Beep-Split - Quick Guide
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Much the same as Beep-Standard but two different shuttle lengths are used during the workout.
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Because the required speed is quite slow at the beginning of Beep-Standard, the idea is to run a longer shuttle at the start of the workout when it is 'easier'. And when the workout gets more difficult, the shuttle length is reduced.
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You need three markers. Let's say that for levels 1 to 8, you want to use a 14-metre shuttle, and for levels 9 and higher, you want to use a 10-metre shuttle. Place the 'return' marker down, measure 10 metres, and place the 'split' marker down. And measure an additional 4 metres and place the 'start' marker down. The three markers should be in a straight line.
During the first split, the longer shuttle (shuttle 1 in the diagram above) is completed, and during the second split it is the shorter shuttle (shuttle 2 in the diagram above).
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Select the ‘Start Level’ and ‘Shuttle Length’ for the first split, and the 'Start Level' and 'Shuttle Length' for the second split.
Place your phone or tablet between the markers (but not in the way!), with the volume high. Before you tap the 'Start' button, take note of where to start the workout; at the 'return' or 'start' marker.
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After the countdown, the first beep indicates the beginning of the workout; if starting at the 'start' marker, move to the 'return' marker, and vice versa.
Note that when it is time to switch to the second, shorter shuttle, you will hear a triple beep. If you have started at the correct marker, this will happen at the 'return' marker, enabling you to run the shorter shuttle to the 'split' marker.
Again, the aim is to keep pace with the beeps. Once you have started a shuttle, you should reach the other marker before the next beep. Once you reach the marker, turn around and wait for the beep. And when it sounds, move to the other marker.