Beep test · level 4 of 21
Beep test level 4
At level 4 of the Beep test, the required speed is 10 km/h: 9 shuttles of 7.20 s each. The level lasts 1 min 05 s; when it ends you have covered 640 m in 4 min 12 s. Completing it in full credits you with a MAS of 10 km/h, roughly 29 ml/min/kg of VO₂max.
Level 4, 10 km/h, is the first useful landmark: the speed of a steady jog, what a beginner holds over 5 km. Children aged 10 to 12 in PE typically stop between levels 4 and 6.
The previous level, 3, was run at 9.5 km/h. The next one, 5, moves to 10.5 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 4 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 8 | 7 | 9 | 1 min 03 s | 1 min 03 s | 140 |
| 2 | 9 | 8 | 8 | 1 min 04 s | 2 min 07 s | 300 |
| 3 | 9.5 | 8 | 7.58 | 1 min 01 s | 3 min 08 s | 460 |
| 4 | 10 | 9 | 7.20 | 1 min 05 s | 4 min 12 s | 640 |
| 5 | 10.5 | 9 | 6.86 | 1 min 02 s | 5 min 14 s | 820 |
| 6 | 11 | 10 | 6.55 | 1 min 06 s | 6 min 20 s | 1 020 |
| 7 | 11.5 | 10 | 6.26 | 1 min 03 s | 7 min 22 s | 1 220 |
Frequently asked questions
What MAS does level 4 of the Beep test give?
A MAS of 10 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 9.5 km/h (level 3).
How long does level 4 last?
1 min 05 s, i.e. 9 shuttles of 7.20 s. From the start of the test that makes 4 min 12 s of running.
What pace per kilometre is this level?
10 km/h is 6:00 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.