Most people train the 15m bleep test as a speed problem. Set your pace, see what actually runs out, then hear the real thing before test day.
Blue is how long each shuttle takes you. The empty space is your breather at the line. Red means the beep goes before you get there.
No 15m space? The treadmill pacer runs the same levels as a belt-speed ladder, holding each one for its real duration and warning you before every speed change. It cannot reproduce the turns, so it will flatter you — but it beats guessing at the belt.
Your pace, target and current level go with it so the plan is built around your numbers. One email, then a short series. Unsubscribe any time.
The speed figure is a pace reference, not an effort match. At level 5 this course turns you round every 5.4 seconds, so your heart rate sits well above a treadmill run at the same speed.
Check your own force's stop rule before you train to a number — some stop you on the first missed line, others on the second.
This plays a maximal shuttle test. Warm up first, run on a flat non-slip surface with 15 metres clear at both ends, and stop if you feel unwell, dizzy or short of breath in a way that isn't normal for you.
If you're unsure whether hard exercise is safe for you, speak to your GP first.