Beep Training - The Creation

We couldn't find any HIIT workouts we really liked. So we created something ourselves.

We began experimenting with Beep Training during a sunny holiday in Australia. Our shuttle markers were two small trees in the park (they were probably about 8 metres apart, but we never did find a tape measure to check) and our beep track was a rudimentary version put together using free audio software.

We were not in the best shape and not looking to push ourselves particularly hard; we were on holiday after all. On the first few attempts we completed level 17 of our new workout (the level number is somewhat irrelevant as the timings of our workouts have evolved since then), and after that, it was almost constant improvement. We were soon completing level 19 and we felt fitter and stronger, and most importantly, we looked forward to our evening workout; running was fun again.

Still on holiday, the potential of Beep Training became apparent one rainy day when we decided to workout in the corridor of our nearly empty hotel with the kids, aged 3 and 4. We made the shuttles shorter than usual (they have little legs!) and it was a hilarious game until the kids realized the beeps got faster! The little maniacs performed admirably but we kept going and completed level 21.

We had completed level 19 the day before, but today the shorter shuttle meant we ran for longer, and at the end, with high intensity. It felt great and we suspected we were on to something, even if the kids refused to do it again!

"The shorter shuttles meant I ran for longer, and at the end, with high intensity."

Back from holiday, we headed to the local park with a tape measure. We measured out 10 metres (slightly longer than on holiday) and completed level 20, and it was obvious our fitness had markedly improved in roughly three weeks of Beep Training.

Over the next month or so, we experimented with different shuttle lengths and were soon doing two workouts per session. We were fit and motivated. We kept gravitating back to the 10-metre shuttle because we were close to completing all 22 levels. And we soon did…and not long after that, we were completing it twice in the same session.

We think there are a few reasons why Beep Training is effective.

The first is the ease with which the shuttle length can be varied to suit your fitness level and therefore make workouts appropriate yet challenging. And it also enables you to mix things up.

The second is the ability to easily track results, which means you can always strive for some improvement each workout, even if it is just one shuttle.

Which brings us to this; it doesn't sound much but that would be our advice to anyone using the app, particularly those who don't like running; improve one shuttle at a time! That might be only 15 metres per session but if you keep at it, you will soon be completing levels you could not have imagined!