In this article we are going to talk about the 20m shuttle run test. This test is one of the best known and used to calculate your Maximal Aerobic Spped (MAS) as well as the VAMEVAL. Any fitness coach (or sports coach) needs to know the MAS of his athletes in order to be able to individualise his training sessions. His main objective is to promote his progress and avoid possible injuries.Obviously, the characteristics of the participants (age, ability to excel, etc.) must be taken into account.
- a corridor of 20 meters
- A soundtrack (the Sportbeeper PRO)
Conduct of the test
This is a continuous progressive test that starts at 8.5 km/h. There is no recovery time and the speed increases gradually. Each step lasts one minute and the speed is incremented by 0.5 km/h with each new step. Participants must have their foot behind the line when the “beep” sounds.The aim is to complete as many round trips as possible and thus validate as many levels as possible. The test is over when the athlete gives up or when he is late on the blocks at the time of the bell. It is therefore necessary to refer to the last validated stage.
First of all, the set-up is quite quick and easy.
It is possible to do this test almost anywhere. In fact, as we only need a corridor of 20 meters, it is possible to carry out this test both indoors and outdoors. It is therefore not necessary to have an athletics track.
The main disadvantage of this test is that is a test in the form of return trip. This can be demotivating as well as energy consuming as you have to accelerate, brake and restart every 20 meters. In addition, heavy people will be disadvantaged with this type of test.