Bleep test

[GeorgeB.]

Hi all

Long story short, I have a fitness test for a new job coming up (14th March to be exact). It's not a hard test, but there is a shuttle run part to it.

Now, I haven't ran or exercised for about the past two years. I'm overweight, but not massively so. (6ft 4 and around 17st). If I were to start running every other day from now until the day, do you think it's possible to pass the bleep test?

It's only a 15m run and you have to achieve a level of 5.4
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[lihp]

Just practice the bleep test and learn the timings.

A lot of people burn themselves by going too quick at the start rather than lack of fitness.
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[P.addy]

I can do bleep tests quite well but am rather unfit (talking £2000 on takeaways last year with the only real exercise walking to the door to collect them)

Grab a little push bike or something, sort legs out and see how it goes

[Rogerborg]

[GeorgeB.]

[P.addy]

Mandem becoming 1 of dem 5-0.

Leg it boyz.

[Tungtvann]

Piece of piss, 5.4 has barely sped up to a trot. I think I got 12-13 at my best, but 10.4 is all we have to achieve when we do it.

[GeorgeB.]

[bikertomm]

IIRC you can fast pace walk up until around level 4..

You need to make it to the other line before the bleep. At that next bleep you need to make it back... and so on.

Good luck
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[Saltire]

The bleep test is a fucking work of satan.

[Nobby the Bastard]

Does this mean I'll need to do some sort of exercise to evade the filth from now on?

Bollocks....
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[Tungtvann]

[jeddy11]

Hate the bleep test sounds like your joining the police ??

Some people think its easy and it is if your young but as you get older 40+ it becomes a real struggle specially the turns etc..

With a little bit of fitness you should be fine..
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[Rogerborg]

[chickenstrip]

[ipip]

Is it definitely 15m? Ours is 20m, which I just assumed was standard. Either way 5.4 should be a doddle if you can jog (slowly) for more than 5 mins.

It's a good test of cardio fitness (VO2 technically) if you run to your absolute limit and not just stop at the pass mark. In a perfect world you run end to end in time with the beeps without stopping. But, your limit will creep up on you from nowhere. You can make a low level pass a bit easier by beating the early beeps (still v slow), which gives you a few seconds pause before the next one. You shouldn't start the next run until you hear the beep.

[-LG-]

[stinkwheel]

Admittedly many years ago since I last did a bleep test but my general fitness is better now.

5.4 is a walk in the park.

Remember though, if it's part of a selection, they may well be looking for how hard you are prepared to push yourself more than your actual final level. No PTI worth their salt is going to wait for you all to get to 5.4, stop the tape and say "Right, you've all passed. Next exercise".

My advice, hoard your strength and keep pushing until you physically can't go on.

With no preparation (and no participation in sports or exercise of any sort) back then, I blew chunks between 10 and 11.
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[anthony_r6]

I absolutely despised the bleep test in school.
Was like torture.
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[Clutchy]

Managed 11.2 when I considered myself averagely fit, 5.4, you have got to be having a laugh!


You may cramp up if you haven't exercised for a while so I'd recommend going on some jogs, just to better yourself if nothing else.
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[totalllama82]

Get some interval training in on some cardio machines. 2 weeks, although not long, will help your endurance.

Other than that, learn the pattern and pace yourself.
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[dydey90]

What the chuff is a bleep test? By level are you talking speed here?
If 5.4 is kmph, it's that really awkward speed between walking and jogging where you're going more upwards than forwards...
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[clancy]

Wouldn't even bother training for 5.4 mate, really is pretty slow. Download the bleep test and try it down the park, you'll probably find yiu can smash that anyway
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