The 5.01 beep test takes roughly 3 minutes and 30 seconds to complete from the start of level 1. That is the total cumulative time to reach the end of level 5, shuttle 1. If you are training for a fitness test that requires you to reach level 5.1, that is your target window.
Let me break down exactly what happens at that point, what it means for your fitness, and how to get there if you are not there yet.
How Is the Beep Test Timed and Measured?
The beep test runs on a 20 metre shuttle course. An audio track plays beeps at set intervals. You run from one end to the other before each beep. The intervals get shorter as the levels go up, which means you run faster and faster.
Each level contains a set number of shuttles. The time per shuttle drops with every level. Here is how the early levels break down:
- Level 1 has 7 shuttles at a pace of 8.5 km/h
- Level 2 has 8 shuttles at 9 km/h
- Level 3 has 8 shuttles at 9.5 km/h
- Level 4 has 9 shuttles at 10 km/h
- Level 5 has 9 shuttles at 10.5 km/h
The test starts slow on purpose. The first two levels feel easy. That is by design. The test is measuring your aerobic ceiling, not your sprint speed.
How Many Shuttles Are in Level 5 of the Beep Test?
Level 5 contains 9 shuttles. So when you reach level 5, shuttle 1, you have completed the first of those 9 runs. That is the 5.01 mark, also written as 5.1.
To put that in total context, from the very start of the test you will have completed:
- 7 shuttles in level 1
- 8 shuttles in level 2
- 8 shuttles in level 3
- 9 shuttles in level 4
- 1 shuttle in level 5
That is 33 total shuttles, covering 660 metres of running. Not a huge distance, but the pace at level 5 is 10.5 km/h and your heart rate is climbing fast by that point.
How Long Does It Take to Complete Level 5.1 of the Beep Test?
The cumulative time to reach the end of level 5, shuttle 1 sits at approximately 3 minutes and 28 to 35 seconds depending on the version of the beep test used. The most common version is the 20 metre multi-stage fitness test developed by Leger and Lambert in 1982 and later updated.
Each shuttle at level 5 takes about 6.9 seconds to complete. So the gap between beeps is tight. You are not sprinting, but you are moving at a solid aerobic pace that most untrained people find uncomfortable to sustain.
The reason the exact time varies slightly is that different audio versions of the test have minor calibration differences. The standard used by most police and emergency services fitness assessments follows the original Leger protocol.
What VO2 Max Does a Score of 5.1 on the Beep Test Represent?
A score of 5.1 on the beep test corresponds to an estimated VO2 max of around 26 to 28 ml/kg/min. That sits in the low range for adults. Research published in the European Journal of Applied Physiology confirms the Leger equation for estimating VO2 max from beep test scores, and 5.1 consistently falls in that 26 to 28 bracket.
To give you a reference point, the average sedentary adult male has a VO2 max of around 35 to 40 ml/kg/min. A trained recreational runner sits closer to 50 to 55. Elite endurance athletes push above 70.
So a score of 5.1 is below average for a healthy adult. It is not a failure, but it tells you that your aerobic base needs work if you are preparing for any fitness test that uses the beep test as a benchmark.
What Is a Good Beep Test Score for an Average Person?
For an untrained adult, reaching level 5 to 6 is common. For someone with moderate fitness, level 7 to 9 is realistic. Fit adults who train regularly often reach level 10 to 12.
Here is a general guide based on age and sex norms from the Canadian Society for Exercise Physiology and similar research bodies:
- Below average for adult males aged 20 to 29 is below level 7
- Average sits around level 7 to 9
- Above average is level 10 to 12
- Excellent is level 12 and above
For adult females aged 20 to 29:
- Below average is below level 5
- Average sits around level 5 to 7
- Above average is level 8 to 10
- Excellent is level 10 and above
If you are training for a specific fitness test like the Victoria Police fitness test, the required score is set by that organisation, not by general population norms. Check the exact requirement for your role and age bracket before you set your training target.
