Skip to content
Police Pay Australia
Free tool · 20 m multistage fitness test

Beep test audio
train for your police fitness test

Run the 20 m multistage shuttle test in your browser with beeps and spoken level calls, then compare your result with every Australian force's minimum. No app, no download, no sign-up.

Start now
Updated 9 October 2026 13 min read Sources checked 9 October 2026 Independent, not advice

The short answer

The police beep test is a 20 m shuttle run that starts at 8.5 km/h and gets 0.5 km/h faster each level. Minimums range from level 5.01 (Victoria) and 5/7 (Queensland) up to 7.1 (NSW, and WA for men). Reaching level 7.1 means running 1,040 m in about 6:22. Press Start above to train with the audio.

20 m shuttle run

1.00

Level 1 · shuttle 0 of 7 · 8.5 km/h · 8.47 s per 20 m

Turn your volume up. Mark out 20 m with cones. Warm up first, and stop if you feel unwell. If you have a health condition, check with your GP before maximal exercise.

Minimum levels by force

As published in each force's recruiting material. Check the official standard before you test.

  • NSW Police7.1
  • Victoria Police5.01
  • QPS5 shuttle 7 (5/7) minimum
  • WA Police7.01 (male) / 6.01 (female)
  • SAPOLCircuit test (no beep test)
  • Tasmania Police6.01 minimum
  • NT Police6.1
  • AFP6.5
Contents +
  1. 1How to use the beep test audio
  2. 2How the 20 m test works
  3. 3Every level and shuttle
  4. 4Each force's minimum
  5. 5What each level feels like
  6. 6How to reach level 7+
  7. 7An 8-week beep test block
  8. 8Test-day technique
  9. 9Safety and warnings
  10. 10FAQs
  11. 11Sources

How to use the beep test audio

  1. 1

    Mark out exactly 20 metres

    Use a tape measure, not paces. Put a cone or line at each end on a flat, non-slip surface: a basketball court, oval or quiet car park. A short course flatters you and won't help on test day.

  2. 2

    Warm up for 10 minutes

    Five minutes of easy jogging, then leg swings, lunges and a few faster strides. Starting cold makes the early levels feel harder than they are.

  3. 3

    Choose a start level and press Start

    Start at level 1 for a proper test. You can start at a higher level (up to 10) for interval training. A five-second countdown beeps, then a triple beep and the level call start the run.

  4. 4

    Be on the line at every beep

    Each single beep means you should reach the other line. A triple beep means a new level and a faster pace. Your level and shuttle show on screen.

  5. 5

    Press Stop to record your level

    When you miss the line twice in a row (most forces' rule), press Stop. The display shows your last completed level and shuttle, such as 6.04.

Run it with a partner

A training partner can watch the lines and call warnings exactly as an assessor would. It's the easiest way to stop yourself cutting turns short without noticing.

How the 20 m multistage test works

Every Australian force that uses a beep test uses this same basic format.

The 20 m multistage fitness test was published by Luc Léger and colleagues in 1988. You run back and forth between two lines 20 m apart, in time with beeps. Level 1 is set at 8.5 km/h, and each level adds 0.5 km/h. Each level lasts about a minute, so the number of shuttles per level rises as the shuttles get quicker.

Level 1

8.47 s

per 20 m at 8.5 km/h

Level 7

6.26 s

per 20 m at 11.5 km/h

Level 10

5.54 s

per 20 m at 13 km/h

Results are written as level and shuttle. "7.1" in NSW means level 7, shuttle 1. Western Australia and Tasmania write "7.01" and "6.01" for the same idea, and Queensland writes "5/7" for level 5, shuttle 7. A warning is given when you don't reach the line in time; Queensland and the AFP both allow two warnings, and Queensland requires you to stop and turn at the line rather than run a loop.

The beep test isn't a sprint. It's a pacing test that gets steadily less forgiving.

