Yo-Yo Intermittent Recovery test levels (IR1 & IR2)
The Yo-Yo test adds a 10-second recovery walk after each 2×20m shuttle, which is why it's the standard for football and rugby. Full IR1 and IR2 tables below, scored by speed level.
Yo-Yo IR1
| Speed level | Speed (km/h) | Shuttles | Total distance | Total time* |
|---|---|---|---|---|
| 5 | 10.0 | 1 | 40.0m | 0:24 |
| 9 | 12.0 | 1 | 80.0m | 0:46 |
| 11 | 13.0 | 2 | 160.0m | 1:28 |
| 12 | 13.5 | 3 | 280.0m | 2:30 |
| 13 | 14.0 | 4 | 440.0m | 3:51 |
| 14 | 14.5 | 8 | 760.0m | 6:31 |
| 15 | 15.0 | 8 | 1,080.0m | 9:07 |
| 16 | 15.5 | 8 | 1,400.0m | 11:42 |
| 17 | 16.0 | 8 | 1,720.0m | 14:14 |
| 18 | 16.5 | 8 | 2,040.0m | 16:44 |
| 19 | 17.0 | 8 | 2,360.0m | 19:11 |
| 20 | 17.5 | 8 | 2,680.0m | 21:37 |
| 21 | 18.0 | 8 | 3,000.0m | 24:01 |
| 22 | 18.5 | 8 | 3,320.0m | 26:23 |
| 23 | 19.0 | 8 | 3,640.0m | 28:44 |
*Includes the 10-second active recovery after each shuttle.
A senior amateur footballer is typically around 16.1 (roughly 1,200m). Elite squads go well beyond 20.
Yo-Yo IR2
| Speed level | Speed (km/h) | Shuttles | Total distance | Total time* |
|---|---|---|---|---|
| 11 | 13.0 | 1 | 40.0m | 0:21 |
| 15 | 15.0 | 1 | 80.0m | 0:40 |
| 17 | 16.0 | 2 | 160.0m | 1:18 |
| 18 | 16.5 | 3 | 280.0m | 2:14 |
| 19 | 17.0 | 4 | 440.0m | 3:28 |
| 20 | 17.5 | 8 | 760.0m | 5:54 |
| 21 | 18.0 | 8 | 1,080.0m | 8:18 |
| 22 | 18.5 | 8 | 1,400.0m | 10:40 |
| 23 | 19.0 | 8 | 1,720.0m | 13:01 |
| 24 | 19.5 | 8 | 2,040.0m | 15:20 |
| 25 | 20.0 | 8 | 2,360.0m | 17:38 |
| 26 | 20.5 | 8 | 2,680.0m | 19:54 |
| 27 | 21.0 | 8 | 3,000.0m | 22:09 |
| 28 | 21.5 | 8 | 3,320.0m | 24:22 |
| 29 | 22.0 | 8 | 3,640.0m | 26:35 |
*Includes the 10-second active recovery after each shuttle.
IR2 starts faster (13 km/h) and climbs harder, built for well-trained athletes.
Level Best is awaiting App Store release
Bangsbo/Krustrup Yo-Yo Intermittent Recovery protocol. IR1 tops out at 91 shuttles
(3,640m); the published example 16.3 = 1,200m is reproduced exactly by the app engine.