20M SHUTTLE SPRINT INTERVAL CHART REQUIRED EQUIPMENT So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep. Set up a 10m marker halfway between your 20m markers. This chart will tell you how many repetitions you will complete each round. You will perform Shuttle Sprints based on your Beep Test score. This is a minimal equipment plan… all you need is cones for the Beep Test, a stopwatch, an audio recording of the Beep Test intervals (link below), and a Pull Up bar. This plan includes chassis integrity training, as well as upper and lower body accessory and strength endurance training. If you do not make the next interval then the most recent level completed is your final score. You are allowed only one level to beep before you reach the line. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You must be at the line when the beep sounds. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. The test involves running continuously between two points that are 20 meters apart. This is Version 2 of the plan, updated in June 2021. Also known as the multi-stage fitness test, bleep test, pacer test, Leger-test or 20-m shuttle run test. The following 3-week training plan is specifically designed to train for the Beep Test.
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