Every level and shuttle, with distance and time

20 m multistage shuttle run: the level table this tool uses

1

Speed
8.5 km/h
Shuttles
7
Time per 20 m
8.47 s
Total distance at end
140 m
Elapsed time at end
0:59

2

Speed
9.0 km/h
Shuttles
8
Time per 20 m
8.00 s
Total distance at end
300 m
Elapsed time at end
2:03

3

Speed
9.5 km/h
Shuttles
8
Time per 20 m
7.58 s
Total distance at end
460 m
Elapsed time at end
3:04

4

Speed
10.0 km/h
Shuttles
9
Time per 20 m
7.20 s
Total distance at end
640 m
Elapsed time at end
4:09

5

Speed
10.5 km/h
Shuttles
9
Time per 20 m
6.86 s
Total distance at end
820 m
Elapsed time at end
5:10

6

Speed
11.0 km/h
Shuttles
10
Time per 20 m
6.55 s
Total distance at end
1,020 m
Elapsed time at end
6:16

7

Speed
11.5 km/h
Shuttles
10
Time per 20 m
6.26 s
Total distance at end
1,220 m
Elapsed time at end
7:19

8

Speed
12.0 km/h
Shuttles
11
Time per 20 m
6.00 s
Total distance at end
1,440 m
Elapsed time at end
8:25

9

Speed
12.5 km/h
Shuttles
11
Time per 20 m
5.76 s
Total distance at end
1,660 m
Elapsed time at end
9:28

10

Speed
13.0 km/h
Shuttles
11
Time per 20 m
5.54 s
Total distance at end
1,880 m
Elapsed time at end
10:29

11

Speed
13.5 km/h
Shuttles
12
Time per 20 m
5.33 s
Total distance at end
2,120 m
Elapsed time at end
11:33

12

Speed
14.0 km/h
Shuttles
12
Time per 20 m
5.14 s
Total distance at end
2,360 m
Elapsed time at end
12:35

13

Speed
14.5 km/h
Shuttles
13
Time per 20 m
4.97 s
Total distance at end
2,620 m
Elapsed time at end
13:39

14

Speed
15.0 km/h
Shuttles
13
Time per 20 m
4.80 s
Total distance at end
2,880 m
Elapsed time at end
14:41

15

Speed
15.5 km/h
Shuttles
13
Time per 20 m
4.65 s
Total distance at end
3,140 m
Elapsed time at end
15:42

16

Speed
16.0 km/h
Shuttles
14
Time per 20 m
4.50 s
Total distance at end
3,420 m
Elapsed time at end
16:45

17

Speed
16.5 km/h
Shuttles
14
Time per 20 m
4.36 s
Total distance at end
3,700 m
Elapsed time at end
17:46

18

Speed
17.0 km/h
Shuttles
15
Time per 20 m
4.24 s
Total distance at end
4,000 m
Elapsed time at end
18:49

19

Speed
17.5 km/h
Shuttles
15
Time per 20 m
4.11 s
Total distance at end
4,300 m
Elapsed time at end
19:51

20

Speed
18.0 km/h
Shuttles
16
Time per 20 m
4.00 s
Total distance at end
4,620 m
Elapsed time at end
20:55

21

Speed
18.5 km/h
Shuttles
16
Time per 20 m
3.89 s
Total distance at end
4,940 m
Elapsed time at end
21:57

Speeds follow the Léger protocol (8.5 km/h, +0.5 km/h per level). Shuttle counts are the standard published table built into the tool. Distance and elapsed time are calculated by us from those figures. Official recordings may differ slightly.

Use the table to set training targets in distance. If you currently stop at level 5 and need level 7.1, you're looking for roughly 220 m more running at progressively faster speeds. That's a gap most people can close in six to ten weeks of consistent training.

