Get your blood pumping and your muscles warm, but avoid doing anything so vigorous that it wears you out for the actual test! 3. Turn efficiently Your routine should take you through some gentle jogging, dynamic stretching, and then gentle turning motions to ready you for the requirements of the test. Ideally you should spend five to ten minutes warming up before you do the test. If you do not do a warm-up then you probably will not perform at your best and, more worryingly, you could risk injury which could set your fitness back several levels. The audio tracks to some of the tests include a specific instruction that you should warm up before-hand, and some don’t. The most reliable way to do better on these tests will always be through increasing your fitness levels. If you can’t improve your fitness level before you next take the test then don’t panic, you can still follow the tips below to maximise your score. Sometimes it can be difficult to know where to get started or what’s best for you to do, which is why we’ve put together a guide: how to train for the beep test, which should help make the task of getting fit as painless as possible. In the long term, there are no fitness gains without being prepared to push yourself, but it’s all about knowing how to make your battle to be fit as simple and easy as you can. The test is supposed to measure your underlying fitness levels, so the best way to ace the test is to get as fit as you possibly can. However, whilst the other tips below should each add a little extra onto your performance, this is the only sure way to make big progress.

It’s so blindingly obvious that it almost seems an insult to call this a ‘tip’. Here are our top 8 tips for making sure that you perform to your limits.

If you’re going to do them, you should be as prepared as you possibly can so that when it’s all over and your’e panting heavily, lying on the floor, you can do so with a smile on your face, knowing your score is the very best it can be. Make no doubts about it, these tests are tough. As far as sport is concerned, they are in wide-scale use among professional teams and players. Some jobs, such as the police or the army make these tests mandatory for new recruits – that’s how useful they are. The advantage that they have is that they are both easily set-up and provide a universal measure of how fit you are. The Beep Test and its more recent alternative, the Yo-Yo test, are staple fitness tests that you can easily do yourself to test your fitness. The beep test is a killer, isn’t it? What starts off as an easy jog soon turns in to several minutes of grueling effort, as the beeps steadily catch up with you.

Beep test good score