Multi Stage Fitness Test
OBJECTIVE
The Multi-Stage Fitness Test (MSFT), also called the Leger Test or Beep Test, is used to determine the athlete’s VO2 Max, which is the maximum amount of oxygen that an athlete can consume per unit of body mass. VO2 Max is measured in ml/kg/min.
The Multi-Stage Fitness Test is very popular for pre-season and in-season fitness assessments for soccer players. The minimal equipment and space requirements make it attractive for many coaches. The interval runs that are part of the test prove very challenging, even for elite soccer players in top condition. Better still, the tests provide a very good spread in results, separating athletes into many levels of fitness. This provides the soccer coach with a realistic, quantitative assessment of individual and team fitness.
TEST OVERVIEW
The test is made up of 21 levels, each level lasting approximately one minute. Each level is comprised of a series of 20 meter shuttles, where the starting speed is 8.5 km/hr, and the speed increases by 0.5 km/hr at each level. On the CD, a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level.
The test is conducted as follows:
- Measure a 20 meter section of field and mark each end with a cone.
- The athlete must place one foot on or behind the line at the end of each shuttle.
- If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep, then resume running.
- The athlete continues running for as long as possible until he/she can no longer keep up with the speed set by the CD, at which point they will withdraw.
- If the athlete fails to reach the end of the shuttle before the beep, they will be allowed to attempt 1 or 2 further shuttles to regain the required pace before being withdrawn.
- Record the level and number of shuttles completed at that level by the athlete.
PERFORMANCE ASSESSMENT
The athlete’s maximum oxygen uptake (VO2 max) can be determined from the Multi Stage Fitness Test Results Table using the Level and Shuttle achieved. VO2 Max is measured in ml/kg/min.
TIME OF EACH LEVEL
Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level then the time for each 20 meter section, at each level, can be estimated from the following equation:
- 20 Meter Time = 72 / ( ( ( Level – 1 ) x 0.5 ) + 8.5 )
Example: The time for 20 meters at level 11 is 5.33 seconds.
NUMBER OF SHUTTLES AT EACH LEVEL
Knowing that the starting speed is 8.5km/hr and increases by 0.5km/hr at each level and the duration of each level is approximately one minute then the number of shuttles at each level, can be estimated from the following equation:
- Shuttles = ( ( ( Level – 1 ) x 0.5 ) + 8.5 ) x 0.838
Example: The number of shuttles at level 17 is 13.82, which is rounded up to 14 shuttles.
WARNING
A degree of caution is required in administering the test, in that the athletes have to push themselves relatively hard to the point where they can no longer maintain the pace dictated by the CD. If any athletes are suffering from injury or illness, or if they have any reason to think they may not be in a good general state of health, they should consult a physician before performing this test.
MULI STAGE FITNESS TEST RESULTS TABLE
| Level |
Shuttle |
