ADF Beep Test Audio: Use This to Train for the PFA Shuttle Run
If you're preparing for the ADF Pre-Entry Fitness Assessment (PFA), the beep test — also called the multi-stage fitness test (MSFT) or shuttle run — is one of the components you need to be ready for. The single most effective way to prepare for it is to train with the actual beep test audio so your body is already calibrated to the pace, the turns, and the pressure before assessment day.
Use the audio below to run your beep test practice sessions.
What Is the ADF Beep Test?
The ADF beep test is a 20-metre shuttle run where you run back and forth between two lines, keeping pace with a beep that gets progressively faster with each level. Each time the beep sounds, you must have reached the line — if you fall behind the beep twice in a row, your test is over and your score is recorded as the last level you completed.
The test is used as part of the ADF Pre-Entry Fitness Assessment (PFA) to measure aerobic capacity and cardiovascular endurance — both of which are essential for military training and service life. The higher your beep test level, the more career options within the ADF may be available to you.
ADF Beep Test Minimum Levels by Service
Minimum beep test requirements vary depending on which branch of the ADF you are applying for. Always confirm current standards directly with your recruiter, as requirements can be updated. As a general guide for standard general entry:
Army — minimum shuttle run level 7.5 for both men and women.
Navy — Only navy roles such as Navy Diver are required to do the beep test on top of a swim test — a published Navy Diver PFA example includes a shuttle run level of 10.1.
Air Force — the Air Force Pre-Entry Fitness Test (PFT) differs between each role, it may or may not be required for your role.
It's important to understand that the PFA minimum is your entry ticket — not your finish line. Once you're in, you'll be required to meet higher ongoing fitness standards through assessments like the Basic Fitness Assessment (BFA), which typically requires significantly more than PFA minimums.
Why Practising With the Beep Test Audio Matters
The most common mistake ADF candidates make when preparing for the shuttle run is training their fitness without training the format. Running 5km three times a week will build your aerobic base, but it won't prepare you for the specific demands of the beep test — the 20-metre distance, the acceleration after each turn, and the mental pressure of keeping pace with a beep that never stops speeding up.
Practising with the actual beep test audio solves this. It familiarises your body with the exact pacing of each level, trains your turn technique under realistic time pressure, and removes the surprise factor on assessment day. Candidates who have heard the audio dozens of times before their PFA are significantly calmer and more efficient when they sit the real thing.
Set up two cones or markers exactly 20 metres apart. Press play on the audio above and run your practice session exactly as you would on assessment day. Track your level each session so you can see your progression week to week.
How to Improve Your ADF Beep Test Score
Turn technique is where most candidates lose time and energy. Plant your foot on or before the line, keep a low centre of gravity as you pivot, and drive hard for the first two to three steps of each new shuttle. A slow, sloppy turn costs you distance and pace before the next beep even sounds.
Even pacing through early levels is critical. Candidates who sprint the early levels arrive at the later levels already fatigued. Move smoothly and conservatively through levels 3 to 5, and let your fitness carry you through the higher levels.
Interval training is the most effective way to build the fitness the beep test demands. Shuttle-specific intervals — running at beep test pace for a set number of shuttles, resting, and repeating — directly transfer to your PFA performance. Aim for two to three interval sessions per week during your preparation period.
Longer easy runs build the aerobic base that underpins everything else. Running 3 to 5km at a comfortable pace at least once a week gives your cardiovascular system the foundation to sustain effort through the higher beep test levels.
Consistent practice with the audio ties it all together. Once per week, run a full beep test practice session using the audio above and record your score. Seeing your level improve over time is one of the most effective motivation tools available — and it tells you exactly where your training is working and where it needs adjustment.
What Else Is Included in the ADF PFA?
The beep test is one component of the ADF Pre-Entry Fitness Assessment. Depending on your service and role, the PFA may also include push-ups, sit-ups or plank holds, and for some Navy roles, a swim component. The BMI requirement for ADF entry is between 18.5 and 32.9 depending on the role.
For a full breakdown of PFA standards by service and role, read our complete ADF fitness guide. For specific Navy, Army, and Air Force fitness breakdowns, see our service-by-service comparison post.
→ View our ADF PFA fitness guides
ADFtestprep.com is not endorsed by or connected to the Australian Defence Force. Nothing on this site guarantees entry into the ADF.
