How to Test Your Present Level of Fitness Bleep Test

The Bleep Fitness Test
There is Good Reason it is called Bleep

The Bleep Fitness Test (BFT) is a great fitness app for measuring your present level of fitness. This is a field test that is commonly used for Fitness Testing the Soccer Athlete. I have also used for fitness testing basketball players.  It is a great test to see how fit you are, providing a fitness index of aerobic capacity (VO2). It also provides a qualification of good, excellent, essentially how you measure up to others.


The Bleep Fitness Test is also commonly referred to as the Beep Test. The Test is can be continuous or discontinuous. The BFT is a continuous test performed on a soccer/football/basketball field or court within 2 cones set 20-meters apart. The App used here can be downloaded onto you phone. The test protocol is essentially progressive speeds of running up and back between the two cones. The speed progressively increases, and the individual must keep pace. There is an audible sound that lets you know if you are keeping pace. When you are no longer able to keep pace the test is terminated. Your test results are displayed and saved for future reference.



The Bleep Fitness Test Application: Google Play

Bleep Test Free: Apple


The discontinuous test is the Intermittent Recovery Test. This test has a walk-around zone of 5-meters that is performed after the up and back phase of the 20-meter run. This test is not used in establishing your aerobic fitness. The Intermittent Recovery Test (Yo-Yo Test) has been used by US Soccer, and is the test I commonly used when field testing the soccer athlete.





The Nature of the BFT is a Gut Check to Measure your Fitness Level. This will establish your baseline that can be measured at a future date. Establishing this index of fitness is an essential component to purposeful fitness and sports conditioning. If you do not know your physical conditioning level prior to your sport season you do not have an honest picture what conditioning goals to set, or training protocol to follow.

There are  only two people that have completed the full 21 levels of the Bleep Test, and they are Beckham and Armstrong. Do not expect to even come near this level unless you are a highly conditioned athlete. 

Give the Bleep Fitness Test a try. Let me know how you performed, and if you have any questions on the test protocol or on How to Boost Your Training Level. There are more Fitness Testing Protocols that I will share with you in the future. Until then, Get Bleeping Fit.

Recommended Reading and Resources

High Performance Sports Conditioning (Bill Foran, Editor)

Periodization-5th Edition: Theory and Methodology of Training (Tudor Bompa)

How SmartBells Work For Physical Therapy

How SmartBells Work for Physical Therapy

I was introduced to SmartBells over 5 years ago in my Physical Therapy practice, Bauer Physical Therapy. In no time was hooked by the innovative and genius design, and began to understand how I could use the SmartBell, not only with my Physical Therapy clients, but also for specialized fitness and sports conditioning programs, and work conditioning.

In my practice I have developed functional routines for a variety of rehabilitation implementation. This has included teaching body mechanics of lifting, postural re-education, and upper and lower core conditioning for baseball players. The design of the SmartBell allows for a variety of functional grasping techniques. This instills ergonomic gripping unlike the conventional use of bars and dumbbell.

The SmartBell also is sturdy, making it literally unbreakable. Place it on the floor and it becomes a platform for push-ups, plank rows, and even standing to promote balance. In the manner of upper extremity weight-bearing the wrist is assumes a more neutral position, unlike the standard push up posture where the position of the wrist is more extended.

The SmartBell can be used with a bilateral grasp, or you can grasp two SmartBells in the middle portion. This allows for bilateral symmetrical and asymmetrical exercises (bent-over flies, alternating flies). This functional emphasis provides for a variety of movement patterns. Developing protocols to meet the demands of your clients, or your own fitness needs are only limited by your own innovations.

You can visit ThinkFit if you are interested in purchasing your own SmartBells. If you have questions regarding the use in your own setting or fitness program do not hesitate to comment below, and I will be glad to answer your questions or comments. If you choose to purchase a SmartBell at ThinkFit use the coupon code: RBPT on check out and you will be provided a 10% discount on purchase.