Sgt Dave Edelman runs the PSRT. Photo provided by Sgt Rob Orr

Running to the beep

By Sgt Rob Orr
The Progressive Shuttle Run Test (PSRT) or as it is more commonly referred to the "beep test", is an effective way of determining your aerobic capacity. As such, it is often employed in the sporting arena (the Australian version was actually developed by the Institute of Sport) and the ADF as a means of measuring aerobic ability.

The test involves walking, jogging and running back and forth between two points, 20m apart.

Every minute (approximately) the cadence is increased slightly until the participant is no longer able to reach the opposing 20m point in time with the beep. Each level and sub level completed is recorded with the last lap completed successfully being the end score.

The current requirement to join the ADF is level 7.5 for Army and 6.5 for RAAF and Navy.

The PSRT is a useful assessment tool in that it can be correlated to VO2 scores (volume of air consumed), which, through development of normative data, allows the comparison between your aerobic fitness and that of unfit, normal and elite athlete categories.

Furthermore, unlike the 2.4km run, where the less fit you are the longer you are out running, in the PSRT, the less fit you are the sooner you cease and hence less overall work is completed.

Other benefits include, the ability to conduct this aerobic assessment indoors where the sprung floors provide some cushioning, protection against the elements, a flat course, and in case of emergency you are in a facility with other members, a first-aid kit and a telephone nearby.

As with any training, however, progression is the key. Also be aware that the continual stopping, starting and rotating may place strain on the knees and ankles. As such you should ensure that you are physically prepared to conduct a PSRT.

There are various ways of improving your PSRT performance and improving your aerobic ability; a set level (and therefore speed) can be selected and repeated for several minutes, you could partner up and alternate a 40m run (running the 20m distance each way) as the speeds increase, do fartlek training by jumping around the levels (eg level 1-5, 10, 6, etc.) or complete intervals on a 1: 3 ratio. If you're keen, contact your local PTI for variations.

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