How can I play shuttle run audio for free?

Press “Start” on this page and your phone or computer plays beeps at the same intervals as the 20 m shuttle run in Japan’s New Physical Fitness Test. No download or app installation is needed. In a gym, connect your phone to a Bluetooth speaker so everyone can hear. Level changes use a different sound and are also announced by voice, like “Level 3”.

How many seconds is one shuttle?

One shuttle (20 m) takes “72 ÷ speed” seconds. Level 1 (8.5 km/h) is 8.47 seconds, level 5 (10.5 km/h) is 6.86 seconds, level 10 (13 km/h) is 5.54 seconds, and the last level 21 (18.5 km/h) is 3.89 seconds. The “Level chart” tab summarizes the speed, shuttles, seconds per shuttle, and end time for every level.

How many points is each shuttle run count?

For junior high and high school boys, 125 or more is 10 points and 76–89 is 6 points; for girls, 88 or more is 10 points and 54–63 is 7 points. For elementary students, 80 or more for boys and 64 or more for girls is 10 points. Choose your count and category in the “Score from count” tab to see your score and “how many more for how many points”.

How can I practice the shuttle run at home?

Changing the distance to 10 m or 5 m keeps the running speed the same as the real test while shortening each shuttle, so you can practice in a hallway, yard, or park. 5 m, with many turns, suits footwork (turn) practice, and 10 m suits getting a feel for the pace. Setting it to start from the level where it gets hard lets you repeat just the part where you tend to stop in the real test.

How many misses end the shuttle run?

It ends when you fail to reach the line before the beep twice in a row. If you miss just once, you can continue if you turn and make the next beep. In this tool too, pressing “Missed” when you’re late ends it after two in a row and records the count before the misses.

What’s the maximum shuttle run count?

The last shuttle of level 21 (18.5 km/h), 247, is the maximum. That’s 4,940 m of running in about 22 minutes. Junior high and high school boys get 10 points at 125 and girls at 88, so almost no one runs all the way to 247.

Can I find my VO2max from my shuttle run count?

As an estimate, yes. This tool calculates ml/kg/min from the speed of the last completed level using Léger’s formula (−24.4 + 6.0 × speed for 19 and over, and a formula including age for 18 and under). For example, an adult with 80 shuttles (level 9, 12.5 km/h) gets about 50.6.

Any tips for practicing?

Even if the early levels feel slow, running at a pace that doesn’t arrive too far ahead of the beep saves energy for later. At the turn, step on the line with one foot and turn quickly without swinging wide. The orange dot on this tool’s screen moves at just-in-time pace, so running slightly ahead of it is a good guide.

20 m Shuttle Run (Beep Test) Audio & Practice Timer | Practice Free with Beeps (5 m and 10 m Hallway Modes, Start from Any Level), Japanese Fitness Test Score & VO2max from Your Count, Score Table and Level Chart

The 20 m Shuttle Run Audio & Practice Timer is a free tool that plays “beep” signals at the same intervals as the 20 m shuttle run (multistage fitness test) in Japan’s New Physical Fitness Test. Level 1 is 8.5 km/h (8.47 seconds per shuttle), getting 0.5 km/h faster about every minute, and continues up to 247 shuttles at level 21. When the level goes up, the sound changes and a voice announces “Level 5”, and the screen shows the shuttle count, level, speed, and a dot moving at just-in-time pace. If you don’t reach the line, press “Missed”; after two in a row it ends and shows your result. You can also start from the level where it gets hard, stop at a target count, or keep the same speed over 15 m, 10 m, or 5 m to practice in a hallway or park. Enter a count to calculate the Japanese fitness test score (1–10 points) by gender for elementary, junior high and high school students, and adults, how many more shuttles to the next point, and an estimated VO2max from Léger’s formula, plus a score table and a chart of speed and seconds per shuttle by level.

Running distance

Same as the fitness test. In a gym or schoolyard. Level 1 is 8.5 seconds per shuttle, and level 10 is 5.8 seconds.

Starting levelYou can repeatedly practice just the levels where it gets hard. Target count (to stop at)e.g. 76 for 6 points (junior high boys), 54 for 7 points (high school girls).

