Beep-Standard (Level and Shuttle Structure)

The workout begins at level 1 and finishes at level 22.  The number of shuttles in each level is predetermined and is not impacted by the shuttle length.

​

But the shuttle length does impact the speed required to complete each shuttle (before the next beep!), the distance completed, and the average speed.

​

Below are figures for a 10-metre shuttle and a 20-metre shuttle.

​

Let's look at the very first shuttle;  the allotted time to complete it is 8.471 seconds.  With a 10-metre shuttle, this equates to a speed of 4.25km/h.  With a 20-metre shuttle, the required speed is 8.5km/h.

​

When a level is completed, the required speed for a 20-metre shuttle increases by 0.5km/h and for a 10-metre shuttle it increases by 0.25km/h.