The minimum beep test level for each Australian force

Police beep test minimums, checked 9 October 2026

NSW Police

Published standard
Level 7.1
Means
level 7, shuttle 1
Distance and time to reach it
1,040 m in 6:22

Victoria Police

Published standard
Level 5.01
Means
level 5, shuttle 1
Distance and time to reach it
660 m in 4:16

QPS

Published standard
Level 5 shuttle 7 (5/7) minimum
Means
level 5, shuttle 7
Distance and time to reach it
780 m in 4:57

WA Police

Published standard
Level 7.01 (male) / 6.01 (female)
Means
level 7, shuttle 1 / level 6, shuttle 1
Distance and time to reach it
1,040 m in 6:22 / 840 m in 5:17

SAPOL

Published standard
No beep test
Means
Fit-for-duty circuit in a 10 kg vest

Tasmania Police

Published standard
Level 6.01 minimum
Means
level 6, shuttle 1
Distance and time to reach it
840 m in 5:17

NT Police

Published standard
Level 6.1
Means
level 6, shuttle 1
Distance and time to reach it
840 m in 5:17

AFP

Published standard
Level 6.5
Means
level 6, shuttle 5
Distance and time to reach it
920 m in 5:43

Standards as published by each force. 'Distance and time' is calculated by us from the level table above. SA Police uses a fit-for-duty circuit instead of a beep test.

Two points matter more than the exact numbers. First, the beep test is only one part of every force's fitness test: NSW also tests grip, a 90-second plank, a vertical jump, 25 push-ups and the Illinois agility run. Second, standards change. Queensland's current standard dates from October 2025, and Victoria's has been reported differently in older guides. Check the force's own page before test day.

Free tool

Check all three core tests at once

Enter your beep level, push-ups and plank time and see which forces you'd currently meet, side by side.

Open the checker →

What each stage of the test feels like

Beep test levels in plain English

1–3

Speed
8.5–9.5 km/h
What it's like
A brisk jog. The risk is going too fast and wasting energy on turns.

4–5

Speed
10–10.5 km/h
What it's like
Steady running. Breathing picks up. Queensland and Victoria minimums sit here.

6

Speed
11 km/h
What it's like
Hard for untrained runners. Tasmania, NT and the AFP minimums sit in this level.

7

Speed
11.5 km/h
What it's like
Turns start to cost you. NSW and WA (men) need you to reach this level.

8–9

Speed
12–12.5 km/h
What it's like
A strong result for most recruits. Tasmania rates above 9.01 as 'strong'.

10+

Speed
13 km/h and up
What it's like
Well-trained runner territory.

How to train to reach level 7 and beyond

Train the specific demands: running speed, the turns, and holding on when it hurts.

1. Intervals at beep test speed

The fastest way to improve is to run at, or slightly above, the speed of the level you're stuck on. Use the tool's start-level option: start at the level just above your best, run until you miss the line, rest two minutes, and repeat three or four times. That's a complete interval session in 20 minutes.

2. One longer easy run a week

A 30 to 45-minute run at a conversational pace builds the aerobic base that lets you recover between levels. It should feel easy. If you can't talk, slow down.

3. Turns and change of direction

By the end of level 7 you have turned about 60 times. Practise planting the outside foot on or just over the line, keeping your hips low and pushing off. Shuttle sprints of 5–10–5 m and agility drills also help with the Illinois agility run that several forces use.

4. Strength and body weight

Two short strength sessions a week (squats, lunges, step-ups, calf raises and core work) protect your knees and ankles from the repeated braking. If you're carrying weight you don't need, losing some makes every shuttle cheaper.

Works

  • ✓Weekly intervals at your stuck level
  • ✓One full beep test every week or two to measure progress
  • ✓Sleep and rest days between hard sessions
  • ✓Practising the exact 20 m turn

Doesn't work

  • ✕Only long slow runs
  • ✕A full maximal test every day
  • ✕Treadmill-only training (no turns)
  • ✕Doubling your mileage in the last fortnight

An 8-week beep test block (general guide)

This is a general structure for a healthy adult who can already run for 20 minutes. Adjust it to your starting point, and see a doctor first if you have a health condition or haven't exercised for a long time.