Announce level changes by voice, like “Level 3”

What the sounds mean

“Beep” (once) … reach the opposite line and turn by this sound
“Beep-beep-beep” (three tones) … the level goes up and gets faster from here
If you don’t reach the line, press “Missed” (space bar). Two in a row ends it and shows your result

Turn up the volume on a speaker or earphones before starting. The screen stays on while you run (supported devices only).

ABOUT

About 20 m Shuttle Run (Beep Test) Audio & Practice Timer | Practice Free with Beeps (5 m and 10 m Hallway Modes, Start from Any Level), Japanese Fitness Test Score & VO2max from Your Count, Score Table and Level Chart

The 20 m Shuttle Run Audio & Practice Timer plays beeps at the same intervals as the 20 m shuttle run (multistage fitness test) in Japan’s New Physical Fitness Test, so you can practice in a school gym or near home. Level 1 is 8.5 km/h, or 8.47 seconds per shuttle (20 m), getting 0.5 km/h faster about every minute, and ends at 247 shuttles at level 21 (18.5 km/h, 3.89 seconds per shuttle). The signals are generated on the spot with Web Audio, so you don’t need to download audio files or use a CD. Level changes are announced with three tones and a voice saying “Level 5”, and the screen shows the shuttle count, level, and speed, plus an orange dot moving back and forth at just-in-time pace. If you don’t reach the line, press “Missed”; as in the real test it ends after two in a row, and your count before the misses becomes the record. You can start from the level where it gets hard, stop at a target count, or keep the same speed over 15 m, 10 m, or 5 m to practice in a hallway or park. Enter a count to see the Japanese fitness test score (1–10 points) by gender for elementary, junior high and high school students, and adults, how many more shuttles to the next point, and an estimated VO2max from Léger’s formula.

How to use 20 m Shuttle Run (Beep Test) Audio & Practice Timer | Practice Free with Beeps (5 m and 10 m Hallway Modes, Start from Any Level), Japanese Fitness Test Score & VO2max from Your Count, Score Table and Level Chart

1Choose the running distance (20 m for the real test, or 15 m, 10 m, or 5 m for practice) and the starting level (enter a count if you want to stop at a target)
2Turn up your speaker or earphone volume, press “Start”, and stand at the start line (the first beep sounds after a 5-second countdown)
3Reach the opposite line and turn before the “beep”. When you hear three tones and the voice saying “Level ◯”, it gets faster from there
4If the beep sounds before you reach the line, press “Missed” (space bar on a keyboard). Two in a row ends it; to stop yourself, press “Quit”
5In the result section, choose a category (junior high boys, etc.) and see your score, how many more to the next point, and estimated VO2max

Great for

Practice the shuttle run with the same beep intervals as school before the fitness test
Practice at the same speed over 10 m or 5 m in a hallway or park when you don’t have a big space
Repeatedly practice just levels 6–8, where you always stop
Stop the beeps at a target count, such as 76 for 6 points for junior high students
Find out how many points your count is in the Japanese fitness test and how many more you need to gain a point
Find out the speed for each shuttle run level and how many seconds each shuttle takes
Play the audio from a phone and speaker in club practice or PE class without a CD
Get an estimated VO2max from your shuttle run count

Good to know

Signal intervals follow the 20 m multistage shuttle run (Léger et al., 1988), where level 1 is 8.5 km/h and each level is 0.5 km/h faster, with each shuttle’s time calculated as “72 ÷ speed” seconds. The shuttles per level are 7, 8, 8, 9, 9, 10, 10, 11, 11, 11, 12, 12, 13, 13, 13, 14, 14, 15, 15, 16, 16, for a total of 247.
The pitch and voice differ from the official CD used in Japan’s New Physical Fitness Test. The intervals are the same, so it works for practice, but for school tests, use the audio your school provides.
Choosing 15 m, 10 m, or 5 m keeps the running speed the same as the real test and shortens each shuttle’s time. With more turns you tire more easily than in the real test, so treat counts and scores as a guide for 20 m.
Scores follow the item score tables in the “New Physical Fitness Test Implementation Guidelines” by Japan’s Ministry of Education and Japan Sports Agency (by gender for ages 6–11, 12–19, and 20–64). The tables may be revised, so also check the tables your school or local government provides.
VO2max is an estimate from the speed of the last completed level using Léger’s formula (age is also used for 18 and under). It can differ from reality depending on running style and build, so use it as a guide.
The keep-screen-on setting (Wake Lock) works only in supported browsers. Sound may stop if your phone screen turns off, so setting a longer auto-lock time is safer.
Warm up lightly before running, and after you finish, walk to catch your breath instead of sitting down right away. Stop immediately if you feel chest pain or dizziness.
Practice records, category, and age are saved only in this device’s browser (localStorage) and are not sent to a server.

