Beep test · level 10 of 21
Beep test level 10
At level 10 of the Beep test, the required speed is 13 km/h: 11 shuttles of 5.54 s each. The level lasts 1 min 01 s; when it ends you have covered 1 880 m in 10 min 33 s. Completing it in full credits you with a MAS of 13 km/h. An adult who stops during this level has an estimated VO₂max of 50.6 ml/min/kg (Léger 1988 equation, age set to 18).
Level 10, 13 km/h, is the threshold of a good score. It is the typical MAS of an adult regional team-sport player, and where trained women commonly sit. The most demanding standards place their male minimum around this level.
The previous level, 9, was run at 12.5 km/h. The next one, 11, moves to 13.5 km/h and counts 12 shuttles instead of 11. On this test the gap between two levels is small in speed and large in feel, because fatigue carries over from one level to the next.
The VO₂max shown comes from the equation Léger and colleagues published with the test in 1988. It starts from the last level announced, the one during which you stop, not the last one completed: S = 8 + 0.5 × 10 = 13 km/h. It also depends on age, capped at 18; the figure above is for an adult. For a child or a teenager the same level gives a higher figure: the VO₂max calculator gives it for every age from 8 to 17. It is an estimate, not a measurement.
Level 10 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 11.5 | 10 | 6.26 | 1 min 03 s | 1 min 03 s | 200 |
| 2 | 12 | 11 | 6 | 1 min 06 s | 2 min 09 s | 420 |
| 3 | 12.5 | 11 | 5.76 | 1 min 03 s | 3 min 12 s | 640 |
| 4 | 13 | 11 | 5.54 | 1 min 01 s | 4 min 13 s | 860 |
| 5 | 13.5 | 12 | 5.33 | 1 min 04 s | 5 min 17 s | 1 100 |
| 6 | 14 | 12 | 5.14 | 1 min 02 s | 6 min 19 s | 1 340 |
| 7 | 14.5 | 13 | 4.97 | 1 min 05 s | 7 min 23 s | 1 600 |
Frequently asked questions
What MAS does level 10 of the Beep test give?
A MAS of 13 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 12.5 km/h (level 9).
How long does level 10 last?
1 min 01 s, i.e. 11 shuttles of 5.54 s. From the start of the test that makes 10 min 33 s of running.
What pace per kilometre is this level?
13 km/h is 4:37 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.