  1. 1

    Weeks 1–2: baseline and base

    3 runs + 2 strength

    Do a full beep test to set your baseline. Then three runs a week: one interval session (four efforts starting at your best level), one easy 30-minute run, one session of turns and short shuttles.

  2. 2

    Weeks 3–4: build

    3–4 runs + 2 strength

    Intervals become five efforts. Easy run up to 35–40 minutes. Add strides at the end of the easy run.

  3. 3

    Week 5: re-test and recover

    Lighter week

    Cut volume by about a third, then re-test at the end of the week. Most people gain at least a few shuttles here.

  4. 4

    Weeks 6–7: sharpen

    3–4 runs + 2 strength

    Intervals start one level higher than before. Keep one easy run and one turns session. This is the hardest fortnight.

  5. 5

    Week 8: taper

    Taper

    Two short sessions with a few efforts at target speed, plenty of rest, and nothing hard in the last 48 hours before your test.

Want a plan built around your numbers?

The Fitness Test Pass Plan (A$24.99, one-off) uses your force, test date, current beep level, push-ups, plank and any injuries to build a week-by-week programme for your force's whole test, not just the beep test.

Test-day technique

On the day

  • ✓ Eat a light meal two to three hours before
  • ✓ Wear running shoes with grip; check the surface
  • ✓ Warm up properly, even if the assessor doesn't lead one
  • ✓ Listen for the level calls and keep count yourself
  • ✓ Arrive at each line just as the beep sounds, not early
  • ✓ Turn on the line with one foot; don't loop wide
  • ✓ If you get a warning, catch up over the next shuttle, calmly
  • ✓ Run through the line at your target level: don't stop one shuttle short

The most common mistake is going too fast early. Arriving two seconds before each beep at level 2 feels comfortable, but you're paying for every extra stop and start. Settle into the rhythm and let the beeps pace you.

Safety and warnings

Stop if you feel unwell

The beep test is a maximal effort. Stop straight away if you have chest pain, unusual breathlessness, dizziness or feel faint, and call 000 in an emergency. If you have a heart, lung or other health condition, are pregnant, or haven't exercised for a long time, check with your GP before doing a maximal test.

This tool is for training. It isn't an official assessment and isn't endorsed by any force. Browser timing is accurate for training, but phones can pause audio when the screen locks, so keep the screen on during a run. Your result here doesn't count towards any application. Every force tests you in person or, in some cases such as Tasmania for interstate applicants, by submitted video under its own rules.

For the rest of the process, read the NSW Police, QPS and AFP force profiles, and practise the written side with the entrance exam practice.

Free email alerts

Get told when your force changes its fitness standard

Standards do change: Queensland issued a new fitness standard in October 2025. We check every force's test and email you if your target moves, with training tips for the beep test.

  • ✓Fitness standard changes by force
  • ✓Beep test and push-up training tips

Sent by Police Pay Australia when there's news. Unsubscribe any time. See our privacy policy.

Frequently asked questions

What beep test level do you need for the police in Australia?

It depends on the force. NSW needs level 7.1, WA 7.01 for men and 6.01 for women, the AFP 6.5, Tasmania 6.01, NT 6.1, Queensland level 5 shuttle 7 and Victoria 5.01. SA Police doesn't use a beep test; it uses a fit-for-duty circuit in a 10 kg vest. Always confirm the current standard with the force.

Is this the official beep test audio?

No. It's a free training version using the Léger 20 m protocol (level 1 at 8.5 km/h, +0.5 km/h a level) and the standard shuttle counts. Forces use their own official recording and some record results slightly differently, so treat your score here as a training guide, and aim to beat your force's minimum by at least a level.

What does level 7.1 mean on the beep test?

It means level 7, shuttle 1: you've completed every shuttle of levels 1 to 6 plus the first shuttle of level 7. With the shuttle counts used here, that's 1,040 m of running in about 6:22, finishing at 11.5 km/h.

