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  1. #1
    Registered User ch2s's Avatar
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    What's best to improve at the beep test: The beep test, normal running or interval?

    I need to improve at the beep test. What would be the best way?

    -Doing the beep test itself as a training
    -Running normally outside
    -Doing interval running (fast walk, run, sprint, fast walk, etc.)

    The beep test has the advantage of being exactly what I want to improve but the disadvantage of limiting my workout to about 9 minutes. Running and interval running can let me workout longer before getting exhausted.

    BTW what kills me on the beep test is really my cardio, my legs aren't tired at all when I can't keep up with the test but I'm winded as hell.

    Thanks
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  2. #2
    Rep Power: 10076 Eyepoked's Avatar
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    you mean the pacer?
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  3. #3
    Registered User ch2s's Avatar
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    Yea the test with beeps and you need to run back and forth accross 20 meters on each beep.
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  4. #4
    Registered User flexstyle's Avatar
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    When I did mine I would a lot of intervals. Run as fast as you can for 45 sec, walk 30 sec, run 45 sec, walk 30 sec, etc. I would also practice the beep test itself a few times and would go for a 15-20min jog. I feel that doing intervals helped me the most tho. Also running on incline on a normal pace helps a lot.
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  5. #5
    Registered User ch2s's Avatar
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    BTW, if my problem is clearly my cardio, will running on a treadmill on a 6% incline also help me? I either do interval running or the beep test on a 6% incline on the treadmill and it really gets me winded. I found that the 6% incline causes me to do about as many levels on the beep test on the treadmill than doing the actual test.
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  6. #6
    Registered User flexstyle's Avatar
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    Originally Posted by ch2s View Post
    BTW, if my problem is clearly my cardio, will running on a treadmill on a 6% incline also help me? I either do interval running or the beep test on a 6% incline on the treadmill and it really gets me winded. I found that the 6% incline causes me to do about as many levels on the beep test on the treadmill than doing the actual test.

    If you want to practice the beep test then don't do it on the treadmill. Go outside or to a local gym and make yourself a 20 meter track and practice. That's the only way for you to know if you're far away from your goal. Running on incline 6% is very good to practice your overall cardio. As long as you're sweating like a madman after your cardio workout then you're good. Is the required level to pass the beep test still at 6.5?
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  7. #7
    Registered User ch2s's Avatar
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    I'm at firefighter school and we do have the place to do the test inside the school's firehouse when the trucks are outside but with the gym class we only do it every 6 weeks. I think we're going to arrange something to do it every 2-3 weeks after school so that will help. I normally did it in a school yard but it's getting pretty cold outside.

    What I really wanted to know is will doing the beep test on a treadmill at 6% incline, which does make me sweat, improve me at doing the actual beep test?

    The required level to graduate is 10, but our version of the test starts at 0 and not 1.1 so it's 12 for the one that starts at 1.1. I then need to get into college and for that I need to get to level 11 or 12.1 for the one that starts at 1.1. I currently do about 9.5 of the one that starts at 1.1.
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  8. #8
    Registered User flexstyle's Avatar
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    Originally Posted by ch2s View Post
    I'm at firefighter school and we do have the place to do the test inside the school's firehouse when the trucks are outside but with the gym class we only do it every 6 weeks. I think we're going to arrange something to do it every 2-3 weeks after school so that will help. I normally did it in a school yard but it's getting pretty cold outside.

    What I really wanted to know is will doing the beep test on a treadmill at 6% incline, which does make me sweat, improve me at doing the actual beep test?

    The required level to graduate is 10, but our version of the test starts at 0 and not 1.1 so it's 12 for the one that starts at 1.1. I then need to get into college and for that I need to get to level 11 or 12.1 for the one that starts at 1.1. I currently do about 9.5 of the one that starts at 1.1.
    wow these are pretty high standards. Honestly, I can't tell you if doing the beep on an incline treadmill will help or not since I never practiced these way. But, logically it should. If you feel like you're getting a good workout and pushing yourself every time then you're doing it good. Just remember that running on a treadmill and running on a surface like a gym or outside is a bit diferent. Personnaly I find it a bit harder on the legs running on a hard surface compared to a treadmill since you don't have that cushion factor that u have on a treadmill.
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  9. #9
    Registered User Limons.'s Avatar
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    there's kids on our cross country team that went up to beeps in the 140s before they got bored and quit.
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