Shuttle Run Calculations

[FiZZiKaL]

Hi, I'am beginning my basic on Nov. 9th in Saint Jean. I was curious about the shuttle run or so called beep test. I found a chart on wikipedia and was curious as if it was accurate and the same principles as the 20 metre run done in the fitness test.

Chart: In this order Level Shuttles Speed (km/h) Seconds per shuttle Total level time (s) Distance (m) Cumulative Distance (m) Cumulative Time (min and seconds)


1 7 8.0 9.00 63.00 140 140 1:03
2 8 9.0 8.00 64.00 160 300 2:07
3 8 9.5 7.58 60.63 160 460 3:08
4 9 10.0 7.20 64.80 180 640 4:12
5 9 10.5 6.86 61.71 180 820 5:14
6 10 11.0 6.55 65.50 200 1020 6:20
7 10 11.5 6.26 62.61 200 1220 7:22
8 11 12.0 6.00 66.00 220 1440 8:28
9 11 12.5 5.76 63.36 220 1660 9:31
10 11 13.0 5.54 60.92 220 1880 10:32
11 12 13.5 5.33 64.00 240 2120 11:36
12 12 14.0 5.14 61.71 240 2360 12:38
13 13 14.5 4.97 64.55 260 2620 13:43
14 13 15.0 4.80 62.40 260 2880 14:45
15 13 15.5 4.65 60.39 260 3140 15:46
16 14 16.0 4.50 63.00 280 3420 16:49
17 14 16.5 4.36 61.09 280 3700 17:50
18 15 17.0 4.24 63.53 300 4000 18:54
19 15 17.5 4.11 61.71 300 4300 19:56
20 16 18.0 4.00 64.00 320 4620 21:00
21 16 18.5 3.89 62.27 320 4940 22:03

So, therefore the completion of stage 6 is a total of 6minutes:20seconds of running from the start of the test. The distance being 1.02KM total from the beginning and a speed of 11km/h achieved at the end of the sixth level. I was wondering if these tests were the same? If, so it may help people judging for what level 6 might be, thanks in advance. The link http://en.wikipedia.org/wiki/Multi-stage_fitness_test#Calculations

 

[PMedMoe]

Well, it does look similar to a chart I posted here, so I'd say it's close.

 

[prima6]

It looks similar, but not identical and the principle is the same.  When I ran the 20 MSR this year I timed it on my stopwatch and I hit the completion of each level almost exactly on each minute (a few seconds either way).  When I hit 10.5 it was almost right on 10:30.  I think that likely some of the stages have fewer shuttles than what's depicted in the above chart.

 

[armychick2009]

Quick question... so, women need to hit level 4. Does that mean ALL of level four (to just before level five?) or... all of level three and the first beep of level four?

Is that clear as mud? Sorry if it's a bit of a ... dumb.... question

Thanks in advance!

 

[aesop081]

ALL of level 4

 

[armychick2009]

Thank you!  ;D

I better get crackin' then!

 

[FiZZiKaL]

I thought it was completion of level 5 for female and completion of level 6 for males?

 

[Nfld Sapper]

Minimum standards are posted in MINIMUM FITNESS STANDARDS

 

[marlborough]

Remember though, that just running that distance in that time in a straight line is quite a bit easier.  In the shuttle run you have to stop and change directions every 20 metres, so maybe aim 2 levels higher if you're running in a straight line.

 

[ic0n]

hey quick question, when your doing the physical tests, what order do you have to do them in? and is there breaks inbetween each one? and do they let you warm up before starting

 

[Redeye]

Shuttle Run - Grip Test - Push-Ups - Sit-Ups.

There's a warm up at the beginning, not really any breaks other than the wait to get the grip test done.

hey quick question, when your doing the physical tests, what order do you have to do them in? and is there breaks inbetween each one? and do they let you warm up before starting

 

[jeffb]

Minimum standards are posted in MINIMUM FITNESS STANDARDS

The key word here is minimum. While you can pass with the minimum standard, you're going to have a hard time keeping up with your peers on PT and once you get to the field potion of your training. Your ruck sack doesn't care what gender you are or how old you are and your fire team partner won't either on a section attack. Get in the best possible shape you can and ignore the minimum standards.  :2c:

 

[SeanNewman]

It's not really the same as just stating a distance and speed (responding to the original post).

The biggest challenge with the test is that you are stopping and accelerating so much, which is far harder.

That's why people who can typically run for an hour before passing out can only do this test for 10 minutes.

 

[CDN_LoneWolf_CDN]

They look pretty close to the 'beep test' many of us are familiar with.

With regards to minimum standards and training, in the 'Reg force physical fitness guide' (created June 4, 2009) recommended timings for the 2400 metre run are given as follows:

Men under 30 years of age: 11:56-10:13 (acceptable), <10:13 (superior)
Women under 30...            : 14:26-12:36 (acceptable), <12:36 (superior)

These times gradually increase with age category.  The document can be found here: http://www.forces.ca/media/_PDF/physical_fitness_en.pdf
For reserves, the guide is a bit different: http://www.forces.ca/media/_PDF/fitnessresv_en.pdf; but in essence, the same.

I have been making preparations based on the outlines provided in the guide, but also supplementing with other exercise routines, focusing heavily on core strength and stamina.  Definitely aim for the 'superior' times for the 2400 metre run, and, with reference to Petamocto:

  It's not really the same as just stating a distance and speed (responding to the original post).  The biggest challenge with the test is that you are stopping and accelerating so much, which is far harder.  That's why people who can typically run for an hour before passing out can only do this test for 10 minutes. 

So do some 'suicide runs' as well (even better if you time them)!

 

[SeanNewman]

The 2.4km distance is most commonly used in the Cooper Test, which is the official standard of several university sports teams, as well an an unofficial guide by some CF PT sessions.

Unofficial meaning it's not recognized standards-wise so you can't punish someone if they fail.

It consists of 5 x events (2,400m run, push ups, chin ups, sit ups, max bench press) that each have a max score of 20 points, giving a total score out of 100.

These aren't the real numbers, but basically say you do the run in 11 minutes and get 18 points for that, you add that to the 15 points you got for 45 push ups, etc...for the other events.

 

[HavocSteve]

So for the shuttle run.. Is it 11mins or so for the 2.4km run or is it say 11mins or so for like 1km then 11mins or so for the other 1km then like 4 mins of the .4km thats left...

Im not a runner nor a jogger really lol mostly a skateboarder guy or bicycle. so im a lil worried about the outcome of this... id much rather have the step test =\

 

[PMedMoe]

According to the charts posted or linked to in this thread, level 12 (which is cumulatively 2360 meters = 2.36 km) should be done in 12 minutes and 38 seconds.  Don't forget that you are turning every 20 meters and that you can only run on the beeps.

 

[HavocSteve]

Alright. Thanks. Wasn't quite sure how it was going to be tested. Guessing I should get cracking on that running then ^_^ Thinking I should time myself running around the block. Then step it up from there.

 

[PMedMoe]

Another good thing to try is interval training.  There is a link in this thread that tells you what level you must achieve for your age and gender.  For example, according to your profile, you are a 21 year old male.  You need to finish level 6 as a minimum.  It's better if you train for higher than that level, though. 

 

[HavocSteve]

Yea, unfortunately I fall under that age where I have to be top of the top lol. Just doing running by yourself and not really getting pushed is kinda a bore. Thinking I'll mix it up shortly with bicycle training and running that way I work out more then just the legs really.