Calculator, scores, training and standards. Everything you need, nothing you don't.
The beep test is one of the most widely used fitness assessments in the world. Schools use it. Police forces use it. The military uses it. Sports teams from the Premier League to your local rugby club use it. And chances are, if you're here, you either need to pass one or want to understand what your score actually means.
The test itself is simple. You run back and forth between two lines 20 metres apart, keeping pace with a series of audio beeps. Every minute or so, the beeps get faster. You keep going until you can't keep up. Your score is the last level and shuttle you completed before dropping out.
Simple in theory. Brutal in practice.
This site covers everything. How the test works, what your score means for your age and gender, how to improve it, and what level you need to reach for specific jobs and sports. The calculator gives you your VO2 max estimate and fitness rating instantly. The training guide is free, detailed and actually based on how the test works rather than generic running advice.
Whether you're preparing for a police fitness test, trying to hit a new personal best, or just want to know where you stand, you're in the right place.
Enter your level, shuttles, age and gender. Get your VO2 max, fitness rating and a comparison against your age group instantly.
Use CalculatorFull norms for all age groups and both genders. See exactly what Excellent, Good and Average looks like for someone your age.
View TablesA structured plan built around how the beep test actually works. Not generic running advice. Specific, progressive and free.
Start TrainingUpdated 2026 requirements for UK Police, British Army, ADF, NZ Police, fire service and more. Know your target before you train.
View StandardsThis site was built by a UK fitness coach with over 25 years of experience working across multiple sports, from grassroots football to elite military preparation. The beep test has been a constant throughout that career — as an assessment tool, a training target and a source of genuine misery for athletes who didn't prepare properly.
The goal here is straightforward. Give people accurate, updated information and genuinely useful tools, without making them pay for it or wade through pages of filler to find what they need.
All content is reviewed and updated regularly. Standards and norms are checked against current sources.
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