Beep test · level 19 of 21
Beep test level 19
At level 19 of the Beep test, the required speed is 17.5 km/h: 15 shuttles of 4.11 s each. The level lasts 1 min 02 s; when it ends you have covered 4 300 m in 19 min 55 s. Completing it in full credits you with a MAS of 17.5 km/h, roughly 57 ml/min/kg of VO₂max.
At 17.5 km/h level 19 is the last one that elite athletes reach regularly in a shuttle test. Beyond it, a turn every four seconds becomes limiting in itself, whatever the aerobic capacity.
The previous level, 18, was run at 17 km/h. The next one, 20, moves to 18 km/h and counts 16 shuttles instead of 15. 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 19 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 16 | 14 | 4.50 | 1 min 03 s | 1 min 03 s | 280 |
| 2 | 16.5 | 14 | 4.36 | 1 min 01 s | 2 min 04 s | 560 |
| 3 | 17 | 15 | 4.24 | 1 min 04 s | 3 min 08 s | 860 |
| 4 | 17.5 | 15 | 4.11 | 1 min 02 s | 4 min 09 s | 1 160 |
| 5 | 18 | 16 | 4 | 1 min 04 s | 5 min 13 s | 1 480 |
| 6 | 18.5 | 16 | 3.89 | 1 min 02 s | 6 min 16 s | 1 800 |
Frequently asked questions
What MAS does level 19 of the Beep test give?
A MAS of 17.5 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 17 km/h (level 18).
How long does level 19 last?
1 min 02 s, i.e. 15 shuttles of 4.11 s. From the start of the test that makes 19 min 55 s of running.
What pace per kilometre is this level?
17.5 km/h is 3:26 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.