11/19/2023 0 Comments 20m beep testSee our guide to 10-20-30 training for more details. It’s not easy, but it does give results and is a great way to train to hit those higher beep test levels. To be specific, however, our most recommend training session is the notorious 10-20-30s, which has been shown to give already fit people impressive fitness improvements, even whilst training half the distance they usually did. It will certainly familiarise you more with working at the higher speeds the beep test will take you to.įor a thorough introduction to this concept, check out our guide to Fartlek training to see how you can structure your own workouts effectively. Evidence has shown that this can improve your level of overall fitness faster than normal running. That can be done using interval or Fartlek training, which involves training part of the time at speeds above (and sometimes way above) your normal running pace. Instead, you need to push your running up a gear and work your aerobic and anaerobic fitness. That’s fine if you’re a beginner looking to get a basic level of fitness, but running for a long time at a single speed isn’t really what the beep test is looking for. Many people train for the beep test by going for long runs. You’re fit, but what’s the best way to train specifically for the beep test? If this is you, it could mean taking a new approach to training. So your fitness levels are already pretty good but you’re looking to achieve an even higher score on the test? Most people doing the beep test for sports purposes will fall into this category. Now skip past the more advanced section below for further advice at the bottom of this article. The bottom line for you is that training needn’t be complicated, just get out there often and make sure that you’re challenging yourself each time or you won’t be getting any fitter. If you want to measure your speed and distance while you’re running (you really should), you can simply use an app on your phone like RunKeeper, or Nike+ Running – or use a specialist GPS watch like the Garmin Forerunner 10*. Generally: if you’re fit enough to do a kilometre at that pace then you should reach that level on the test its self. You can look up the speed you need to reach by looking at our guides to the beep test or yo-yo test (depending on which version you are doing). So if you’re aiming for level 10 on the standard beep test (a very good level) then try to work up to running at 13km/h – in other words you should be doing 1 km in just over 4 and a half minutes. To make sure you are going to hit your desired beep test level, it’s a good idea to try to run around the pace of the level that you’re trying to reach. Train like Rocky if you want, as long as it’s improving your fitness. But keep in mind that the beep test is one that tests your RUNNING fitness so your training can’t ignore this. Your preparation can include anything that gets you fit: swimming, cycling, aerobics. This isn’t like a school exam, you can’t cram the night before! Doing too much in too short a space of time risks injury. Let’s be clear: getting fit will not happen overnight. If you’re in this situation it’s essential that you establish a regular fitness routine and do it for several weeks, preferably months, before the test. The fitness requirements for these tests aren’t incredibly high, but if you’re not doing any form of regular exercise, this will still be a challenge. Many people need to do the beep test for the police, fire or army recruitment purposes. If your fitness levels are low (if not, skip to the next section): So, how can you improve your level of fitness specifically for the beep test? Here’s how: 1. Some of the ways to win are simply knowing the right tips and tricks for the beep test, but that doesn’t take away from the simple fact that your score is determined mainly by how fit you are. It’s difficult and uncomfortable towards its latter stages, but there are ways to beat it. By its very nature, the beep test (or yo-yo test) is designed to take you to the limits of your fitness levels.
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