These markers were only used to build up what ever muscles I used to switch direction. I used to run on a treadmill building up to 45 minutes, then run between 2 markers 10 meters apart. So remember running for 23 minutes is not the same as doing a 20m beep test. The heavier you are the more toll this change in direction will take from your performance. If my calculations are correct during the 23 minute run you will be doing 247 – 180 ° degree change in direction. Although this is building up your stamina it is not training you for the constant change of direction. You can do this simply by exercising on a treadmill or jogging out on the street. If you have a 20m beep test coming up and want to start training for it, here are a few tips.ġ- Pace yourself – The test lasts about 23 minutes so you need to build up your cardio and stamina. BEEP TEST (MSFT) 20 Meters by Fitness 1st Steps TIPS for the 20m beep test training If you join my bandcamp page you can keep an eye on any other fitness audio files I create. Here is the FREE download 20m Beep test audio file! Download the audio file to your device so you can do this test anywhere at anytime.
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