Beep Training borrows heavily from the famous Beep Test but unlike the test, it is not a one-size-fits-all approach. There are lots of workouts and lots of flexibility, so running sessions can be tailored to different abilities and fitness levels.
​
There are several posts on our blog that explain each different type of workout, and there are instructions for them too. The best way to explore is by downloading the app; here we will briefly contrast our two favourite workouts.
​
The Beep-Standard workouts are most like the Beep Test; workouts are divided into 'levels' that are roughly one minute long and during a level, the running speed required to complete each shuttle is the same. But as each level is completed and a new level starts, the running speed required to complete each shuttle increases, so participants are running (gradually) faster and faster as the workout progresses. Unlike the Beep Test, the start level of these workouts can be varied.
​
Clear as mud? Watch Jack complete the Beep-Standard workout in the short video below. And check out the structure of Beep-Standard here, a blog post here, and watch the full workout beginning at level one here.
The Beep-HiiT workouts are similar but different in a crucial way. Like Beep-Standard, workouts are divided into 'levels' that are roughly one minute long and during a level, the running speed required to complete each shuttle is the same. The important difference is that as each level is completed and a new level starts, the running speed can either increase or decrease.
This is a total game changer. As each level is completed, the running speed generally increases but at certain times, it also noticeably decreases. This gives participants a chance to recover...until the next level when the speed increases! Depending on the workout, this process is repeated several times.
​
There are a lot of HiiT workouts on the app, so you should be able to find a few that are suitable.
​
Check out the structure of an example Beep-HiiT workout here, a blog post here, and watch an example workout here.