Beep test · level 7 of 21
Beep test level 7
At level 7 of the Beep test, the required speed is 11.5 km/h: 10 shuttles of 6.26 s each. The level lasts 1 min 03 s; when it ends you have covered 1 220 m in 7 min 22 s. Completing it in full credits you with a MAS of 11.5 km/h. An adult who stops during this level has an estimated VO₂max of 41.6 ml/min/kg (Léger 1988 equation, age set to 18).
At 11.5 km/h the test becomes a test. Breathing is loud, calves feel the turns, and a badly shod candidate loses footing on the line. It is a transition level: those who finish it cleanly usually go two levels further.
The previous level, 6, was run at 11 km/h. The next one, 8, moves to 12 km/h and counts 11 shuttles instead of 10. 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 × 7 = 11.5 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 7 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 10 | 9 | 7.20 | 1 min 05 s | 1 min 05 s | 180 |
| 2 | 10.5 | 9 | 6.86 | 1 min 02 s | 2 min 07 s | 360 |
| 3 | 11 | 10 | 6.55 | 1 min 06 s | 3 min 12 s | 560 |
| 4 | 11.5 | 10 | 6.26 | 1 min 03 s | 4 min 15 s | 760 |
| 5 | 12 | 11 | 6 | 1 min 06 s | 5 min 21 s | 980 |
| 6 | 12.5 | 11 | 5.76 | 1 min 03 s | 6 min 24 s | 1 200 |
| 7 | 13 | 11 | 5.54 | 1 min 01 s | 7 min 25 s | 1 420 |
Frequently asked questions
What MAS does level 7 of the Beep test give?
A MAS of 11.5 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 11 km/h (level 6).
How long does level 7 last?
1 min 03 s, i.e. 10 shuttles of 6.26 s. From the start of the test that makes 7 min 22 s of running.
What pace per kilometre is this level?
11.5 km/h is 5:13 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.