Tests
Yo-Yo Test
The Yo-Yo intermittent recovery test (often shortened to the yo-yo test) is a shuttle-based fitness test designed for stop-start sports. It uses increasing speeds like a bleep test, but includes short recovery periods to reflect how athletes actually work in football and rugby.
What is it
The Yo-Yo intermittent recovery test is an incremental shuttle test where you run repeated out-and-back shuttles in time with an audio track. Unlike a continuous endurance test, each shuttle is separated by a short active recovery (walking or light jogging) before the next shuttle starts.
Because it mixes high-intensity running with controlled recovery, it is frequently used to estimate an athlete’s ability to repeatedly perform intense efforts and recover quickly (a key requirement in many field sports).
How it differs from the classic bleep test
When people compare yo-yo test vs bleep test, the main difference is the presence of recovery periods:
- Classic bleep test: continuous running between two lines with no built-in rest; pace increases in stages.
- Yo-Yo intermittent recovery test: repeated 40m shuttle efforts separated by a short recovery window; pace still increases over time.
In practical terms, two athletes can sometimes produce similar bleep test results while showing very different Yo-Yo performance, because the Yo-Yo test places more emphasis on repeated acceleration, deceleration, turning, and the ability to clear fatigue during short rest periods.
Protocol / levels
The intermittent recovery version uses three lines: two lines 20m apart, plus a recovery line behind the start line. The recovery line distance depends on the test version, but the intermittent recovery format commonly uses a 5m recovery zone.
A single “work” effort is a 40m shuttle (20m out, 20m back). Between each 40m shuttle you have a fixed recovery time (commonly 10 seconds for intermittent recovery) to reach the recovery line and return to the start ready for the next shuttle.
Equipment requirements are minimal: cones or tape for the lines, an audio player loud enough for the group, and a simple score sheet. If you are testing multiple athletes at once, allocate enough lane width so turns are safe and you can avoid overtaking.
- Start position: one foot behind the start line.
- On the audio: run to the 20m line, turn on the cue, and return.
- Recovery: walk or jog to the recovery line and back, and come to a complete stop (avoid rolling starts).
- End of test: the test ends when you can no longer keep up with the audio timing (many protocols end after a second failure to make the line in time).
There are multiple official versions (for example, Level 1 and Level 2 variants). If you are searching for yo-yo intermittent recovery test levels, make sure you know which version you are running, because the early speeds, the step changes, and the total stages differ between variants and between test providers.
Who uses it (football, rugby)
The Yo-Yo intermittent recovery test is primarily used in sports where athletes perform repeated high-intensity runs with incomplete recovery. Common examples include:
- Football / soccer: outfield players, referees, and academy squads often use Yo-Yo tests in pre-season and mid-season testing blocks.
- Rugby (league and union): conditioning staff may use the Yo-Yo test to track repeated-effort fitness alongside sprint and strength measures.
- Other intermittent sports: hockey, basketball, and handball environments also use similar shuttle + recovery tests.
Scoring
The simplest way to report a Yo-Yo intermittent recovery test score is as total distance (meters) completed. Some score sheets also record the final stage reached (for example, “level and shuttle”), but distance is the easiest number to compare across sessions.
Because each completed shuttle effort covers 40m, distance increases quickly. For example, completing 25 shuttle efforts corresponds to 1,000m of work running (25 × 40m), not including the recovery walking/jogging.
If you do record “level and shuttle”, record the test version at the same time (for example, YYIR1 vs YYIR2). A “19.2” score is only meaningful when the underlying protocol and audio track are the same.
If you are tracking training progress, aim for consistent test conditions: same surface, same footwear, same turning technique, and the same Yo-Yo version and audio file.
Norms table
“Norms” can mean two different things: (1) a general rating table that helps you interpret a raw distance, or (2) sport-specific benchmarks. The table below is a general rating guide for the Yo-Yo Intermittent Recovery Test Level 1 (YYIR1). Use it as a broad reference point, not a selection standard.
YYIR1 rating guide (general)
| Rating | Male (meters) | Female (meters) |
|---|---|---|
| Elite | > 2400 | > 1600 |
| Excellent | 2000–2400 | 1320–1600 |
| Good | 1520–1960 | 1000–1280 |
| Average | 1040–1480 | 680–960 |
| Below average | 520–1000 | 320–640 |
| Poor | < 520 | < 320 |
These ranges are a general interpretation guide for YYIR1. In applied sport settings, coaches frequently compare athletes to their own squad and position demands rather than a single universal table.
Quick facts
- Stop-start shuttle test with recovery
- Often used in football and rugby
- Score is usually total meters completed
- Multiple versions exist (e.g., Level 1 / Level 2)
Related: 20m bleep test, 15m bleep test, and PACER test.
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