Beep-Standard - Quick Guide
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Place two markers between 8 and 20 metres apart on a flat, stable surface. This is the ‘shuttle’, the short distance you will run...back and forth.
Select ‘Start Level’ and ‘Shuttle Length’ on the app, and place your phone or tablet between the markers (but out of the way!), with the volume high.
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Tap the ‘Start’ button and make your way to the 'start' marker. After the countdown, the first beep indicates the beginning of the workout; move to the 'return' marker and get there before the next beep.
When you reach the 'return' marker, turn around and wait for the beep. When it sounds, move back to the 'start' marker and get there before the next beep.
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It is that simple! 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.
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As the workout progresses, you are gradually running faster and faster. When you can no longer keep pace with the beeps, the workout is over. If it sounds brutal, it doesn’t need to be.
Set a shuttle length that lets you have a good workout; you don't need to complete it. Beep Training is designed to be flexible; if it is too hard, make it easier but make sure you are challenging yourself!