The 'beep' Test

[[old] tinyw773]

Does anyone know of a way to correlate pace/time/distance on the erg to the levels on the MSFT? I have to do the beep test as part of my anual fitness test but, as I have dodgy knees and 2 prolapsed discs (20 years of rugby will do that to you!), I'm not a keen runner. If any one has any pointers to link training on the erg with the 'beep' test I'd be greatful.

[[old] Jef]

Hi tinyw773,<br /><br />I've just gone through 2 beep/suttle tests (work related) and this is the first time I did all my training on the erg instead of running due to a continuing calf problem. <br /><br />I never had anyone come up with a reasonable match erg v running so came up with my own.<br /><br />I had a weekly total distance of 50K minimum. up to 80K by week 12.<br /><br />My favourite work out to get a beep test feel was a total of 30 mins long. <br /><br />Starting at 2:10 pace( 5 mins) 2:05 (5 mins) 2:00 (5 mins) 1:58 (5 mins) 1:56 (5 mins) 1:53 (5 mins)<br /><br />I also included some 1000 metre intervals x 5.<br /><br />From being 36 lbs overweight 12 weeks ago I sailed through the test (8.5 mins in full kit) better than I ever did before and 33 lbs lighter.<br /><br />This was just a personal workout but it worked for me.