Is 5.1 Enough to Pass a Police Fitness Test?
For most police fitness tests, 5.1 is not enough. The Victoria Police fitness test, for example, requires candidates to reach specific beep test levels depending on the role. Many entry-level requirements sit at level 7 or higher.
A score of 5.1 tells you where your baseline is. It is a starting point, not a finish line. If your target is level 7 or above, you have real work to do, and the good news is that the beep test responds well to structured training.
You can read the full breakdown of the Victoria Police fitness test requirements and what the test involves at Fitness Image Victoria Police Fitness Test.
How Can I Improve My Beep Test Score From Level 5?
Getting from level 5 to level 7 or 8 is achievable in 6 to 10 weeks with consistent training. Here is what the research and practical experience show works. Understanding the speed at level 5.1 helps you pace your training runs correctly.
1. Run the actual beep test in training
Specificity matters. Your body adapts to the exact demands you place on it. Running the beep test two to three times per week trains your body to handle the pace changes, the shuttle turns, and the progressive intensity. A 2019 study in the Journal of Strength and Conditioning Research found that sport-specific interval training produced greater improvements in beep test scores than general aerobic training alone.
2. Build your aerobic base with zone 2 cardio
Zone 2 training means working at a pace where you can hold a conversation but feel like you are working. This builds mitochondrial density and improves your body’s ability to use oxygen efficiently. Three to four sessions per week of 30 to 45 minutes at zone 2 intensity will raise your VO2 max over time. Higher VO2 max means higher beep test scores.
3. Add interval training at beep test pace
Run 20 metre shuttles at the pace of your target level. Do sets of 6 to 10 shuttles with 60 to 90 seconds rest between sets. This trains your body to sustain the pace you need to hit. Start at a pace slightly above your current max and build from there.
4. Work on your turns
The shuttle turns at each end of the 20 metre course cost you time and energy. Poor turning technique means you arrive at the line late and your heart rate spikes unnecessarily. Practice decelerating into the line, touching it, and accelerating out. This alone can add one to two levels to your score without any change in your fitness.
5. Manage your pacing in the early levels
Most people go out too hard in the first three levels. The early levels feel easy so they push harder than the beep requires. This burns through glycogen and raises heart rate earlier than needed. Run exactly at the beep pace in levels 1 through 4. Save your effort for levels 6 and above where it actually counts.
How the Beep Test Measures Fitness Over Time
The beep test is a maximal aerobic capacity test. It pushes you until you can no longer keep up with the beeps. The level you reach before that happens gives a reliable estimate of your VO2 max, which is the gold standard measure of cardiovascular fitness.
Research from the British Journal of Sports Medicine confirms that the 20 metre multi-stage fitness test has a strong correlation with laboratory VO2 max measurements, with a correlation coefficient of around 0.92. That makes it one of the most accurate field tests available.
The how long is a 5.01 beep test question matters because it helps you understand where that score sits in the full arc of the test. Level 5.1 is early. The test has 21 levels in total. Most people never get close to the top levels. But knowing the time and distance at 5.1 helps you set a concrete training target and measure progress.
FAQ
How long is a 5.01 beep test in total time?
Approximately 3 minutes and 30 seconds from the start of the test to the completion of level 5, shuttle 1.
How many metres do you run to reach level 5.1?
You cover 660 metres across 33 shuttles of 20 metres each.
What VO2 max does level 5.1 represent?
An estimated VO2 max of 26 to 28 ml/kg/min, which sits in the low range for healthy adults.
Is level 5.1 enough to pass a police fitness test?
No. Most police fitness tests require level 7 or higher. Check the specific requirements for your role and organisation.
How fast do you run at level 5 of the beep test?
Level 5 runs at 10.5 km/h. Each 20 metre shuttle takes approximately 6.9 seconds.
How quickly can I improve from level 5 to level 7?
With consistent training three to four times per week, most people reach level 7 within 6 to 10 weeks. Specificity of training matters most. Run the beep test in training, not just general cardio.
