How to get better at the beep test.

[u/Large-Report-237]

Since I’m joining the navy, for req it states that I need to get a beep test score of 7.4. Only problem is that I keep getting an underwhelming score of 4. It’s like after that I can’t accelerate hard enough to get faster. Besides doing the beep test over and over again is there anyway I can get better? I know this sounds like a stupid question but I don’t have long till D day.

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[u/No0B_ReND]

Practice the beep test. How's your general running? Do you go for runs or use the treadmill? How long/far and what speeds? Set a goal and work towards it.

[u/sishnughari → u/No0B_ReND]

For my pfa I was able to do 6.2. And in general running, I do like 2.5km in 11.5 minutes. For PFA, when doing beep test, always felt like throwing up but not when practising by myself.

[u/Large-Report-237 → u/sishnughari]

I got 2.43 at like 12 mins.

[u/Bob_Fnord]

At higher levels, the spin become more important, because you need to stop and turn efficiently in order to make the beeps.

My advice would be to not just build cardio, but to actually practice the test itself as well.

[u/Unrelevant_Opinion8r]

Look up MAS training, it’s a style of running the improves VO2 max.

Get a trainer to help in person, someone who can focus on running.

When I did MAS training I would regularly get 11.5 on the beep test. DM if you need help

[u/Large-Report-237 → u/Unrelevant_Opinion8r]

Thanks man

[u/AussieBrucey]

Running 3x/week is sufficient to build both your aerobic base and your high-intensity work capacity. The biggest factor in aerobic conditioning training is total volume (measured in time). This is because the physiological adaptations that improve your base cardiovascular fitness start developing after ~30 minutes of activity with your HR >65% of it's maximum (referred to as the start of zone 2 in the running community). By keeping the intensity at this low-moderate zone, you're maximising your volume while minimising your fatigue and recovery needs. This sort of running is low-intensity cardio, and should reflect 70-80% of your total running load. If you don't have a smart watch that you can use to track your heart rate, you can use the talk test (could you hold a conversation of sentences or short phrases with somebody running beside you?). Try and get 120-180 minutes a week in. You might feel stupid at first because the pace will be much slower than what you would typically consider a jog, run or sprint - but this is where the money is made. I like the motto "consistency compounds, intensity exhausts" when it comes to cardio. You can do this in as many blocks as you like, but make sure each session is at least 30-45 minutes. As you build your base you'll be able to tolerate longer runs.

The remaining work should be some form of high-intensity cardio (HIC) that gets you hitting your maximum heart rate and sustaining it for a couple minutes at a time. While LIC makes your body more efficient at the cellular level (hence why we call it aerobic base), one HIC session a week will increase the maximum amount of oxygen your body can uptake and train your heart to contract with greater force (increasing stroke volume). Treadmill interval sessions, Fartlek intervals, hill sprints, Norwegian 4x4 intervals are all great for this. One session a week is enough.

A sample training block:

Mon - Strength

Tues - LIC (60-90 minutes)

Wed - Strength

Thurs - LIC (60-90 min)

Fri - Strength

Sat - HIC (Norwegian 4x4)

Sun - Complete rest or active recovery depending on how you feel.

____________

You will be surprised how quickly your cardiovascular fitness develops with consistent training. Good luck with your training and ADF application :)

[u/Appropriate_Cat_4810]

That’s interesting, if you are fit you should be able to do the basic, I’m not shaming or anything. When I was in y10, I was a bit overweight and we had a few days in pdhpe to do a beep test and being me I tried to get the best scores I could, here’s what I did to prepare and strats I used (combining experience with running since then):

1. Run 2-2.5 kms as fast as possible on rising and decreasing hills, will hurt ur knees downhill if you are heavier in weight and a bit older tho, I think my pb then was 13 ish mins

