![]() You can do this by incorporating longer runs into your training plan - 5km is a good distance to get the endurance started, but if you are a bit fitter already you might want to try for 10km. What this means for the modern recruit is that the best way to improve your performance in this test is to build on your endurance and cardiovascular fitness. The beep test was invented to test cardiovascular or aerobic capacity back in the 1970s. Build Endurance and Cardiovascular Fitness While you need to have practiced a beep test before you get to the PFA, you don't need to concentrate on just getting to the right level needed for the branch you are applying for - there are other ways that you can build the endurance, strength, and flexibility to take on the test. Navy Divers and Army Special Forces recruits who need to get above level 10 will have to complete 11 shuttles, running at 13.0km/h, and keep running for more than 10 ½ minutes. Level 6 and 7 have 10 shuttles each, but by Level 7 you will have to run at 11.5km/h which is pretty quick - and by then, you will have run a cumulative distance of 1220m and have been doing the test for more than 7 minutes. Level 4 has 9 shuttles, and you need to run at 10.0km/h, with 7.2 seconds between each beep. There are 21 levels on the beep test, and the run between each beep is known as a shuttle.Īt each level, the number of shuttles increases as the beep speed increases.įor Level 1, there are 7 shuttles and the speed that you will have to run at is 8.0km/h, which is a little over walking speed. Understanding ADF Beep Test Scoring Levels The scoring levels needed for particular roles are also different - Navy Divers and Army Special Forces need to reach at least 10.1. For the Air Force, women need to reach 5.1, and men need to reach 6.1.For the Army, both women and men need to reach at least 7.5. ![]()
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