| The bleep test is used by many organizations and | | | | When you arrive at the bottom, turn around, |
| employers to test an individual’s fitness and | | | | sprint to the top again, and repeat this around |
| consists of a shuttle run over 20 meters. | | | | eight times. |
| The test is conducted on a flat surface and is a | | | | This will take around twelve minutes to complete |
| progressive maximal test, which means it starts | | | | and will really push your body and build your cardio |
| easy and gets increasingly harder. | | | | endurance. |
| Those who have done the test know all too well | | | | Be warned! This sort of training really takes it out |
| how hard it is, as it is expected that you will give | | | | of you so I suggest you do not run hill sprints |
| 100% effort. | | | | more than twice a week. |
| The key to improving your score is to work on | | | | Other ways to improve your score involve your |
| building your lungs up to cope with the stress of | | | | technique. |
| this maximal test and one of the best ways to | | | | You only need to place one foot across the line |
| do this is to get out and run some hills. | | | | at the end of each shuttle, so do not run past the |
| Interval sprint training on a hill is the best way to | | | | line with both feet. Also, ensure you turn sharply |
| get your bleep test score higher and should be | | | | and not run in a small arc at either end of the |
| part of anyone’s training who wants to | | | | shuttles. |
| improve cardio-vascular endurance. | | | | If you could leave footprints, then they should be |
| Hill Sprints consist of finding a hill, the steepness of | | | | in a dead straight line. |
| which can be varied, depending on your current | | | | If you can stick to getting out there twice a |
| fitness level, of about 100 meters in length. | | | | week to run some hill sprints, expect your bleep |
| You begin the training session by sprinting at | | | | test score to improve a couple of levels. It is by |
| 100% effort to the top, once you reach the top, | | | | far the single best way to train your body to |
| start a stopwatch and slowly jog back to the | | | | work at high levels of physical exertion and |
| bottom, giving yourself one full minutes rest. | | | | prepare your body for the effort of a bleep test. |