An example of this is to breath in for 3 steps then breath out for 3 steps. Incorporating a breathing pattern is also a very effective tool that helps with your efficiency and takes the focus off the discomfort. A simple tap, turn and drive off is all that’s needed for a quick turn around. Having to play catch up every time you turn around can play havoc on your mind. Focus on your turns and breathing patternĮnsuring a fast turn around can save you loads of energy and a matter of a couple seconds. Look into that a bit further and you are only pushing yourself for the last level so really you are only ‘training’ for 1 minute. Think about it like this, each level on the beep test goes for 1 min so if you are doing the beep test everyday and only getting to level 4.1 then really you are only running for 3 minutes. The race is won during training, remember that. Step up to the line and have faith in the training that you’ve been conducting.

Fartlek training such as sprinting the length of a football field then slowly jogging the width, conducting this 3 times before resting.

This is very specific and the most effective method of training. Run 65m in 15 seconds, rest for 15 seconds then repeat 12 times.

Running a particular distance a number of times such as 6 x 400m, ensuring you are running every interval at 100% effort.

The most prominent methods of training we conduct at The Barracks Gym are: Follow a balanced and relevant training program. Here are our Top 5 Tips to Improve Your Beep Test efficiency.ġ. When they are training they conduct training that is relevant to their sport and the game/ race/ test is the by-product of that training. You want to be conducting training that will help you improve your ability on the beep test.ĭoes a Jockey jump on his horse and sprint around the track 100 times a day, every day?ĭo you think that NRL players conduct an 80 minute footy game every day?ĭo you think a marathon runner goes out and does 42km every day? You’ll find that every time you do a beep test you’ll notice improvements. If you’re training properly and conducting relevant training then you don’t need to run an actual beep test that often.

Passing the beep test should be a BYPRODUCT of the training you are doing. Why? Because it’s a TEST and NOT a method of training. Repetitive beep tests are not the most effective way to train for the beep test. One of the most common methods of training we hear that people are doing is… When people first come to The Barracks Gym we always ask them what they’ve been doing for training prior to now.

Beep test good scores