Topic: Shuttle Run Calculations

[FiZZiKaL]

Hi, I'am beginning my basic on Nov. 9th in Saint Jean. I was curious about the shuttle run or so called beep test. I found a chart on wikipedia and was curious as if it was accurate and the same principles as the 20 metre run done in the fitness test.

Chart: In this order Level    Shuttles    Speed (km/h)    Seconds per shuttle    Total level time (s)    Distance (m)    Cumulative Distance (m)    Cumulative Time (min and seconds)


1    7    8.0    9.00    63.00    140    140    1:03
2    8    9.0    8.00    64.00    160    300    2:07
3    8    9.5    7.58    60.63    160    460    3:08
4    9    10.0    7.20    64.80    180    640    4:12
5    9    10.5    6.86    61.71    180    820    5:14
6    10    11.0    6.55    65.50    200    1020    6:20
7    10    11.5    6.26    62.61    200    1220    7:22
8    11    12.0    6.00    66.00    220    1440    8:28
9    11    12.5    5.76    63.36    220    1660    9:31
10    11    13.0    5.54    60.92    220    1880    10:32
11    12    13.5    5.33    64.00    240    2120    11:36
12    12    14.0    5.14    61.71    240    2360    12:38
13    13    14.5    4.97    64.55    260    2620    13:43
14    13    15.0    4.80    62.40    260    2880    14:45
15    13    15.5    4.65    60.39    260    3140    15:46
16    14    16.0    4.50    63.00    280    3420    16:49
17    14    16.5    4.36    61.09    280    3700    17:50
18    15    17.0    4.24    63.53    300    4000    18:54
19    15    17.5    4.11    61.71    300    4300    19:56
20    16    18.0    4.00    64.00    320    4620    21:00
21    16    18.5    3.89    62.27    320    4940    22:03

So, therefore the completion of stage 6 is a total of 6minutes:20seconds of running from the start of the test. The distance being 1.02KM total from the beginning and a speed of 11km/h achieved at the end of the sixth level. I was wondering if these tests were the same? If, so it may help people judging for what level 6 might be, thanks in advance. The link http://en.wikipedia.org/wiki/Multi-stage_fitness_test#Calculations

[PMedMoe]

Well, it does look similar to a chart I posted here, so I'd say it's close.

[prima6]

It looks similar, but not identical and the principle is the same.  When I ran the 20 MSR this year I timed it on my stopwatch and I hit the completion of each level almost exactly on each minute (a few seconds either way).  When I hit 10.5 it was almost right on 10:30.  I think that likely some of the stages have fewer shuttles than what's depicted in the above chart.

[armychick2009]

Quick question... so, women need to hit level 4. Does that mean ALL of level four (to just before level five?) or... all of level three and the first beep of level four?

Is that clear as mud? Sorry if it's a bit of a ... dumb.... question

Thanks in advance!

[CDN Aviator]

ALL of level 4

[armychick2009]

Thank you! 

I better get crackin' then!

[FiZZiKaL]

I thought it was completion of level 5 for female and completion of level 6 for males?

[NFLD Sapper]

Minimum standards are posted in MINIMUM FITNESS STANDARDS

[marlborough]

Remember though, that just running that distance in that time in a straight line is quite a bit easier.  In the shuttle run you have to stop and change directions every 20 metres, so maybe aim 2 levels higher if you're running in a straight line.

[ic0n]

hey quick question, when your doing the physical tests, what order do you have to do them in? and is there breaks inbetween each one? and do they let you warm up before starting

[Redeye]

Shuttle Run - Grip Test - Push-Ups - Sit-Ups.

There's a warm up at the beginning, not really any breaks other than the wait to get the grip test done.

hey quick question, when your doing the physical tests, what order do you have to do them in? and is there breaks inbetween each one? and do they let you warm up before starting

[jeffb]

Minimum standards are posted in MINIMUM FITNESS STANDARDS

The key word here is minimum. While you can pass with the minimum standard, you're going to have a hard time keeping up with your peers on PT and once you get to the field potion of your training. Your ruck sack doesn't care what gender you are or how old you are and your fire team partner won't either on a section attack. Get in the best possible shape you can and ignore the minimum standards. 

[Petamocto]

It's not really the same as just stating a distance and speed (responding to the original post).

The biggest challenge with the test is that you are stopping and accelerating so much, which is far harder.

That's why people who can typically run for an hour before passing out can only do this test for 10 minutes.

