20m bleep test levels, full chart
The standard multi-stage fitness test (MSFT), level by level: running speed, number of shuttles, seconds per shuttle, and cumulative distance and time.
| Level | Speed (km/h) | Shuttles | Shuttle (s) | Total dist | Total time |
|---|---|---|---|---|---|
| 1 | 8.0 | 7 | 9.00 | 140m | 1:03 |
| 2 | 9.0 | 8 | 8.00 | 300m | 2:07 |
| 3 | 9.5 | 8 | 7.58 | 460m | 3:07 |
| 4 | 10.0 | 9 | 7.20 | 640m | 4:12 |
| 5 | 10.5 | 9 | 6.86 | 820m | 5:14 |
| 6 | 11.0 | 10 | 6.55 | 1,020m | 6:19 |
| 7 | 11.5 | 10 | 6.26 | 1,220m | 7:22 |
| 8 | 12.0 | 11 | 6.00 | 1,440m | 8:28 |
| 9 | 12.5 | 11 | 5.76 | 1,660m | 9:31 |
| 10 | 13.0 | 11 | 5.54 | 1,880m | 10:32 |
| 11 | 13.5 | 12 | 5.33 | 2,120m | 11:36 |
| 12 | 14.0 | 12 | 5.14 | 2,360m | 12:38 |
| 13 | 14.5 | 13 | 4.97 | 2,620m | 13:42 |
| 14 | 15.0 | 13 | 4.80 | 2,880m | 14:45 |
| 15 | 15.5 | 13 | 4.65 | 3,140m | 15:45 |
| 16 | 16.0 | 14 | 4.50 | 3,420m | 16:48 |
| 17 | 16.5 | 14 | 4.36 | 3,700m | 17:49 |
| 18 | 17.0 | 15 | 4.24 | 4,000m | 18:53 |
| 19 | 17.5 | 15 | 4.11 | 4,300m | 19:54 |
| 20 | 18.0 | 16 | 4.00 | 4,620m | 20:58 |
| 21 | 18.5 | 16 | 3.89 | 4,940m | 22:01 |
Each 20m shuttle is one length. The test starts at 8.0 km/h and speeds up half a km/h at most levels; the beeps get closer together as you climb. A completed level 10 is 1,880m in about 10 minutes 32 seconds.
Reading a score: "10.6" means you completed 6 shuttles of level 10
before dropping out. Your score is the last shuttle you finished in time with the beep.
Level Best is awaiting App Store release
Table generated from the published Léger 20m MSFT protocol (start 8.0 km/h,
+0.5 km/h per level from level 2). Totals: 247 shuttles, 4,940m across 21 levels.