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HOW TO IMPROVE YOUR AUSTRALIAN DEFENCE FORCE FITNESS BEEP TEST RESULTS

Is getting into the ADF one of your dream goals for you? If so, why not do everything you can to make sure you fly over the minimum physical test requirements and master the most dreaded beep test. Here is how to do it.

How to Improve Your Australian Defence Force Fitness Beep Test Results

4/17/2018

12 Comments

Improve Beep Test for ADF
Improve Beep Test for ADF

The basics - What is the beep test?

Beep Test Distance

Beep Test Results

beep test for ADF pivot
beep test for ADF pivot

Don’t use the Beep Test as training

Training METHODS

Example Beep Test Training Program

example beep test training plan
example beep test training plan

Doing the test

  • Quick turnarounds will save you a lot of energy, and the most important advice to keep in mind is ‘tap, turn, power off.’ If anything, for this reason you should perform shuttle runs to practice the turn.
  • Remember that it is not a race with the other applicants, so ignore everyone else. The Beep Test is a personal race , and it’s only you against the beeps - and your mind.
  • Keep control of your breathing patterns , and try to avoid performance anxiety. This is one of the reasons you should be focusing on breathing technique in any training you do, including your long runs, intervals and strength training.
  • Keep going until you are told to stop ! This is important. You shouldn't be training just to pass the minimum requirement, because the tough doesn't stop with the entry test. You should be training to go till you can't go anymore and take the test once that's well beyond the entry requirements.

Wrapping Up

Thank you for the explanation. It really helps in my preparation. I am very fit go to gym 6/7 times a week and your article made me feel better. Took stress away of the beep test, I am confit now. Thank you

Most welcome mate. Glad we could be of assistance!

This was very helpful. I had been training with the beep test and feeling very discouraged with my results. Moving away from that beep and into more interval and distance training will really help with mindset. Thanks!!

Great post and I’m really glad the only decision in my day is to turn up to TBG.....my beep results are getting better and better. I’m excited for my PFA!!!

Thanks Bec! Are there any topics you'd like covered in our articles?

Thanks I started interval training after reading your recommendations. 30 second as fast as I can, 30 second jog, for 10 minutes. I started at 3 on beep test, then 4 and now 4.8. Still need to improve but very proud and now doing 30 sec fast 20 sec jog and nailing it.

How long did you take to reach from level 3 to 4.8

Congrats Nat. Your hard work is gonna pay off. Thanks for taking our advice :-)

Thanks for sharing wonderful tips. Just out of curiosity, the above chart shows training for day 1,2 and three ? So the remaining days are rest days?

The other days would be focusing on your strength training and resting. They aren't laid out Monday to Wednesday, it's just 3 days per week.

Thank you for this tip. If I practice this for a month would I be able to perform from level 3 to level 5? Could anyone share their experiences please. Thanks

Thanks so so much for these wonderful tips . I live in uk and followed the chart above to prepare for my shuttle run test for the role of prison officer. In the beginning I couldn’t do more than 3.6 but with 3 days of training each week ( mas , fartlek and slow jog as stated in the chart above) my score went to 4.4 in two weeks and 5.4 in a month. I had my fitness assessment today and passed with flying colours. ( all of it just by following the chart above) thanks to the wonderful team of barracks gym. I wish you guys were in uk as well. I’ll recommend each and everyone preparing for fitness assessments to follow your website . .. i got my dream job all because of your tips and advices. Thanks again.

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