and scheduled against the audio clock, so beeps stay precisely in time even if the screen is busy. A triple beep marks every new level, and the voice callout announces the level number.
Beep test score to VO2 max (adults)
| Score | Laps | Distance | Speed | Estimated VO2 max |
|---|---|---|---|---|
| 4.2 | 25 | 500 m | 10.0 km/h | 26.8 |
| 6.2 | 43 | 860 m | 11.0 km/h | 33.7 |
| 8.2 | 63 | 1,260 m | 12.0 km/h | 40.5 |
| 10.2 | 85 | 1,700 m | 13.0 km/h | 47.4 |
| 12.2 | 108 | 2,160 m | 14.0 km/h | 54.3 |
| 14.2 | 133 | 2,660 m | 15.0 km/h | 61.2 |
| 16.2 | 159 | 3,180 m | 16.0 km/h | 68.1 |
Calculated with VO2 max = 3.46 × (level + shuttle ÷ (level × 0.4325 + 7.0048)) + 12.2. Fitness categories in the tool use widely published VO2 max norms by age and sex (adapted from Heyward's fitness assessment tables).
Running a fair test
- Warm up for 5 to 10 minutes with easy jogging and mobility drills.
- Use a flat, dry, non-slip surface with at least 1 to 2 meters of space beyond each line.
- One foot must touch or cross the line at every turn. Turn on the spot rather than running wide arcs.
- Don't run ahead of the beeps early on: pacing the slow levels saves energy for later.
- Have a spotter for each group of runners to call warnings and record scores. In group mode, tap the runner's name the moment they drop out.
- The test is maximal. Anyone with heart, lung or other health concerns should check with a doctor before an all-out effort, and anyone feeling unwell should stop.
Frequently asked questions
What is the beep test?
The beep test, also called the bleep test, multistage fitness test or 20 m shuttle run, is a running test where you go back and forth between two lines 20 meters apart, timed by beeps. The pace starts slowly and increases every level (about every minute). Your score is the last level and shuttle you completed.
Is the beep test the same as the PACER test?
They use the same idea. PACER (Progressive Aerobic Cardiovascular Endurance Run) is the version used in school fitness testing and is usually scored as the total number of 20 m laps. This page shows both: the level.shuttle score and the total lap count.
How fast is each level?
Level 1 is 8.0 km/h, level 2 is 9.0 km/h, and every level after that adds 0.5 km/h, up to 18.5 km/h at level 21. Each level lasts about a minute, with 7 shuttles at level 1 up to 16 shuttles at levels 20 and 21. The full table is under the tool.
How is VO2 max estimated from the beep test?
For adults the tool uses a commonly used equation for the 20 m test: VO2 max = 3.46 × (level + shuttle ÷ (level × 0.4325 + 7.0048)) + 12.2. For ages 6 to 17 it uses Léger's 1988 equation based on running speed and age. Both are estimates; a laboratory test measures VO2 max directly.
What is a good beep test score?
It depends on age, sex and sport. As a rough guide for adults, a score around level 8.4 corresponds to an estimated VO2 max of about 41, and level 11 to about 50 mL/kg/min. Enter your score, age and sex to see the fitness category from the norms table.
When is a runner out?
Under the usual rules, a runner who does not reach the line before the beep gets a warning and must catch up; failing to reach the line on two consecutive beeps ends the test. Record the last shuttle they completed in full.
Can I run the test in a smaller space?
The timing assumes exactly 20 meters, so shorter distances would make every level easier and the VO2 max estimate wrong. Measure the course carefully with a tape measure.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.