By Farren Morgan
•
09 Apr, 2024
Bleep Test – Expert Tips and Tricks to Score High What is the bleep test? The bleep test, or the multi-stage fitness test, is a fitness assessment used by the British Army to evaluate an individual's cardiovascular fitness and endurance. The test involves running back and forth on a 20-meter track within a set time frame. The participants start at one line, wait for the beep, and then run to the other line before the next beep sounds. The time between beeps progressively shortens, which means you must increase your speed over time. Each stage lasts approximately one minute. Keep in mind that the intervals between beeps get shorter with each level. If a participant fails to reach the marker before the beep, they receive a warning. The test is scored by the level and number of shuttles (i.e., 20-meter runs) completed before you can no longer keep pace with the beeps. The higher the level achieved, the better the aerobic fitness. The British Army uses the bleep test as part of its physical fitness assessments for recruits and serving personnel. The required level to pass varies based on the role, age, and gender of the individual. Specific requirements may change. However, a higher level of fitness is expected for combat roles. Scores required for different roles in the British Army The British Army uses several fitness assessments, including the Multistage Fitness Test (Bleep Test), as part of the joining process for both soldiers and officers. The specific bleep scores required are tailored based on the role and unit. For instance, more physically demanding roles such as those in the Ground Close Combat (GCC) sectors might have higher fitness standards compared to other roles. Related – Check out our other article about the Soldier Conditioning Review (SCR). As per the new Physical Employment Standards, the fitness requirements are designed to be objective, role-related, and without any differentiation based on age or gender. These standards aim to ensure that personnel can safely and satisfactorily complete the required tasks related to their specific roles without being at risk of musculoskeletal injuries. Some general scores needed for specific roles include: · Most soldier roles – Score Required (7.1) · Infantry – Score Required (8.7) · Parachute Regiment – Score Required (11.6) · The Army Foundation College – Score Required (6.7) For detailed requirements for different roles, it's recommended to use the Army's role finder tool on their official website or to consult specific recruitment materials. Since the content and standards of the Role Fitness Test (Entry) (RFT E) are being refined and may undergo changes for different arms within the British Army, the best way to stay updated is to go through the official website. Here are some resources to help you: · Army Jobs · The British Army homepage Tips and tricks to score better on the bleep test Your score on the bleep test is essential to determine your aptitude for joining the British Army. To make sure that you score high, follow these tips and tricks: Understand the structure The bleep test involves running 20-meter shuttles between beeps, with the pace incrementally increasing. You will continue running until you can no longer keep up with the beeps. It assesses two anaerobic energy levels and one aerobic (this is similar to the energy systems used by sprinters, middle-distance, and marathon runners). Regular Practice It’s vital to incorporate the bleep test into your routine. This helps your body acclimate to the test's physical demands and mental rhythm. However, you must diversify your training methods to avoid monotony. Mixed Cardiovascular Training Incorporate a variety of cardiovascular exercises into your training. For instance, try to run long distances, short distances, and sharp interval training. Interval training should include activities where the rest period is significant, such as alternating 200-meter sprints with 200 meters of rest. This variety in training helps engage different energy systems relevant to the bleep test. Focus on your turn Another common pitfall to get over is poor turning technique. To improve your score, it’s recommended that you start pivoting one step before the turn line. In other words, your body should be oriented in the opposite direction on the final step of the turn line. This move trims the distance you cover per turn and significantly improves your score with minimal effort. Extend the Distance Add distance to your practice runs each time you train. This will provide you with a psychological and physical edge. For instance, train with a 22-meter shuttle instead of the standard 20-meter. During the actual test, distance will feel easier, which improves your performance. Pace Yourself One of the most critical strategies is to pace yourself according to the beeps, especially in the early stages. Rushing to the line and waiting for the next beep drains your energy and disrupts your rhythm. Ideally, you would reach each line right as the beep sounds. Leverage Technology Use smartphone apps to measure distances and time your runs. Modern tools can substitute traditional equipment like measuring tapes or CDs. They also provide more accurate data and analysis, which allows you to focus on your weaknesses. Mindset and Recovery One commonly neglected aspect during bleep test training is mental preparation. Try to view each level of the test as a challenge to be met rather than a barrier will help you maintain a positive attitude. Practical Application During your training, try to mimic the test conditions as closely as possible. This includes the test’s physical setups and mobile apps to mimic the bleep test's auditory cues. The more familiar you are with the test environment, the more comfortable you will be during the actual test. Community and Support Contact others who are also preparing for the test. Training with a partner makes the preparation process more enjoyable and also introduces an element of competition and support. Takeaway message The bleep test is a key component of the British Army’s selection process. Scoring high in this test will increase your chances of getting your job goal. We hope that this article managed to introduce the bleep test as well as the best strategies to score high. If you have any questions about the bleep test, please feel free to contact me.