ADF Beep Test Audio
Listen to the beep test audio or download the free MP3 to practise your shuttle-run pacing. Use it alongside your ADF fitness preparation, with a measured running area and a clear understanding of the requirements for your role.
Play or download the beep test audio
Press play to listen here, or save the MP3 for offline practice. No account is required.
Download beep test audio MP3 ↓MP3 · approximately 22 minutes · 18 MB. On mobile, your browser may open the file first; use its save or download option.
What is the ADF beep test?
The beep test, also called the multi-stage fitness test or 20 metre shuttle run, is used to assess aerobic fitness. You run between two lines in time with recorded signals. The pace increases through the levels, so maintaining the rhythm becomes progressively harder.
Beep-test preparation may form part of getting ready for an Australian Defence Force Pre-entry Fitness Assessment (PFA). The assessment you need depends on your service and role. A pre-entry requirement is also different from an in-service fitness standard, so make sure you are preparing for the correct assessment.
How to set up your practice
Measure a clear 20 metre distance and mark both ends so you can see where to turn. Choose a flat, non-slip surface with enough room to slow down and change direction safely. Keep your phone and speaker away from the running lane, and check that you can hear the signals clearly from both ends.
Before a running session, preview the beginning of the recording and familiarise yourself with its instructions. Warm up before starting. If you are using the downloaded file, confirm it plays offline before leaving home; this avoids an interrupted session when reception is poor.
Practising your pacing with the audio
Start according to the recording and aim to reach the opposite line in time with the signal. Avoid sprinting ahead of the early beeps: practising a controlled pace helps you settle into the rhythm. As the levels increase, the time available for each shuttle decreases.
Work on controlled turns as well as running speed. Use your practice sessions to become familiar with the changing pace, rather than treating every session as a maximum-effort test. Leave time for recovery between demanding sessions and stop if you feel unwell or experience pain. Follow your assessor’s instructions for the actual assessment, including the rules for reaching the line and ending the test.
What beep test level do you need for the ADF?
There is no single target that applies to every applicant. Your service, intended role and recruitment instructions determine the relevant fitness requirements. Confirm your target directly with ADF Careers’ current fitness requirements and your recruiting contact before planning around a particular level.
This is an independent practice resource from Service Prep, not an official ADF recording or a guarantee of passing. Practising with this MP3 does not replace the official assessment or its instructions.
Keep track of your preparation
Record the date, running surface and level you reached when you practise. Using the same measured distance and similar conditions makes your notes more useful. A download also gives you a convenient way to keep the same recording available across sessions without needing to stream it each time.
For more structure around exercise technique and planning, explore our ADF PFA and fitness preparation courses. Choose the course for your intended service and combine your learning with the current guidance from ADF Careers.