How fast can I improve on the beep test?

[ch2s]

I have another physical test for another firefighter school in a bit over a month. I now do the 20m beep test to level 13 on a treadmill but just over 8 in the "real" test. I need to get over level 9 in just over a month. Is this a possible goal to achieve?

Thanks

[Intercept]

I have another physical test for another firefighter school in a bit over a month. I now do the 20m beep test to level 13 on a treadmill but just over 8 in the "real" test. I need to get over level 9 in just over a month. Is this a possible goal to achieve?

Thanks

It's a big increase but I think it's possible. I've had to do the beep test lots of times. I like to practice it on grass until the day of the test. It makes the test on a hard surface seem really easy. I have gotten around 12.10 on grass and then a 13.8 on a hard surface.
Good luck!

[Ironlife]

Get doing some fartlek training this will help you.

[DJAuto]

I have another physical test for another firefighter school in a bit over a month. I now do the 20m beep test to level 13 on a treadmill but just over 8 in the "real" test. I need to get over level 9 in just over a month. Is this a possible goal to achieve?

Thanks

Absolutely.

[ch2s]

Thanks. I was thinking of trying to do it twice daily, once on the treadmill and once in a school yard in "real", would that be overtraining?

I'll look into fartlek, never heard of that before.

I was sure I'd easily do 9 on the real test as I did 13 on the treadmill and 9 on the treadmill on a 5 incline the whole time. The stopping and going took more energy than I thought.

I was also planning on starting to cut as I've done a 40 lbs bulk this last year, would dropping to 160 by the end of the month also help me? That would be 10 lbs less to stop and accelerate like 100 times during the test as I would imagine that in itself would helpt a lot too.

Thanks