Luc Léger Test • Audio Soundtrack + Live VMA
Play the official soundtrack of the Luc Léger test (MP3 audio, announced stages) directly in your browser or on a treadmill, and get your VMA and VO2Max in real time. To learn everything about the protocol, the stages and the standards, check out our complete guide to the Luc Léger test.
Luc Léger Test
Official audio • Complete soundtrack
What is the Luc Léger Test?
The Luc Léger shuttle run test, also called the 20-metre shuttle run test, is a progressive physical fitness test created by Professor Luc Léger in the 1980s. This test makes it possible to assess VMA (Maximal Aerobic Speed) and to estimate VO2Max, a key indicator of maximal oxygen consumption and cardiovascular endurance.
Used worldwide in professional sport (football, rugby, athletics) and the armed forces, the Luc Léger test is recognised for its reliability in assessing maximal aerobic capacity. It consists of 20-metre back-and-forth runs at a progressively increasing speed, guided by sound signals (beeps).
Luc Léger Shuttle Run Test Protocol
Prepare the space
Mark out 2 lines 20 metres apart or adapt to your location
Complete warm-up
10-15 min with joint mobility and dynamic stretching
Follow the audio pace
Initial speed 8.5 km/h, +0.5 km/h each stage
Stopping the test
When you can no longer keep up the pace (2 failures)
Medical warning: The Luc Léger test is a very demanding maximal effort. Consult a doctor before taking it, especially if you have a history of heart problems. Stop immediately in case of chest pain, dizziness or faintness.
Real-time metrics
Stage
Speed
Distance
Time
VO₂ Max
VMA Test Controls
Make sure the volume is loud enough to hear the shuttle run test beeps
Shuttle Run Test Stages Table
| Stage | Speed (km/h) | Stage time | Cumulative distance | Estimated VO2Max |
|---|---|---|---|---|
| 1 | 8.5 | 120s | 160m | 26.2 ml/kg/min |
| 2 | 9.0 | 60s | 320m | 29.2 ml/kg/min |
| 3 | 9.5 | 60s | 480m | 32.1 ml/kg/min |
| 4 | 10.0 | 60s | 660m | 35.0 ml/kg/min |
| 5 | 10.5 | 60s | 840m | 37.9 ml/kg/min |
| 6 | 11.0 | 60s | 1040m | 40.8 ml/kg/min |
| 7 | 11.5 | 60s | 1240m | 43.7 ml/kg/min |
| 8 | 12.0 | 60s | 1460m | 46.6 ml/kg/min |
| 9 | 12.5 | 60s | 1680m | 49.6 ml/kg/min |
| 10 | 13.0 | 60s | 1900m | 52.5 ml/kg/min |
| 11 | 13.5 | 60s | 2140m | 55.4 ml/kg/min |
| 12 | 14.0 | 60s | 2380m | 58.3 ml/kg/min |
| 13 | 14.5 | 60s | 2640m | 61.2 ml/kg/min |
| 14 | 15.0 | 60s | 2900m | 64.1 ml/kg/min |
| 15 | 15.5 | 60s | 3160m | 67.1 ml/kg/min |
Interpreting VMA and VO2Max Results
VMA (Maximal Aerobic Speed) corresponds to the running speed reached during the last completed stage. It represents the speed at which your oxygen consumption is maximal (VO2Max). This data is essential for calibrating your running training.
Reference VO2Max standards by age and sex :
| Classification | Men 20-29 years | Women 20-29 years | Men 30-39 years | Women 30-39 years |
|---|---|---|---|---|
| Excellent | > 55 | > 49 | > 52 | > 45 |
| Very good | 46-55 | 41-49 | 43-52 | 38-45 |
| Good | 38-45 | 35-40 | 36-42 | 32-37 |
| Average | 30-37 | 28-34 | 29-35 | 26-31 |
| Poor | < 30 | < 28 | < 29 | < 26 |
Using VMA for Training
Once your VMA has been determined by the Luc Léger test, you can structure your training based on percentages of this speed:
- 60-70% VMA: Base endurance (easy running, active recovery)
- 70-80% VMA: Active endurance (long runs, aerobic development)
- 80-90% VMA: Anaerobic threshold (tempo run, half-marathon pace)
- 90-100% VMA: Short VMA (intervals from 30s to 3 min)
- 100-110% VMA: Long VMA and development of maximal aerobic power
Practical example: If your VMA is 14 km/h, your training paces will be:
- Base endurance: 8.4 - 9.8 km/h
- Active endurance: 9.8 - 11.2 km/h
- Threshold: 11.2 - 12.6 km/h
- VMA work: 12.6 - 15.4 km/h
Frequently Asked Questions About the Shuttle Run Test
How often should you do the Luc Léger test?
It is recommended to take the test every 2-3 months to assess your progress. Avoid doing it too often, as it is a maximal effort that requires good recovery.
What is the difference between VMA and VO2Max?
VMA is the running speed (km/h) at which you reach your VO2Max. VO2Max is the maximal oxygen consumption (ml/kg/min) that your body can use.
Is the shuttle run test reliable?
Yes, the Luc Léger test has an excellent correlation (r=0.84-0.89) with laboratory tests for measuring VO2Max. It is one of the most reliable field tests.
Can I do the test on a treadmill?
The original test requires changes of direction. On a treadmill, opt for a continuous progressive test such as the Léger-Boucher test or the VAMEVAL test.
What warm-up before the test?
10-15 minutes including: light jogging, joint mobility, dynamic drills, and 3-4 progressive accelerations. The warm-up is crucial for performance and injury prevention.
How can I improve my shuttle run test result?
Combine endurance training (3-4 sessions/week), specific VMA work (short and long intervals), and change-of-direction drills. Progress is visible after 6-8 weeks of regular training.
Download the Official Shuttle Run Test Audio
Luc Léger Test - MP3 Soundtrack (20 minutes)
Download the official Luc Léger shuttle run test soundtrack for free to take the test in the field. High-quality audio with precise sound signals for each speed stage.
Video: the Luc Léger test soundtrack in action
Listen to the announced stages (official audio, 20 min) and visualise the pace to hold before starting the test.
How to calculate your VMA with the Luc Léger test?
VMA (Maximal Aerobic Speed) corresponds to the speed of the last stage you complete fully. The test starts at 8.5 km/h and increases by 0.5 km/h at each stage announced by the soundtrack: completing the 14 km/h stage therefore gives a VMA of 14 km/h. VO2max is then estimated from the VMA and the age (Léger & Mercier formula, 1988).
The Luc Léger test for competitive exams (firefighter, police, army, BPJEPS)
The Luc Léger test (shuttle run test) is an endurance event in many competitive exams: firefighters, national police, gendarmerie, army, as well as STAPS and BPJEPS programmes. The minimum required stage varies by branch, age and sex: refer to the official standard for your exam. Train with the soundtrack above to aim for the required stage, then track your progress week after week.
