The Modified Zuu Beep Test

A fusion of the beep test and body movement training system Zuu, this workout will challenge your anaerobic system and range of movement. Image via Thinkstock.

As I compete in a number of events each year from endurance races to obstacle courses, I created the Modified Zuu Beep Test so that I could gauge my fitness level all year round.

The events that I participate in are very different from one another and they generally require different skill sets. This means that I need to be performing at a high level at opposite ends of the fitness spectrum.

As Zuu requires use of all of your muscle groups, it is a great way to keep me aware of where my strengths lie and what I need to work on.

This test is an awesome combination of bodyweight exercises and short fast runs which challenges many facets of fitness including strength, power, muscular endurance, speed, mobility and the anaerobic energy system.

The exercises incorporated are mainly based from a training system called Zuu which, if you haven’t heard of it, is a unique bodyweight training which mimics primal moving patterns. It is very challenging as many of the movements are not ones that you would use in your day to day life, and it is beneficial for your range of movement and to improve your fitness level.

Continuous utilisation of these movements can aid any athlete with the following:
• As ZUU uses low impact exercises, it helps prevent sports or training-related injuries. Further to that, it strengthens ancillary muscles involved in many sporting movements
• Increased strength through ROM (range of movement)
• Increased mobility
• Increased lactic threshold
• Increased movement economy

Combing these exercises and the beep test can create something that many fitness enthusiasts may not have experienced before. I can see it benefiting most athletes who incorporate it into their training program as it has certainly increased my performance.

The format is as follows:
• 8 mins of Zuu
• Level 8-12 Beep Test (16m distance) I would suggest playing the ‘Beep Test’ from You Tube or download it onto your phone
• 1 minute break
• 8 mins of Zuu
• Level 10-14 Beep Test (16m distance)
• 1 minute break
• 8 mins of Zuu
• Level 12-16 Beep Test (16m distance)