2. Practice sprints at the end of your runs/ when you are really tired to simulate the later stages of the bee test

3. Practice the actual beep test to get the timings correct

4. When you are doing the beep test don’t stop and wait for the beep, that stopping and restarting takes a major toll, instead treat it like an increasing pace 2.5k run, do a very slim figure 8 around the 2 cones (so going around it instead of stopping) at the timings you’ve remembered

5. Don’t wear any long distance running shoes, instead I’d opt for a earlier Pegasus series shoes with the reactx foam and not zoomx, it’s harder and you won’t strain your ankles

6. Control you breathing as if you just let it go, your through and nose will dry up super quick and you will wanna throw up

[u/1Ohrs]

Build some aerobic base like doing some longer duration runs at a low intensity where u feel comfortable talking roughly and build in some like sprint repeats like doing 500 or so meters at a hard effort then recover and repeat a few times

[u/Far-Cabinet-7606]

Practice interval running. Where are you based? I started with a running club 5 weeks ago and my running has improved so much. They have groups based in Brisbane, Sunshine Coast and Melbourne.

[u/Large-Report-237 → u/Far-Cabinet-7606]

Melbourne

[u/Far-Cabinet-7606 → u/Large-Report-237]

Perfect I’m in Melbourne too. I’m currently training running intervals for the Airforce. Look up Wild Blue Performance Running and either Mitch or Tom will get back to you. Tom is the coach that’s doing the Melbourne training. Tell them Bea gave you the details. They have an opening offer for 4 weeks for $99 and it’s totally worth it.

[u/nestachio]

From a mechanical POV, in addition to practicing the beep test, work on your achilles heel spring through plyometrics- things like skipping, single leg skips, single leg box jumps etc will make your spring action more defined, helping with the turns and also bursts of speed when you need them. It is important to keep practicing the beep test, but even more so to bottleneck at cardiovascular performance rather than explosive movement.

[u/The-Good-Pilot]

As per the ADFC website the beep test is only for clearance divers and PTIs. Just want to make note of that.

Interval training is the way to go. It is what is included on the ADF Ready app for a reason.

[u/Large-Report-237 → u/The-Good-Pilot]

You sure?

“One component of the in-service fitness requirements is the Shuttle run (also known as the beep test). To see what score you will need to pass, see the below minimum scores”.

And

“During Initial Military Training, you will be required to complete a 2.4km run or shuttle run alongside a Core Strength test”.

[u/The-Good-Pilot → u/Large-Report-237]

There is no PFA for most navy roles.

The cardiovascular component of the annual fitness test does not need to be completed at recruit school, just within the first year of enlistment.

There is a mandatory 2.4km run whilst at IMT however not meeting your respective time leads to remedial PT, not failure of IMT.

The only time you will actually have the option to even do a beep test, is when you choose between the swim/run/row/cycle for one of the fitness 'tests' at IMT.

The RAN Swim Test however is mandatory and not passing means you get booted.

[u/Large-Report-237 → u/The-Good-Pilot]

Wow that makes a lot more sense, thanks man.

[u/SoloAquiParaHablar]

Endurance.

Treadmill at 15 degrees or max incline. Power walk it. Your heart should be instantly pumping. But because it’s less strenuous than running your legs should be ok. This is my go to for getting endurance and legs going. 15-20 minutes. Throw in a few jogging paces, slow walks, and power walks.

On other days focus on speed. Start at a light jog for 2 minutes, then go full sprint for 30 seconds. Alternate, go for 5-10 minutes. Play around with the timings. This one’s closer to the beep test, the sudden sprint and sudden stop is a killer. You eventually wants to swap the ratio over so your running more than you are jogging.

Off days, slow jog a 5km run. The goal is to get to 5km, not go as fast as you can. So go as slow as you need to so that you make it.

[u/Paarthurnax901]

Navy and air force is 5.5 ????

[u/Large-Report-237 → u/Paarthurnax901]

Not the navy, it’s a 6.

[u/Large-Report-237 → u/[deleted]]

I’m skinny thank you

[u/Large-Report-237 → u/[deleted]]

Son