Questions this tool answers

Use 20 m Shuttle Run (Beep Test) Audio & Practice Timer | Practice Free with Beeps (5 m and 10 m Hallway Modes, Start from Any Level), Japanese Fitness Test Score & VO2max from Your Count, Score Table and Level Chart for searches like these:

I want to play shuttle run audio for free
I want to practice the shuttle run at home
I want to know the speed and seconds per shuttle for each level
I want to know how many points my shuttle run count is
I want to know how many more shuttles until my score goes up
I want to calculate VO2max from my shuttle run count
I want to know the rule when you’re late in the shuttle run
I want to know the maximum shuttle run count

FAQ

How can I play shuttle run audio for free?: Press “Start” on this page and your phone or computer plays beeps at the same intervals as the 20 m shuttle run in Japan’s New Physical Fitness Test. No download or app installation is needed. In a gym, connect your phone to a Bluetooth speaker so everyone can hear. Level changes use a different sound and are also announced by voice, like “Level 3”.
How many seconds is one shuttle?: One shuttle (20 m) takes “72 ÷ speed” seconds. Level 1 (8.5 km/h) is 8.47 seconds, level 5 (10.5 km/h) is 6.86 seconds, level 10 (13 km/h) is 5.54 seconds, and the last level 21 (18.5 km/h) is 3.89 seconds. The “Level chart” tab summarizes the speed, shuttles, seconds per shuttle, and end time for every level.
How many points is each shuttle run count?: For junior high and high school boys, 125 or more is 10 points and 76–89 is 6 points; for girls, 88 or more is 10 points and 54–63 is 7 points. For elementary students, 80 or more for boys and 64 or more for girls is 10 points. Choose your count and category in the “Score from count” tab to see your score and “how many more for how many points”.
How can I practice the shuttle run at home?: Changing the distance to 10 m or 5 m keeps the running speed the same as the real test while shortening each shuttle, so you can practice in a hallway, yard, or park. 5 m, with many turns, suits footwork (turn) practice, and 10 m suits getting a feel for the pace. Setting it to start from the level where it gets hard lets you repeat just the part where you tend to stop in the real test.
How many misses end the shuttle run?: It ends when you fail to reach the line before the beep twice in a row. If you miss just once, you can continue if you turn and make the next beep. In this tool too, pressing “Missed” when you’re late ends it after two in a row and records the count before the misses.
What’s the maximum shuttle run count?: The last shuttle of level 21 (18.5 km/h), 247, is the maximum. That’s 4,940 m of running in about 22 minutes. Junior high and high school boys get 10 points at 125 and girls at 88, so almost no one runs all the way to 247.
Can I find my VO2max from my shuttle run count?: As an estimate, yes. This tool calculates ml/kg/min from the speed of the last completed level using Léger’s formula (−24.4 + 6.0 × speed for 19 and over, and a formula including age for 18 and under). For example, an adult with 80 shuttles (level 9, 12.5 km/h) gets about 50.6.
Any tips for practicing?: Even if the early levels feel slow, running at a pace that doesn’t arrive too far ahead of the beep saves energy for later. At the turn, step on the line with one foot and turn quickly without swinging wide. The orange dot on this tool’s screen moves at just-in-time pace, so running slightly ahead of it is a good guide.

Special Thanks

SOLO GUILD | サービス作るAIエンジニア

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