Shuttle Run Level Chart: Speed, Seconds per Shuttle, Shuttle Counts, Elapsed Time and Distance for All 21 Levels

The level rises about every minute, and the speed by 0.5 km/h each time

The beeps of the 20 m shuttle run follow the rules of the "20 m multistage shuttle run" published by Léger and colleagues in Canada in 1988. Level 1 is run at 8.5 km/h, and each level is 0.5 km/h faster than the last. The number of shuttles in each level is set so that it lasts about a minute: level 1 has 7 shuttles, levels 2 and 3 have 8, and so on, rising gradually to 16 in the final level, level 21.

A level change is announced with a different sound from the usual beep. On the CD audio, the sound changes where the level goes up, and the pace quickens from the next shuttle. Remember "when the sound changes, the next one is faster" and it's easier to switch pace.

Chart of all 21 levels

"Cumulative shuttles" counts shuttles from level 1, and "time at end" and "distance" are the values when you complete the last shuttle of that level.

Times are counted from the start signal (the first beep after the countdown). Some audio tracks begin with spoken instructions, so the time from pressing play on the CD will be longer than this.

Working out level, time and distance from your count

To find which shuttle of which level your score was and how long you ran, look it up in the "cumulative shuttles" column of the chart. For example, 80 shuttles is the 8th shuttle of level 9 (shuttles 73–83).

1. 1

   Find the level

   Find the row whose cumulative range contains your count. 80 shuttles is level 9 (12.5 km/h).

2. 2

   Work out which shuttle of that level it was

   Count − first shuttle of that level + 1. 80 − 73 + 1 = the 8th shuttle.

3. 3

   Work out the time

   End time of the previous level + shuttle number × seconds per shuttle. 8 min 25 s (505 s) + 8 × 5.76 s ≈ 551 s, or about 9 min 11 s.

4. 4

   Work out the distance

   Count × 20 m. 80 shuttles is 1,600 m.

You can see the same chart in the "Level chart" tab of the 20 m Shuttle Run (Beep Test) Audio & Practice Timer. Enter a count and it shows the level and speed along with your New Physical Fitness Test score. How counts relate to scores is covered in the shuttle run score chart and average counts.

The maximum is 247: about 22 minutes and 4,940 m

The 16th and final shuttle of level 21, shuttle 247 overall, is the maximum in the 20 m shuttle run. Getting there takes about 21 min 57 s and covers 4,940 m, and the last level is 18.5 km/h (a pace of just under 3 min 15 s per km). That is close to the speed of a track athlete who runs 5 km in 16 to 17-odd minutes, and on top of that you turn every 20 m, so very few people actually complete all 247.

In junior high and high school, 10 points requires 125 shuttles (level 13) for boys and 88 (level 10) for girls, so reaching level 15 or beyond in a school test is more than enough as far as the score goes. For what running to the end says about aerobic fitness, see the shuttle run and maximal oxygen uptake (VO2max).

Timings for practising over 15 m, 10 m or 5 m at home

Even where you can't find a 20 m straight, running a shorter distance at the same speed lets you practise at close to the real test pace. Seconds per shuttle shrink in proportion to the distance and can be calculated as distance × 3.6 ÷ speed.

The shorter the distance, the more turns you make in the same time, so turning is harder on the body than in the real test: twice as many turns over 10 m and four times as many over 5 m. Counts over a short distance can't be compared directly with a real 20 m count, so think of it as practice for getting used to the real speed. How to plan your training is covered in how to improve your shuttle run count.

FAQ

How many seconds is level 1 of the shuttle run?

Level 1 is 8.5 km/h, so each shuttle (20 m) takes 72 ÷ 8.5 = about 8.47 seconds. Level 1 has 7 shuttles, so after about 59 seconds you move up to level 2 (9 km/h, 8.00 seconds per shuttle).

Which shuttle does level 8 of the shuttle run start on?

Level 8 runs from shuttle 62 to shuttle 72, 11 shuttles in all. The speed is 12 km/h and each shuttle takes 6.00 seconds; completing level 8 takes about 8 min 25 s.

How many minutes is 100 shuttles?

Shuttle 100 is the 6th shuttle of level 11 (13.5 km/h), about 11 minutes from the start. The distance covered is 2,000 m.

How many km is 247 shuttles?

247 × 20 m = 4,940 m, or about 4.9 km. It takes about 21 min 57 s, and the final level, level 21, reaches 18.5 km/h.

How many levels does the shuttle run have?

The 20 m shuttle run in the New Physical Fitness Test goes up to level 21, and 247 shuttles in total is the maximum. It starts at 8.5 km/h in level 1 and gets 0.5 km/h faster with each level, so level 21 is 18.5 km/h.