How to Use the Birtwell 40m Test Calculator

The Birtwell 40m Shuttle Test Calculator converts your test performance into meaningful fitness metrics. Whether you're a rugby player, coach, or fitness professional, this tool provides instant interpretation of your results based on the original Canadian rugby program standards established by Ian Birtwell.

Follow these steps for accurate results:

  1. Complete the Birtwell Test - Run 40-meter shuttles in time with the audio signals, starting at Level 1 (16 seconds per shuttle) and progressing to faster levels.
  2. Record Your Final Score - Note the last level and shuttle you completed before being unable to maintain the pace.
  3. Enter Your Results - Select your final level (1-7) and the number of shuttles completed at that level.
  4. Calculate - Click the green button to see your complete fitness profile including VO2max estimate, fitness rating, and rugby context.

Pro Tip: For rugby players, record your score as a decimal (e.g., "6.2" means Level 6, Rep 2). This format makes tracking progress and comparing to team standards straightforward.

Understanding Your Birtwell Test Results

Your Birtwell test score provides several key fitness indicators that help assess your aerobic capacity and rugby-specific endurance:

Score Interpretation

The Birtwell test score is recorded as Level.Shuttle (e.g., 6.4 means Level 6, Shuttle 4). This score correlates with aerobic fitness and your ability to perform sustained high-intensity running with direction changes—essential for rugby performance.

Score Range Fitness Rating Rugby Context
7.5+ Elite Professional / International level
7.0-7.4 Excellent National U20 / Semi-professional
6.5-6.9 Very Good Senior club backs & loose forwards
6.0-6.4 Good U15-U18 competitive / Club level
5.5-5.9 Above Average Recreational / Props and tight forwards
<5.5 Below Average Development phase needed

VO2max Estimation

The calculator estimates your VO2max (maximal oxygen uptake) using an adapted version of the Léger formula, adjusted for 40-meter shuttles. While the standard 20-meter beep test formulas are more extensively validated, the Birtwell test provides comparable aerobic fitness assessment with VO2max estimates typically within ±8% for trained rugby players.

VO2max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Higher values indicate greater aerobic capacity. For rugby players:

  • Elite backs: 55-65 ml/kg/min
  • Elite forwards: 48-55 ml/kg/min
  • Club level players: 42-52 ml/kg/min

The Science Behind the Birtwell Test

The Birtwell 40m Shuttle Test was developed by Ian Birtwell during his tenure as Canadian national rugby coach (1989-1996) as an alternative to the standard 20-meter beep test. The test was designed specifically for rugby players who require the ability to cover longer distances at high intensity—matching the movement patterns seen in rugby matches.

Test Structure

The test consists of 7 levels with progressively faster running speeds:

Level Shuttles Time/Shuttle Speed (km/h) Cumulative Distance
1 7 16 sec 9.0 280m
2 9 14 sec 10.3 640m
3 10 12 sec 12.0 1040m
4 6 10 sec 14.4 1280m
5 6 9 sec 16.0 1520m
6 8 8 sec 18.0 1840m
7 9 7 sec 20.6 2200m

Why 40 Meters?

The 40-meter distance was chosen because it better represents rugby-specific running patterns. Research by Lakomy & Haydon (1991) found that maximal 40-meter shuttle running correlates with both aerobic and anaerobic capacity, reflecting the mixed energy demands of rugby.

Compared to the standard 20-meter beep test:

  • Fewer direction changes - Places less emphasis on agility and more on sustained running
  • Faster progression - Levels increase more rapidly, completing the test in ~10 minutes
  • Rugby-specific - Better matches the average sprint distance in rugby matches

Sport-Specific Applications

Rugby Union and Rugby League

The Birtwell test was designed specifically for rugby and remains the preferred choice for many rugby programs, particularly in Canada. Different positions have varying aerobic demands:

  • Backs (Fullback, Wings, Centers): Require higher aerobic capacity for covering ground and support play. Target: Level 6.5+
  • Loose Forwards (Flankers, Number 8): Need excellent work rate for both attack and defense. Target: Level 6.0+
  • Tight Five (Props, Hooker, Locks): Focus more on power with moderate aerobic base. Target: Level 5.5+
  • Halfbacks (Scrum-half, Fly-half): Require good fitness for constant involvement. Target: Level 6.0+

Other Team Sports

While designed for rugby, the Birtwell 40m test is applicable to other field sports:

  • Australian Rules Football: The longer shuttle distance suits the expansive playing field
  • Field Hockey: Useful for assessing aerobic capacity with running patterns similar to gameplay
  • Soccer (Outfield players): An alternative to the standard beep test for players preferring longer shuttles

How to Improve Your Birtwell Test Score

Improving your Birtwell 40m test performance requires a combination of aerobic base building, interval training, and sport-specific conditioning. Based on sports science research, rugby players can typically improve their score by 1-2 levels over a 6-8 week training program.

Training Recommendations by Fitness Level

Below Level 5.0 (Building Base)

  • Focus on continuous aerobic running (20-30 min at moderate intensity)
  • Include 2-3 sessions of 40m interval repeats per week
  • Practice turning technique at each line to minimize time loss
  • Build weekly training volume gradually (10% increase per week)

Level 5.0-6.5 (Intermediate Development)

  • Incorporate high-intensity interval training (HIIT) twice weekly
  • Include tempo runs at race-pace (40m shuttles matching target level times)
  • Add rugby-specific conditioning (tackle and run drills)
  • Practice the test itself monthly to monitor progress

Level 6.5+ (Advanced Performance)

  • Focus on lactate threshold training and VO2max intervals
  • Include overspeed training (shuttles slightly faster than target)
  • Optimize recovery nutrition and sleep quality
  • Consider altitude training or hypoxic sessions for elite-level gains

Conducting the Birtwell 40m Test

For coaches and fitness professionals conducting the test, follow these standardized procedures to ensure reliable and valid results:

Equipment Required

Pre-Test Procedures

Before conducting the test, ensure proper preparation by following these pre-test procedures:

  • Explain the test procedures to participants
  • Perform screening of health risks and obtain informed consent
  • Prepare forms and record basic information (age, height, body weight, gender, test conditions)
  • Measure out the course and place marker cones
  • Ensure participants complete an appropriate warm-up

Test Protocol

  1. Mark out the 40m course with clearly visible cones
  2. Allow athletes to complete a thorough warm-up (10-15 minutes)
  3. Explain the test protocol and demonstrate the turning technique
  4. Athletes must have at least one foot on or past the line when the signal sounds
  5. Two consecutive failures to reach the line results in test termination
  6. Record the last level and shuttle completed successfully

⚠️ Important: This is a maximal effort test and is not recommended for recreational athletes, individuals with health conditions, injuries, or low baseline fitness. Ensure appropriate medical clearance before testing.