Beep test · level 16 of 21
Beep test level 16
At level 16 of the Beep test, the required speed is 16 km/h: 14 shuttles of 4.50 s each. The level lasts 1 min 03 s; when it ends you have covered 3 420 m in 16 min 49 s. Completing it in full credits you with a MAS of 16 km/h, roughly 51 ml/min/kg of VO₂max.
Level 16, 16 km/h, is a runner worth under 40 minutes for 10 km. Fourteen shuttles at 4.5 seconds: turning technique has become the deciding variable, and one stride too many past the line is paid for immediately.
The previous level, 15, was run at 15.5 km/h. The next one, 17, moves to 16.5 km/h. 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.
Level 16 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 14.5 | 13 | 4.97 | 1 min 05 s | 1 min 05 s | 260 |
| 2 | 15 | 13 | 4.80 | 1 min 02 s | 2 min 07 s | 520 |
| 3 | 15.5 | 13 | 4.65 | 1 min | 3 min 07 s | 780 |
| 4 | 16 | 14 | 4.50 | 1 min 03 s | 4 min 10 s | 1 060 |
| 5 | 16.5 | 14 | 4.36 | 1 min 01 s | 5 min 11 s | 1 340 |
| 6 | 17 | 15 | 4.24 | 1 min 04 s | 6 min 15 s | 1 640 |
| 7 | 17.5 | 15 | 4.11 | 1 min 02 s | 7 min 17 s | 1 940 |
Frequently asked questions
What MAS does level 16 of the Beep test give?
A MAS of 16 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 15.5 km/h (level 15).
How long does level 16 last?
1 min 03 s, i.e. 14 shuttles of 4.50 s. From the start of the test that makes 16 min 49 s of running.
What pace per kilometre is this level?
16 km/h is 3:45 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.