Learn the pace
Your coach demonstrates the line, turn and signal timing before the test starts.
DRY TEST · ATHLETE OVERVIEW
Run the line. Match the signal. Stop safely.
You will run back and forth over 20 meters while the audio pace gradually increases. Your score is the number of completed shuttles under the published stopping rule.Run progressively
Reach each line with the signal, turn safely and continue as the pace increases.
Finish and report
The test ends after the defined misses, if you choose to stop, or immediately if concerning symptoms occur.
WHAT YOUR RESULT MEANS
Raw shuttles come first.
Your coach records the exact audio version, completed shuttles, final stage and reason for stopping. Any aerobic value from a formula is an estimate—not a direct laboratory VO2max measurement.Land conditioning stays separate from pool testing.
Running and swimming use different skills and movement demands. This result supports a broader training conversation but does not replace a pool endurance test.