Beep Training - The Workouts (Part 1)

Our 'Beep-Standard' workouts are the place to start.

The app has three different types of 'Beep' workout that are outlined in the next three blog posts. Each type has the same level-shuttle timings:

1. Each level is at least one minute long (and if longer, not much longer)

2. Each level is allotted a fixed number of shuttles

3. The higher the level, the faster the required speed to complete the shuttles

For example, level 1 is always 67.768 seconds and always has 8 shuttles (so each shuttle is 8.471 seconds). Likewise, level 5 is always 61.713 seconds and always has 9 shuttles (so each shuttle is 6.857 seconds).

*There are one thousand milliseconds in a second. And you know how many seconds are in a minute! The app timer is formatted as follows; mm:ss:000.

Beep-Standard: An Introduction

As each level is completed (the default start level is 1), the required speed to complete the shuttles increases. This means that participants are running a little bit faster each time a level is completed.

The required pace at the beginning of the workout is intentionally very slow but it is always increasing after that.

There are 22 levels, though participants do not need to strive to complete the workout. Consistent improvement should be the objective.

Level and shuttle times for Beep-Standard workouts are here, along with distance and speed calculations for 10 and 20-metre shuttles.

The Detail

So how does it work? Let’s assume a 10-metre shuttle, starting at level 1.

During level 1, participants are required to run 4.25km/h to complete each shuttle, which is walking pace for most people; so far, so easy! It takes 8.471 seconds to cover 10 metres at that speed. Because each level is at least one minute long, level 1 is allotted 8 shuttles and takes 67.768 seconds to complete.

It is a fine point but just to be clear; 7 shuttles each taking 8.471 seconds totals 59.297 seconds. Although close, that is not quite one minute, so level 1 has 8 shuttles.

Level 2 is next. The required speed increases by 0.25km/h to 4.5km/h (still walking pace for most) and therefore the allotted time per shuttle is now 8 seconds (slightly less than 8.471 seconds during level 1). Eight shuttles each taking 8 seconds means that level 2 is 64 seconds long.

Level 3 is next. The required speed increases by 0.25km/h to 4.75km/h. The allotted time per shuttle is 7.579 seconds and the level is 60.632 seconds long.

And the workout continues, all the way up to level 22, where the required speed is 9.5km/h and the time per shuttle is 3.789 seconds. Participants are no longer walking at this point!

A crucial point to highlight; shuttle times do not change depending on the shuttle length. Using a 20-metre shuttle (double the length of the example above), during level 1 participants still have 8.471 seconds to complete each shuttle, so the required speed is now 8.5km/h. Put simply, the longer the shuttle, the faster you need to move.

Our Recommendation

The key to Beep Training is the ability to vary the shuttle length. We recommend experimenting with Beep-Standard to determine a shuttle length suitable to your fitness level. What is suitable? It is up to you but perhaps something that results in the workout lasting at least 12 minutes or so? You can make Beep Training as intense and challenging as you like, but don’t make it too easy!

Changing the Start Level

We have already discussed altering the shuttle length; you can also alter the start level.

Even with a 20-metre shuttle, level 1 is a brisk walk for some people. We like this and use it as our warm-up! But if we are pressed for time, we start at a higher level to get moving faster sooner. Note that changing the start level does not alter the shuttle times for subsequent levels, but it does mean skipping earlier levels entirely. The full 22-level workout is 22 minutes and 56 seconds. Skipping the first three levels for example, reduces the workout to 19 minutes and 44 seconds.

Give it a try. Try starting at level 1, it is easy....for a while!