15m Bleep Test   I have added some files on here and a training suggestion for those preparing for a 15m bleep test. There are many different ways one could train for the test, as long as its done with the right frequency, intensity, time and type of training it will work.   Here is one training method:   Prepare yourself and set your target   1) Run the bleep test to your maximum, then rest for a few minutes. It is recommended that one rests for longer than 2 minutes. I will add an article at some point on the energy systems and their recovery! We are looking for good quality efforts here, not sluggish fatigue driven ones so rest is good! This can be active rest such as walking or far slower jogging. Make sure your result is recorded!   Choose one of the higher level tracks   2) Choose one of the tracks to run with that is faster than the level you got to in the full test. These tracks last 90 seconds, you should stop and rest when you can no longer maintain the speed, this is important. There is no point plodding along at a slower pace when the test itself gets faster. You are aiming to build up your tolerance to the faster speeds...building more speed endurance.  You should run this to and from the bleep test lines. Again you should rest for longer than a couple of minutes to allow a good recovery.   Repeat as required   3) Repeat this as neccesary, or go for one of the faster levels and follow the same process. Each week you should aim to do more; either more repetitions/longer time at that speed/reduce rest periods.   Write it down   4) Keep a record so you can monitor your training. You should increase your volume gradually and integrate specific rest periods, or a de-loading period. This is where you perform a lot less work than your previous weeks training. You could do this by only performing one repetition of work at one of the tracks. The next week you could go back to 3 or 4 repetitions. Or you could vary your volume or intensity on a session by session basis - more one session, more the next, less after that, then more etc etc.   Maintain frequency   5) Perform this up to 3 times per week, not on consecutive days. Also consider integrating some specific strength training throughout your training week. Eventually I will add some sample strength training suggestions on this site.   Remember the above is just an example to put into context the importance of trying to do more as ones body adapts and illustrate how important it is to record results to monitor progress.   Aerobic/VO2/heart rate training   There is no problem incorporating some running to specifically increase VO2 max (oxygen uptake) into this program, perhaps working at a level where heart rate is around 50-70% maximum. If you are deconditioned a brisk walk may get you to this intensity, and you will still get benefit working at the lower end of this range, perhaps 50% max. As your fitness improves you would find a jog gets you to this intensity...and so on. This could be done on a Monday and Saturday prior to the specific bleep test runs for example - it would certainly get you warm for them! Alternatively one could get both the aerobic and anaerobic benefits with some high intensity interval training, this takes less time and in some cases can give greater gains for both energy systems!   Even with 20 minutes continuous jogging before the bleep test sessions, it is probably around 30-40 minutes including rest unless you are more advanced in your training! Remember you only progress with overload, so do a little more each week, don't do too much too soon! Also remember to listen to your body, if you haven't planned in some easier sessions/rest days and you feel particularly tired either do less or take the day off!   FITNESS TEST DOWNLOADS   Track 1 - intro to 15m bleep test [MP3 Audio - 256.04 KB]   Track 2 - full 15m bleep test [MP3 Audio - 7.77 MB]   Track 3 - level 5 for 90 seconds [MP3 Audio - 1.42 MB]   Track 4 - level 6 for 90 seconds [MP3 Audio - 1.35 MB]   Track 5 - level 7 for 90 seconds [MP3 Audio - 1.41 MB]   Track 6 - level 8 for 90 seconds [MP3 Audio - 1.43 MB]   Track 7 - level 9 for 90 seconds [MP3 Audio - 1.4 MB]   Track 8 - level 10 for 90 seconds [MP3 Audio - 1.43 MB]   Track 9 - level 11 for 90 seconds [MP3 Audio - 1.4 MB]   The below track is for those who "fear" the bleep test. You know who you are, those nerves in the belly, the jelly legs, all at the thought of hearing "level 3....level 4..."! This track is the bleep test with no level indicators up to level 12. If you get past this level you probably don't need any training advice...unless you are going for level 17 as your goal! This track won't tell you what level you are getting to - for goal setting purposes just record the time you get to, instead of the level.   Track 10 - full bleep test, no levels [MP3 Audio - 7.33 MB]   With thanks to Sean for the below track, 15m test up to level 9, the only difference is this one has 3 countdown beeps which may help with pacing.   15m test with countdown beeps [MP3 Audio - 5.95 MB] Site design by Steve Bridgeman Sitemap - Fitness Articles - Tewkesbury Boxing - Circuit Training - Fitness Shop