Is beep test level 6 good?

For police entry it's around the middle. Level 6 shuttle 1 meets Tasmania and NT, and clears Queensland and Victoria comfortably, but it's short of the AFP (6.5), WA for men (7.01) and NSW (7.1). Most adults who train consistently for six to eight weeks can add one to two levels.

How can I improve my beep test score quickly?

Run the test itself once a week, add one interval session and one easy run, and practise turns. Interval work at or just above your current beep speed brings the fastest gains. Losing weight you don't need and sharpening your turns can each add shuttles without any extra fitness.

Does it work on my phone?

Yes. It runs in any modern browser on a phone, tablet or laptop. Turn the volume up, keep the screen on, and use a Bluetooth speaker outdoors if you can. The level is also called out by your browser's speech voice where that's supported.

How long is the beep test?

Only as long as you last. Reaching level 5 shuttle 1 takes about 4:16, and level 7 shuttle 1 about 6:22. Each level lasts roughly a minute, and the full 21 levels in this tool would take over 20 minutes.

Evidence

Sources and how we checked them

Every figure on this page comes from the sources below, read on 9 October 2026. Pay rates and rules change when new agreements are made, so check the source for the date you're reading this. Where we couldn't confirm something from an official source, the page says so instead of guessing. Spotted an error? Read our corrections policy.

  1. NSW Police Force recruitment: Fitness (Physical Capacity Tests) — Physical Capacity Tests
  2. Victoria Police: Police recruitment process — Victoria Police fitness test
  3. QPS Recruit Entry Fitness Assessment Standard V1 20251021 (PDF) — QPS Recruit Entry Fitness Assessment (Standard V1 20251021)
  4. Let's Join Forces (WA Police Force): Entry-level officer recruitment process — Physical Performance Evaluation (PPE)
  5. SAPOL: Recruitment process — 'Fit for duty' test (wearing a 10 kg vest)
  6. Tasmania Police Recruitment: Fitness Test — Tasmania Police fitness test (traffic-light system)
  7. NTPFES: Fitness assessment — NTPF fitness assessment
  8. AFP: Application process — Entry Physical Competency Assessment (EPCA)
  9. Léger LA et al. (1988), The multistage 20 metre shuttle run test for aerobic fitness, Journal of Sports Sciences 6(2) — protocol: 8.5 km/h start, +0.5 km/h per level

Related guides

Police fitness test checker → Enter your beep, push-ups and plank and see which forces you'd pass. Fitness test pass plan → A personalised week-by-week plan built around your numbers. Which force should I join? → Compare forces on pay, super, location and fitness.

Tools and calculators

More in this series

Fitness tools Police fitness test checker Enter your beep level, push-ups and plank to see which forces' standards you'd meet today. Fitness tools Police fitness test pass plan A personalised AI week-by-week training programme for your force's fitness test. Pay calculators Police take-home pay calculator Any force and rank, with shifts, overtime, 2026-27 tax, HELP and super. AI prep tools AI police mock interview Answer panel questions by typing or speaking and get a STAR score, fixes and a model answer. Pay calculators Police overtime calculator What an overtime shift is worth after tax in any force, on your agreement's own hourly rule. Pay calculators Police pay comparison calculator Pay, take-home and super at every career stage across all 8 forces, compared fairly. Money calculators Police super calculator Project your super in any force, with salary sacrifice and the 2026-27 caps. Money calculators Police borrowing power calculator A borrowing range that shows how lenders treat shift pay and overtime, plus police LMI waivers. AI prep tools Police entrance exam practice Free AI-written numeracy, verbal, reasoning and spelling sets, a marked written exercise, and what each force's test covers.
See every tools and calculators guide →

General information, not advice. This guide explains published rules and rates. It doesn't consider your personal circumstances and isn't financial, legal, tax or credit advice. Confirm anything you rely on with your force, your police association, the ATO or a licensed professional.