How to set up the Multi Stage Fitness Test

1. Place markers 20 meters apart. Use a tape measure for accuracy or even your phone's measuring App. 

2. Position yourself at one of the markers.

3. Press the start button of the test clip and plug your headphones in or listen on loudspeaker.

4. Run 20 meters to the opposite marker, getting there before the next beep sounds.

5. Wait there until the beep sounds before running back to the other marker.

6. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.

7. When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps.

Your final score is the last level and shuttle you completed before missing a beep.