Beep test · level 6 of 21
Beep test level 6
At level 6 of the Beep test, the required speed is 11 km/h: 10 shuttles of 6.55 s each. The level lasts 1 min 06 s; when it ends you have covered 1 020 m in 6 min 20 s. Completing it in full credits you with a MAS of 11 km/h, roughly 32 ml/min/kg of VO₂max.
Level 6, 11 km/h, is the median of unprepared entry-test candidates, and it already meets the lowest thresholds of some police and fire standards. A healthy adult who does not run stops here. Two interval sessions a week take them to level 8 in six weeks.
The previous level, 5, was run at 10.5 km/h. The next one, 7, moves to 11.5 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 6 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 9.5 | 8 | 7.58 | 1 min 01 s | 1 min 01 s | 160 |
| 2 | 10 | 9 | 7.20 | 1 min 05 s | 2 min 05 s | 340 |
| 3 | 10.5 | 9 | 6.86 | 1 min 02 s | 3 min 07 s | 520 |
| 4 | 11 | 10 | 6.55 | 1 min 06 s | 4 min 13 s | 720 |
| 5 | 11.5 | 10 | 6.26 | 1 min 03 s | 5 min 15 s | 920 |
| 6 | 12 | 11 | 6 | 1 min 06 s | 6 min 21 s | 1 140 |
| 7 | 12.5 | 11 | 5.76 | 1 min 03 s | 7 min 25 s | 1 360 |
Frequently asked questions
What MAS does level 6 of the Beep test give?
A MAS of 11 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 10.5 km/h (level 5).
How long does level 6 last?
1 min 06 s, i.e. 10 shuttles of 6.55 s. From the start of the test that makes 6 min 20 s of running.
What pace per kilometre is this level?
11 km/h is 5:27 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.