We've reinvented a PE class classic to seriously test your fitness

We’ve reinvented a PE class classic to seriously test your fitness

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“The Multi-Step Fitness Test,” more commonly known as “the beep test” in school gyms, is a borderline sadistic system designed to estimate your VO2 max, and very broadly, your fitness level.

You may remember running endless cone-to-cone shuttles, desperately trying to keep up with the soundtrack of loud beeps emanating from a scratchy cassette tape, but this workout trades plimsole-clad sprints for the vertical drop. of the burpee, which means it’s a lesson you can swot for absolutely anywhere.

The test involves following an audio recording of a set of timed “beeps” (which can be found on iTunes, Spotify or YouTube, by simply searching for “multi-step fitness test”). To refresh your memory, you traditionally start a sprint each time the audio sounds, with the gaps between the beeps getting progressively shorter with each “step”. In this workout, you’ll forgo running in favor of dropping onto the bridge and performing two to five reps of the ever-versatile burpees to each toe. Choose a higher number of reps for a faster and more intense explosion, or reduce the reps to two for a long, hardcore lung crusher.

Increase your number of repetitions as the intervals between beeps gradually get shorter. Once you can no longer perform the prescribed work before the next beep sounds, the course is over. The final beep that you have successfully completed indicates your score; until your reps note your finish “level” and aim to surpass it on subsequent attempts to ensure progress.

arm, leg, human leg, human body, shoulder, elbow, wrist, joint, standing, knee,

1. Burpee x 2-5 reps with each beep

Stand straight, breathe in, and squat down, placing both hands on the floor between your feet. Jump your feet up from a push-up position before lowering your chest to the floor (A). Straighten your arms and jump your feet forward, before jumping into the air, touching your hands above your head (B) Focus on your breathing throughout, it will take you far.

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