To access/download an MP3 version click here

 

Please note: the below content has been borrowed from the following website http://www.5-a-side.com/fitness/yo-yo-intermittent-recovery-test/.  While futsal/soccer-related it provides a clear explanation of the benefits, format and uses for the Yo-Yo Test.

What is it?
Essentially the Yo-Yo intermittent recovery test is a way to measure your ability to perform repeated interval runs over a prolonged period of time.

The difference between this test and the classic beep test is that instead of running continuously back and forward over the allotted distance, you get a brief pause between each set of shuttles – giving it the name ‘Yo-Yo test’.

Two Types of Yo-Yo Test?
You might hear about two types of test: the Yo-Yo Intermittent Recovery Test and the Yo-Yo Intermittent Endurance test. The former of these two has a 10 second break after each 2 x 20m sprint, and the latter only gives you 5 seconds making it a bit closer to the classic beep test.

The one you want to be doing to test your fitness for 5-a-side is the Yo-Yo Intermittent Recovery Test as it better mirrors the way that you get short breaks followed by runs at higher intensity.

Just to confuse matters a little more there are two grades of Yo-Yo Intermittent Recovery Test: Level 1 (“IR1”) and Level 2 (“IR2”). They’re set up the same, other than level 2 starts at a speed of 13km/h whereas level 1 starts at 10km/h. They both progress upwards in speed as the test progresses.

The Level 1 test determines an individual’s ability to recover from repeated exercise while testing your aerobic system to the max. The Level 2 test requires a high contribution from the anaerobic system so is a different measure of fitness.

Our advice is to start with the level 1 (IR1) test and that’s what’s covered in everything below.

How do you perform the Intermittent Recovery Test?
The test can be performed using simple equipment: an audio track (see ‘equipment’ section below) and three markers set out at 0m, 5m and 25m, as shown below:

Starting on or behind the 5m marker (B), the participant begins running 20m towards marker (C) when instructed by the audio track. Upon reaching that marker and hearing a ‘beep’, the participant turns and returns to the starting point (B) before the next ‘beep’.

After reaching (B), an ‘active recovery period’ begins where the participant has 10 seconds to walk or jog to marker (A) and set themselves back at marker (B) ready to begin the next 2x20m shuttle when instructed by the audio track.

When the participant is unable to return to marker (B) within the allocated time they receive a warning. The next time they miss this target, that’s the end of their test and a final score should be recorded.

This video illustrates how it’s supposed to work:

Equipment needed
You can perform this test using only some very basic equipment:

• Markers and measuring tape to set up a 5m and a 20m distance. It’s very important to get this distance measured accurately as even a small under/over measurement can affect results drastically. Because measuring the correct distance is so crucial to the accuracy of your results, we suggest using an inexpensive long measuring tape to mark out your distance, or find an area already marked, such as an athletics track.
• Audio recording – It’s not easy to find the audio track for the intermittent recovery test. In fact, it is going to take you a little bit of clever searching. However, the IR1 audio track is on YouTube – you should be able to work out how to download this as an MP3 (hint: do a search for Youtube to MP3 converter). Wherever you find the track, just make sure that it’s the right one and calibrates in line with the table below or you’re doing the wrong test (it should start by saying “this is the Yo-Yo intermittent recovery test level 1).  To access/download an MP3 version click here.
• An even surface with no obstructions. Anywhere will do, indoors, on grass, on concrete, as long as it’s flat and you can turn without risking injury.
• Comfortable sports shoes with sufficient grip.
• Appropriate sports clothing

How long does it take and how far will I run?
The test has 91 shuttles and goes on for just under 29 minutes. However, almost nobody is going to make it to the end of the test. For most relatively fit people the test will take between 10 and 20 minutes, and in that time you’ll do shuttle runs covering between 1.2 and 2.5km.

Scores are either measured in distances (metres) or you will also hear people referring to levels, as the audio track does. These levels are not totally straight-forward as it starts at level 5 and then jumps up to level 9 straight after that.

The way to ensure that you have both your level and time is to use the following Yo-Yo intermittent recovery level 1 reference table. It’s very large, so click on it to enlarge, or see the pdf at the bottom of the page.

 

Tips
If you want to know how you can perform your best on this test, see our 8 tips to get your highest score on the yo-yo test.

Resources
YoYo IR1 Test Reference Table (PDF document)

The Yo-Yo Intermittent Recovery Test – A Useful Tool for Evaluation of Physical Performance in Intermittent Sports (Jens Bansbo, F. Marcello Iaia and Peter Krustrup)

 

Please note: The above content has been borrowed from the following website http://www.5-a-side.com/fitness/yo-yo-intermittent-recovery-test/.  While futsal/soccer-related it provides a clear explanation of the benefits, format and uses for the Yo-Yo Test.