VO2 Max |
| 4 |
2 |
26.8 |
| 4 |
4 |
27.6 |
| 4 |
6 |
28.3 |
| 4 |
9 |
29.5 |
| 5 |
2 |
30.2 |
| 5 |
4 |
31.0 |
| 5 |
6 |
31.8 |
| 5 |
9 |
32.9 |
| 6 |
2 |
33.6 |
| 6 |
4 |
34.3 |
| 6 |
6 |
35.0 |
| 6 |
8 |
35.7 |
| 6 |
10 |
36.4 |
| 7 |
2 |
37.1 |
| 7 |
4 |
37.8 |
| 7 |
6 |
38.5 |
| 7 |
8 |
39.2 |
| 7 |
10 |
39.9 |
| 8 |
2 |
40.5 |
| 8 |
4 |
41.1 |
| 8 |
6 |
41.8 |
| 8 |
8 |
42.4 |
| 8 |
11 |
43.3 |
| 9 |
2 |
43.9 |
| 9 |
4 |
44.5 |
| 9 |
6 |
45.2 |
| 9 |
8 |
45.8 |
| 9 |
11 |
46.8 |
| 10 |
2 |
47.4 |
| 10 |
4 |
48.0 |
| 10 |
6 |
48.7 |
| 10 |
8 |
49.3 |
| 10 |
11 |
50.2 |
| 11 |
2 |
50.8 |
| 11 |
4 |
51.4 |
| 11 |
6 |
51.9 |
| 11 |
8 |
52.5 |
| 11 |
10 |
53.1 |
| 11 |
12 |
53.7 |
| 12 |
2 |
54.3 |
| 12 |
4 |
54.8 |
| 12 |
6 |
55.4 |
| 12 |
8 |
56.0 |
| 12 |
10 |
56.5 |
| 12 |
12 |
57.1 |
| 13 |
2 |
57.6 |
| 13 |
4 |
58.2 |
| 13 |
6 |
58.7 |
| 13 |
8 |
59.3 |
| 13 |
10 |
59.8 |
| 13 |
13 |
60.6 |
| 14 |
2 |
61.1 |
| 14 |
4 |
61.7 |
| 14 |
6 |
62.2 |
| 14 |
8 |
62.7 |
| 14 |
10 |
63.2 |
| 14 |
13 |
64.0 |
| 15 |
2 |
64.6 |
| 15 |
4 |
65.1 |
| 15 |
6 |
65.6 |
| 15 |
8 |
66.2 |
| 15 |
10 |
66.7 |
| 15 |
13 |
67.5 |
| 16 |
2 |
68.0 |
| 16 |
4 |
68.5 |
| 16 |
6 |
69.0 |
| 16 |
8 |
69.5 |
| 16 |
10 |
69.9 |
| 16 |
12 |
70.5 |
| 16 |
14 |
70.9 |
| 17 |
2 |
71.4 |
| 17 |
4 |
71.9 |
| 17 |
6 |
72.4 |
| 17 |
8 |
72.9 |
| 17 |
10 |
73.4 |
| 17 |
12 |
73.9 |
| 17 |
14 |
74.4 |
| 18 |
2 |
74.8 |
| 18 |
4 |
75.3 |
| 18 |
6 |
75.8 |
| 18 |
8 |
76.2 |
| 18 |
10 |
76.7 |
| 18 |
12 |
77.2 |
| 18 |
15 |
77.9 |
| 19 |
2 |
78.3 |
| 19 |
4 |
78.8 |
| 19 |
6 |
79.2 |
| 19 |
8 |
79.7 |
| 19 |
10 |
80.2 |
| 19 |
12 |
80.6 |
| 19 |
15 |
81.3 |
| 20 |
2 |
81.8 |
| 20 |
4 |
82.2 |
| 20 |
6 |
82.6 |
| 20 |
8 |
83.0 |
| 20 |
10 |
83.5 |
| 20 |
12 |
83.9 |
| 20 |
14 |
84.3 |
| 20 |
16 |
84.8 |
| 21 |
2 |
85.2 |
| 21 |
4 |
85.6 |
| 21 |
6 |
86.1 |
| 21 |
8 |
86.5 |
| 21 |
10 |
86.9 |
| 21 |
12 |
87.4 |
| 21 |
14 |
87.8 |
| 21 |
16 |
88.2 |
NORMATIVE VALUES
| Females |
ml/kg/min |
|
|
|
|
|
| Age |
Very Poor |
Poor |
Fair |
Good |
Excellent |
Superior |
| 13-19 |
<25.0 |
25.0-30.9 |
31.0-34.9 |
35.0-38.9 |
39.0-41.9 |
>41.9 |
| 20-29 |
<23.6 |
23.6-28.9 |
29.0-32.9 |
33.0-36.9 |
37.0-41.0 |
>41.0 |
| 30-39 |
<22.8 |
22.8-26.9 |
27.0-31.4 |
31.5-35.6 |
35.7-40.0 |
>40.0 |
| 40-49 |
<21.0 |
21.0-24.4 |
24.5-28.9 |
29.0-32.8 |
32.9-36.9 |
>36.9 |
| 50-59 |
<20.2 |
20.2-22.7 |
22.8-26.9 |
27.0-31.4 |
31.5-35.7 |
>35.7 |
| 60+ |
<17.5 |
17.5-20.1 |
20.2-24.4 |
24.5-30.2 |
30.3-31.4 |
>31.4 |
| Males |
ml/kg/min |
|
|
|
|
|
| Age |
Very Poor |
Poor |
Fair |
Good |
Excellent |
Superior |
| 13-19 |
<35.0 |
35.0-38.3 |
38.4-45.1 |
45.2-50.9 |
51.0-55.9 |
>55.9 |
| 20-29 |
<33.0 |
33.0-36.4 |
36.5-42.4 |
42.5-46.4 |
46.5-52.4 |
>52.4 |
| 30-39 |
<31.5 |
31.5-35.4 |
35.5-40.9 |
41.0-44.9 |
45.0-49.4 |
>49.4 |
| 40-49 |
<30.2 |
30.2-33.5 |
33.6-38.9 |
39.0-43.7 |
43.8-48.0 |
>48.0 |
| 50-59 |
<26.1 |
26.1-30.9 |
31.0-35.7 |
35.8-40.9 |
41.0-45.3 |
>45.3 |
| 60+ |
<20.5 |
20.5-26.0 |
26.1-32.2 |
32.3-36.4 |
36.5-44.0 |
>44.0 |
Leger, LA & Lambert, J. (1982) "A maximal multistage 20m shuttle run test to predict VO2 max", European Journal of Applied Physiology, Vol 49, p1-5.