| Incremental shuttle walk test instructions |
| The object of the progressive shuttle walking test is to walk as long as possible, there and back along the 10-metre course, keeping to the speed indicated by the bleeps on the audio recording. You will hear these bleeps at regular intervals. |
| You should walk at a steady pace, aiming to turn around the cone at one end of the course when you hear the first bleep, and at the other end when you hear the next. At first, your walking speed will be very slow, but you will need to speed up at the end of each minute. Your aim should be to follow the set rhythm for as long as you can. Each single bleep signals the end of a shuttle and each triple bleep signals an increase in walking speed. You should stop walking only when you become too breathless to maintain the required speed or can no longer keep up with the set pace. |
| The test is maximal and progressive. In other words, it is easier at the start and harder at the end. The walking speed for the first minute is very slow. You have 20 seconds to complete each 10-metre shuttle, so don’t go too fast. The test will start in 15 seconds, so get ready at the start now. Level one starts with a triple bleep after the 4-second countdown. |
| Endurance shuttle walk test instructions |
| Walking test level (1 to 16). The instructions below are repeated for all 16 levels. |
| The walking speed for the first 2 minutes is fairly slow, so don’t go too fast. The test will start in 10 seconds so get ready at the start now. The test starts with a triple bleep after a 4-second countdown. |
| At the next triple bleep increase your walking speed. |