Скачать или смотреть How to Complete the Treadmill Beep Test - Plus 3 variations to boost your Score

Start at a slow jog
Increase your speed each minute
Continue adding until you can no longer maintain the pace

Leger 20m Shuttle Run Speeds:

8.5 km/hr (5.3 mph)
9 km/hr (5.6 mph)
9.5 km/hr (5.9 mph)
10 km/hr (6.2 mph)
10.5 km/hr (6.5 mph)
11 km/hr (6.8 mph)
11.5 km/hr (7.1 mph)
12 km/hr (7.5 mph)
12.5 km/hr (7.8 mph)
13 km/hr (8.1 mph)
13.5 km/hr (8.4 mph)
14 km/hr (8.7 mph)
14.5 km/hr (9 mph)
15 km/hr (9.3 mph)
15.5 km/hr (9.6 mph)
16 km/hr (9.9 mph)
16.5 km/hr (10.3 mph)
17 km/hr (10.6 mph)
17.5 km/hr (10.9 mph)
18 km/hr (11.2 mph)

Timecodes:
0:00 - Intro
0:40 - Treadmill Shuttle Run Protocol
1:00 - Treadmill Speeds
1:26 - Pros
1:53 - Cons
2:45 - Treadmill Variations
2:50 - Variation #1 - Incline
3:10 - Variation #2 - Sprint Intervals
3:43 - Variation #3 - Treadmill 1.5