Beep Test Standards by Sport
What beep test levels athletes reach in soccer, rugby, and basketball — and how aerobic fitness maps to each sport.
Practice with the Free Beep Test App →Why Team Sports Use the Beep Test
Soccer, rugby, basketball, and most field and court sports demand the ability to run hard, recover, and run hard again for an entire game. The beep test (the 20-meter multi-stage fitness test) measures the aerobic engine that makes that possible, which is why coaches around the world use it for pre-season testing and squad benchmarking.
The more continuous running a position involves, the higher the score tends to be — soccer midfielders and rugby backs sit at the top, while positions built around short, powerful efforts (rugby forwards, basketball centers) usually score a little lower. Many elite programs now use the Yo-Yo Intermittent Recovery test instead, which adds short rests, so beep test figures are best treated as a general aerobic benchmark rather than a single pass mark.
Typical Beep Test Levels by Sport
| Sport | Typical range | Elite |
|---|---|---|
| Soccer / football | 12–14 | 14+ |
| Rugby (union) | 10–13 | 14+ |
| Basketball | 10–12 | 13+ |
Soccer: Professional players commonly reach Level 12–14 (roughly 50–58 ml/kg/min VO₂ max). Central midfielders, who cover the most ground, tend to top the squad; defenders sit a little lower.
Rugby union: Backs average around Level 11–13, while forwards — built for contact and short bursts — typically land near Level 9–11.
Basketball: Elite players usually score Level 10–12, with guards outrunning centers because of the greater distance they cover in transition.
Figures are approximate and vary by study, position, and time of season. Use them as a guide, not a fixed standard.
What Each Level Means for Athletes
- Level 7–9Recreational / amateur
- Level 10–11Serious club / college reserve
- Level 12–13Semi-pro / college starter
- Level 13–14Professional average
- Level 15+Elite endurance athlete
Training to Raise Your Sport Score
To move up the table, target your sport's specific running demands while building a deep aerobic base. At Level 12–14 pace (roughly 14.5–15.5 km/h), each shuttle is a near-maximal effort, so the most direct tool is VO₂ max interval training: 4–6 minute efforts at 95–100% of maximum heart rate with equal recovery, repeated 4–6 times per session. A typical pre-season block includes:
- 3–4 aerobic sessions per week — one easy long run, one tempo run, and one interval session
- VO₂ max intervals (e.g., 6 × 800m) building through the pre-season
- Sport-specific repeated-sprint work to mirror match demands
- Beep test practice runs in the final 3–4 weeks to sharpen pacing and turns