Beep Training - The Workouts (Part 2)

'Beep-Split' is a variation on 'Beep-Standard'; there is one crucial difference.

Beep-Split: An Introduction

There is one difference between the Split and Standard workouts; the ability to change the shuttle length once during the workout.

Because the pace at the beginning of Beep-Standard is quite slow, the idea is that the shuttle length for part of the workout (called the first split) can be longer than the rest of the workout (called the second split). This means that the workout begins at a faster pace than otherwise (because the shuttle times do not change but the participant is running a longer shuttle).

It is similar to starting a Standard workout at a higher level but by creating a split the workout is not shortened; the entire 22-level workout remains 22 minutes and 56 seconds.

You can create splits for different start levels (levels 1-14), the split level must be at least four levels greater than the start level, and the split can be set up to and including level 18. And finally, a triple beep indicates the split.

The Detail

Let’s assume your preferred shuttle length for the Beep-Standard workout is 12 metres, but you find the early levels a little easy. Using a split you can set the shuttle length to 15 metres for the first, say, eight levels, and set it to 12 metres for the remainder of the workout.

In the diagram below, shuttle 1 is completed during the first split. And shuttle 2 is completed during the second split.

Because the level and shuttle times are the same for both the Standard and Split workouts, you will work slightly harder during the easier part of the workout to cover the additional three metres. And when you reach level nine, the shuttle length changes to 12 metres for the more challenging part of the workout.

'Beep-Standard' first, then try 'Beep-Split'

We had a strained relationship with the Beep-Split workout. When we were developing the app, we experimented with two, three and more splits per workout, and it continually confused us! But one split works great. Our recommendation is to try the Standard workout a few times, determine your preferred shuttle length, and use that when experimenting with the split functionality. Generally, during the latter part of the workout use your preferred shuttle length and in the first part, something a few metres longer.

And a fiddly point - what marker to start at?

During the workout, the shuttle length changes at a predetermined level. When the participant begins this level, they need to be at the 'return' marker or the length of the first shuttle will be incorrect. It really is not a big deal, a few metres on one shuttle, and only occurs when there is an odd number of shuttles in the first split.

Anyway, the app indicates what marker to start at.

Happy Beeping!