[CDN_LoneWolf_CDN]

They look pretty close to the 'beep test' many of us are familiar with.

With regards to minimum standards and training, in the 'Reg force physical fitness guide' (created June 4, 2009) recommended timings for the 2400 metre run are given as follows:

Men under 30 years of age: 11:56-10:13 (acceptable), <10:13 (superior)
Women under 30...            : 14:26-12:36 (acceptable), <12:36 (superior)

These times gradually increase with age category.  The document can be found here: http://www.forces.ca/media/_PDF/physical_fitness_en.pdf
For reserves, the guide is a bit different: http://www.forces.ca/media/_PDF/fitnessresv_en.pdf; but in essence, the same.

I have been making preparations based on the outlines provided in the guide, but also supplementing with other exercise routines, focusing heavily on core strength and stamina.  Definitely aim for the 'superior' times for the 2400 metre run, and, with reference to Petamocto:
 

  It's not really the same as just stating a distance and speed (responding to the original post).  The biggest challenge with the test is that you are stopping and accelerating so much, which is far harder.  That's why people who can typically run for an hour before passing out can only do this test for 10 minutes. 

So do some 'suicide runs' as well (even better if you time them)!

[Petamocto]

The 2.4km distance is most commonly used in the Cooper Test, which is the official standard of several university sports teams, as well an an unofficial guide by some CF PT sessions.

Unofficial meaning it's not recognized standards-wise so you can't punish someone if they fail.

It consists of 5 x events (2,400m run, push ups, chin ups, sit ups, max bench press) that each have a max score of 20 points, giving a total score out of 100.

These aren't the real numbers, but basically say you do the run in 11 minutes and get 18 points for that, you add that to the 15 points you got for 45 push ups, etc...for the other events.

[HavocSteve]

So for the shuttle run.. Is it 11mins or so for the 2.4km run or is it say 11mins or so for like 1km then 11mins or so for the other 1km then like 4 mins of the .4km thats left...

Im not a runner nor a jogger really lol mostly a skateboarder guy or bicycle. so im a lil worried about the outcome of this... id much rather have the step test =\

[PMedMoe]

According to the charts posted or linked to in this thread, level 12 (which is cumulatively 2360 meters = 2.36 km) should be done in 12 minutes and 38 seconds.  Don't forget that you are turning every 20 meters and that you can only run on the beeps.

[HavocSteve]

Alright. Thanks. Wasn't quite sure how it was going to be tested. Guessing I should get cracking on that running then ^_^ Thinking I should time myself running around the block. Then step it up from there.

[PMedMoe]

Another good thing to try is interval training.  There is a link in this thread that tells you what level you must achieve for your age and gender.  For example, according to your profile, you are a 21 year old male.  You need to finish level 6 as a minimum.  It's better if you train for higher than that level, though.   

[HavocSteve]

Yea, unfortunately I fall under that age where I have to be top of the top lol. Just doing running by yourself and not really getting pushed is kinda a bore. Thinking I'll mix it up shortly with bicycle training and running that way I work out more then just the legs really.

[forumdood007]

My way of thinking is this....download the mp3 of the beep test.....and do it over and over again to train for it! That's what I did and I am improving....keep it simple!

[HavocSteve]

Actually a pretty good idea.. should download that and do it at the school around the corner.

Thanks for the tip forumdood007

[Manticure]

Can anyone post the link for the mp3? I keep trying to find it. Also can someone verify if I am understanding the logic of the shuttle run correctly: you start running the 20 meters, once you are there, you stop and wait for the beep to run again, the beeps come in sooner every time and if a beep comes in before you reach finish the 20 meters, the test stops and they note up to which level you've completed. Is that right?
I am gonna try this shuttle run with that mp3, but also how do I know which level I complete? Do you need to run 20 meters and back for a full level? Does that mean that in order to pass you need to do 12 runs? (or 7 to meet the threshold requirement).
Thank you.

[PMedMoe]

Try wading through this thread for more info.

You've got the gist of it.  The level required depends on gender and age and each level is more than 20 meters.  Usually, you run back and forth at least 4 times (or more) per level.

This website has the mp3 download, however, be reminded that not all tests (from different countries or organizations) are exactly the same.

[goldenhamster]

A bit info for shuttle run

http://http://en.wikipedia.org/wiki/Multi-stage_fitness_test

My  be careful not to hurt your ankle when pivoting.  At later stage people needs to pivot quite fast to keep up with the beep sound.