20 m Shuttle Run Rules and How to Do It: Missed Beeps, Counting Your Score, Setup and Tips for Testers
The 20 m shuttle run is the aerobic fitness event in Japan's New Physical Fitness Test, taken by everyone from elementary school children to adults. Plenty of people run it without being sure of the finer rules: "Is one missed beep the end?" "Does the missed shuttle count?" "Can I set off early if I arrive before the beep?" Based on the official test guidelines, this article sets out the setup, how to run, when the test ends and how the score is counted, along with what testers (teachers and helpers) should watch for and how it differs from the endurance run.
What the 20 m shuttle run is: running 20 m back and forth in time with beeps
In the 20 m shuttle run, you run back and forth between two lines 20 m apart in time with electronic beeps. The gap between beeps gets steadily shorter (so the running speed rises), and the number of shuttles you complete before you can no longer keep up measures your aerobic fitness, that is, your ability to keep exercising for a long time. It became part of Japan's New Physical Fitness Test in fiscal 1999. Every elementary school child (aged 6–11) takes it; junior high and high school students (aged 12–19) choose between it and the endurance run, and adults (aged 20–64) choose between it and brisk walking.
Unlike the endurance run, nobody needs to time each runner individually, and a large group can be tested at once indoors in a gym regardless of the weather. It is based on the "20 m multistage shuttle run" devised by Léger and colleagues in Canada, also known overseas as the "beep test", and it is used in schools and sport around the world.
What you need
- Two parallel lines 20 m apart: use court lines in the gym or lines marked with tape. Cones at both ends of each line make them easier to see.
- About 1–1.5 m of width per runner: runners line up side by side, so leave enough room not to bump into each other.
- Test audio: the official audio (such as the CD for the New Physical Fitness Test) and something to play it on (a speaker). Set the volume so everyone can hear it clearly.
- Score sheets and helpers: it's most reliable to have one helper counting for each runner.
Running rules
- 1
Stand on one line
Wait on the start line. After the 5-second countdown in the audio, start on the first beep.
- 2
Reach the opposite line before the next beep
The shuttle counts if either foot touches or crosses the line 20 m away. You don't need to cross it with both feet.
- 3
Turn on the spot
Once you reach the line, turn around, and when the next beep sounds, run towards the opposite line.
- 4
If you arrive early, wait for the beep
If you reach the line before the beep, turn and wait for the next beep, then set off. You must not start before the beep.
- 5
The pace rises with each level
About every minute the gap between beeps gets shorter, with the speed rising from 8.5 km/h in steps of 0.5 km/h. The audio signals the change at the start of each new level.
The guidelines ask runners to adjust their own speed so that they are always on one of the lines when a beep sounds. In other words, getting ahead of the beep and arriving too early is not ideal either, any more than falling behind; the correct way to run is to reach the line at almost the same moment as the beep. The speed of each level is listed in the shuttle run level chart.
When the test ends: missing the line twice in a row
The test ends in either of these cases.
- You can no longer keep up the required pace and stop running of your own accord
- Twice in a row, neither foot has touched the line by the time the beep sounds
The key point is that one missed beep does not end the test. If you haven't reached the line when the beep sounds, keep going to the line, turn, and if you reach the opposite line by the next beep you have caught up and can carry on. The test ends only when you also miss on the shuttle after that, making two misses in a row.
| Situation | Ruling |
|---|---|
| Reached the line before the beep | Counts. Turn and wait for the next beep |
| Touched the line at about the same time as the beep | Counts |
| Not at the line when the beep sounds (first time) | One miss. You may carry on |
| After a miss, reached the opposite line by the next beep | Caught up. The miss count goes back to 0 |
| Missed the line by the beep twice in a row | Test over |
Counting the score: up to the last shuttle that reached the line
The score is the total number of shuttles completed by the end of the test (just before you could no longer keep up with the beeps). If the test ends because you missed the line twice in a row, the score is the number of shuttles up to the last one where you touched the line; the two missed shuttles don't count.
- 1
Example: made it through shuttle 75, then missed shuttles 76 and 77 in a row
The score is 75.
- 2
Example: missed once on shuttle 60, made shuttle 61, then missed 80 and 81 in a row
The miss on shuttle 60 was made up, so the score is 79.
- 3
Example: stopped voluntarily after finishing shuttle 50
The score is 50.
The count is then converted into a score of 1 to 10 points using the event scoring table for each age group and gender. How many shuttles earn how many points is covered in the shuttle run score chart and average counts.
What testers (teachers and helpers) should watch for
- Avoid miscounting: helpers should watch from in front of the runner or near the line and mark the score sheet at every turn. Circling every tenth mark, for example, makes it easier to recount.
- Judge misses close to the line: from a distance it's hard to see whether a runner reached the line, so placing judges at both lines keeps things fair.
- Move runners who stop off the course straight away: a tired runner standing in the lane risks colliding with those still running.
- Check how everyone feels: before starting, check that no one is unwell, and have runners who finish walk to catch their breath rather than sitting down straight away.
- Check the volume and audibility: test beforehand that the beeps can be heard even at the back of the gym.
The guidelines say a warm-up should be done before the test and a cool-down after it. Simply telling runners beforehand "Don't go all out from the start" and "Keep your pace in time with the beeps" makes results more consistent. Practical tips for runners are in how to improve your shuttle run count.
How it differs from the endurance run, and which to choose
| Item | 20 m shuttle run | Endurance run |
|---|---|---|
| Who takes it | Ages 6–19 and 20–64 (adults choose between it and brisk walking) | Ages 12–19 (boys 1500 m, girls 1000 m) |
| Where | A 20 m straight, e.g. in a gym | A school running track, etc. |
| What is measured | Number of shuttles | Finishing time |
| Pace | Set by the beeps (you can't speed up or slow down) | You decide your own pacing |
| Suits people who | Turn well but struggle with pacing | Are good at running long at a steady pace |
In junior high and high school, the school usually decides which one is used, and each has its own scoring table. Both measure aerobic fitness, so regular 20–30 minute jogs will tend to improve your result in either one.
FAQ
- Is one missed beep the end of the shuttle run?
- No. Even if you miss once, keep going to the line, turn, and if you reach the opposite line by the next beep you can carry on. The test ends when you fail to reach the line by the beep twice in a row.
- Do missed shuttles count towards the shuttle run score?
- No. If the test ends after two misses in a row, the score is the number of shuttles up to the last one that reached the line. For example, if you made it through shuttle 75 and then missed 76 and 77 in a row, the score is 75.
- Can I start running if I arrive before the beep?
- No. If you arrive early, turn and wait for the next beep, then set off once it sounds. The rule is to adjust your speed so that you are on one of the lines whenever a beep sounds.
- Do both feet have to cross the line in the shuttle run?
- One foot is enough. The shuttle counts if either foot touches or crosses the line.
- Which is easier, the shuttle run or the endurance run?
- It depends on the person. The shuttle run suits people who struggle with pacing, because the beeps set the pace for you; the endurance run suits people who are good at running long at a steady speed, because you choose your own pace. In junior high and high school, the school usually decides which one is used.
Tools in this article
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