Shuttle Run (Beep Test) Level 7: What It Means, VO2 Max, and Performance

What is the level 7 equivalent to in the shuttle run?

In the context of the 20-meter Multi-Stage Fitness Test (MSFT), commonly known as the Beep Test, achieving a "level 7" score signifies an estimated aerobic capacity (VO2 max) of approximately 36.72 ml/kg/min, achieved by completing 10 shuttles at a speed of 12.0 km/h, accumulating a total distance of 1220 meters over roughly 7 minutes and 5 seconds.

Understanding the Multi-Stage Fitness Test (MSFT)

The Multi-Stage Fitness Test (MSFT), often referred to as the Beep Test or Bleep Test, is a widely used maximal aerobic fitness test. It's designed to estimate an individual's cardiorespiratory endurance and maximal oxygen uptake (VO2 max). Developed for its simplicity, cost-effectiveness, and ability to test large groups, it's a staple in athletic assessments, military training, and general fitness evaluations.

The test involves running continuously between two lines placed 20 meters apart, synchronizing with audio signals (beeps). The initial speed is relatively slow (8.5 km/h) and increases by 0.5 km/h at approximately one-minute intervals, known as "levels." Each level consists of a set number of 20-meter shuttles. Participants continue until they can no longer maintain the required speed for two consecutive shuttles, or until they are too exhausted to continue. Their score is recorded as the last completed level and shuttle number.

Deconstructing "Level 7" in the Shuttle Run

When an individual achieves "Level 7" in the 20-meter Multi-Stage Fitness Test, it represents a specific performance threshold with clear physiological and mechanical equivalents:

• Speed at Level 7: The test requires participants to maintain a running pace that begins at 12.0 km/h at the start of Level 7. This speed continues to increase as the level progresses, with the time allowed for each 20-meter shuttle becoming progressively shorter.
• Distance Covered: To reach and complete Level 7, a participant would have accumulated a total running distance of 1220 meters. This includes:
  • Level 1: 7 shuttles (140m)
  • Level 2: 8 shuttles (160m)
  • Level 3: 8 shuttles (160m)
  • Level 4: 9 shuttles (180m)
  • Level 5: 9 shuttles (180m)
  • Level 6: 10 shuttles (200m)
  • Level 7: 10 shuttles (200m)
• Cumulative Time: Completing Level 7 typically takes approximately 7 minutes and 5 seconds from the start of the test. Each level is designed to last roughly one minute, although the exact duration varies slightly with the number of shuttles.
• Estimated VO2 Max: While the MSFT provides an estimation rather than a direct measurement, a common formula used to predict VO2 max from the Beep Test score (Level) is:
  • VO2max (ml/kg/min) = 3.46 × (Last Completed Level) + 12.5
  • For Level 7, this translates to an estimated VO2 max of: 3.46 × 7 + 12.5 = 36.72 ml/kg/min.

Physiological Implications of Level 7 Performance

Achieving Level 7 in the Beep Test suggests a good level of cardiorespiratory fitness for many adult populations.

• Aerobic Fitness: An estimated VO2 max of 36.72 ml/kg/min indicates a functional aerobic system capable of efficiently transporting and utilizing oxygen during sustained physical activity. This is above a sedentary baseline and typically falls into the "average" to "good" fitness category for healthy, non-athletic adults, depending on age and gender.
• Health Benefits: Individuals with this level of aerobic capacity generally experience significant health benefits, including a reduced risk of cardiovascular disease, improved metabolic health, and enhanced overall physical function.
• Sporting Context: While this score might be considered a baseline for some competitive sports, it often indicates a solid foundation for recreational sports and general physical activity. Elite athletes in endurance sports typically achieve much higher scores (often Level 12+), but for the general fitness enthusiast or someone looking to improve their health, Level 7 is a commendable achievement.

Interpreting Your Shuttle Run Results

Understanding your Beep Test score requires context and comparison to normative data.

• Normative Data: Fitness charts often categorize VO2 max scores based on age and gender. For instance, a 30-year-old male achieving Level 7 might be considered "average" or "good," while a 50-year-old female with the same score might be "excellent." Always compare your result to relevant normative tables.
• Factors Influencing Performance: Several variables can affect your score:
  • Training Status: Regular cardiovascular training is the primary determinant.
  • Genetics: Individual genetic predispositions play a role in maximal aerobic capacity.
  • Technique: Efficient turns at the 20-meter mark and maintaining a consistent pace are crucial.
  • Motivation: As a maximal test, mental fortitude significantly impacts the final result.
• Limitations: The Beep Test is an estimation. Factors like body weight (VO2 max is often expressed relative to body weight), recent activity, and even the type of footwear can influence results. It is also a maximal test, carrying inherent risks if not administered properly or if participants have pre-existing medical conditions.

Improving Your Shuttle Run Performance

To enhance your Beep Test score and, by extension, your aerobic fitness, consider these training strategies:

• Interval Training: Incorporate high-intensity interval training (HIIT) with short bursts of intense running followed by brief recovery periods. This directly targets the physiological systems taxed during the Beep Test.
• Continuous Cardiovascular Training: Engage in steady-state cardio activities like jogging, cycling, or swimming for longer durations (30-60 minutes) at a moderate intensity. This builds your aerobic base.
• Speed Work: Practice running at and above the speeds encountered in the middle and later stages of the Beep Test.
• Specificity of Training: Include shuttle runs in your training program. Practice the 20-meter shuttles and sharp turns to improve your running economy and ability to accelerate and decelerate efficiently.
• Strength Training: Stronger leg muscles can improve running efficiency and help maintain form during fatigue. Core strength is also vital for stability.

Conclusion and Practical Application

Achieving Level 7 in the shuttle run (20-meter Multi-Stage Fitness Test) is a strong indicator of a solid level of cardiorespiratory fitness, correlating to an estimated VO2 max of approximately 36.72 ml/kg/min and demonstrating the ability to cover 1220 meters at increasing speeds over about 7 minutes. This performance level is associated with significant health benefits and provides a robust foundation for general physical activity and recreational sports. By understanding what this score represents and employing targeted training strategies, you can continue to improve your aerobic capacity and overall well-being. Always consult with a qualified fitness professional or healthcare provider before starting any new exercise program.