One of the strategies I use in the Bootcamp Workout Ideas manuals is to simply have the whole group do the same drill. However, I assign each individual one of 3 modified versions of the drill, depending on whether I deem them to be a beginner, intermediate or advanced.

Since the beep test provides a universal standard for measuring fitness (actually conditioning), my experi-ence has taught me that everyday civilians can generally be classified as follows:

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BEEP TESTING FOR OUTDOOR GROUPS

By Garry Robinson www.kaizenoutdoorfitness.com

Why is the beep test useful for group outdoor personal trainers?

With civilian bootcamps or outdoor fitness groups, it is extremely common to have widely varying levels of fitness within the same group. This can make it very difficult for personal trainers to create workouts that challenge all the participants equally.

Beep Test Level

Less than 6 Beginner

6 to 9 Intermediate

10+ Advanced

So gaining knowledge of how each of your clients performs in a beep test will enable you to use my workout programs to personalise their experience and get even more benefits of participating in your group exercise program!

What exactly is the beep test? The beep test, or multi stage fitness test is a practical field test that can accurately measure an individual’s V02 Max. Test subjects simply run between 2 cones in time with a beep until they can no longer keep up. You end up with a score that is a generic, universal indicator of how fit you are in terms of general physical preparedness. Tables and online calculators are available that will convert your score from the field test into a scientific met-ric measured in millilitres of oxygen used in one minute per kilogram of body weight. It is commonly used by sports team coaches to determine whether or not a player will be able to perform at the level required to participate in a competitive game. For example, a player returning from injury will prob-ably undergo a beep test to see if he or she is ‘match fit’. Military and emergency services also use it to set a bar for entry requirements during recruitment. They re-quire individuals to attain a certain level of fitness to perform active duty.

How to run a beep test for your bootcamp group You will need:

A smartphone or tablet with external speakers

A beep test app or soundtrack (search for ‘multi stage fitness test’ to find one) 30m tape measure

Cones or witches hats

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Subjects run between two lines spaced at 20m apart, trying to keep up with a set of pre-recorded beeps. The start speed is a brisk walking pace of 8.5 km/h. The level changes approximately every minute at which point the beeps start to get closer together. The speed gets 0.5 km/h faster on each level until participants are running flat out. Participants try to keep up with the recording, getting as many levels and shuttles into the test as they possibly can. The level and shuttle at which you can no longer keep up is your final score. By setting it up as shown, you can maximise use of space and enable everyone in your group to do the test at the same time. I have run this system with groups of 30+ people. Just make sure that the soundtrack can be heard at both ends of the testing area. Maximal effort is required to make the result valid. Doing the beep test as group encourages participants to give a little bit more than they normally would and get to that maximal point where they can no longer continue. PTI Tip: Some people freak out at the idea of being tested. So try not to use the word ‘test’ or call it by its offi-cial name. Simply set it up and explain that you are doing a fun, shuttle drill called ‘keep up with the beep’ or something. Play a warm up game as usual and then get straight into it.

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SUMMARY

The beep test offers a universal indicator of an individual’s general physical preparedness.

It is a useful tool for bootcamp instructors and outdoor personal trainers because it allows you to create drills that will challenge each member of your group individually. By giving each client a unique and rewarding exercise experience they will experience faster fitness gains and enjoy their workouts so much more.

You can run a single beep test for large groups of 30 or more people. Doing it as a group encour-ages people to give maximal effort, which is critical for achieving and accurate measurement of VO2 max.

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