Léger Shuttle Run Test (20m

Evaluate VO₂max efficiently using a progressive shuttle run protocol.

Test Objective

The Léger Shuttle Run Test (often known as the 20m Beep Test), developed by Luc Léger in 1984, aims to estimate maximal oxygen uptake (VO₂max) and Maximal Aerobic Speed (MAS) through a progressive and continuous effort. It is widely used in schools, sports clubs, and professional environments (e.g., firefighters, military).

Protocol

  • Test Type: Progressive, continuous, to exhaustion.
  • Distance: 20-meter shuttle run (back and forth).
  • Starting Speed: 8.5 km/h.
  • Increment: +0.5 km/h every minute.
  • Stage Duration: 1 minute.
  • Procedure:
    1. A mandatory warm-up (10-15 minutes).
    2. The athlete runs between two lines spaced 20 meters apart, following the rhythm of audio beeps.
    3. The athlete must reach each line at the exact moment the beep sounds.
    4. The test stops when the athlete fails to keep up with the pace for two consecutive beeps.

VO₂max Calculation

1. Léger's Formula: VO₂max (ml/kg/min) = 5.857 × Maximal speed reached (km/h) - 19.458

  • Example: If the athlete reaches 14.5 km/h:
    • VO₂max = 5.857 × 14.5 - 19.458 = 65.0 ml/kg/min

Performance Table (Average Adult)

Level Reached (km/h)VO₂max Interpretation
< 9 km/hVery Poor
9 – 11 km/hPoor
11 – 13 km/hAverage
13 – 15 km/hGood
> 15 km/hExcellent

 

✅ Advantages

  • Simple and inexpensive test.
  • Easily administered to groups.
  • A strong indicator of aerobic endurance levels.
  • Useful for setting training speeds (MAS).

⚠️ Limitations and Recommendations

  • Requires careful listening to the rhythm (needs a reliable audio source).
  • The distance must be measured precisely (exactly 20m between lines).
  • Less specific for sports involving explosive, intermittent efforts.
  • Should be avoided in cases of injury or cardiorespiratory pathology.

← Back