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. It’s very important to get this distance measured accurately as even a small under/over measurement can affect results drastically. Markers and measuring tape to set up a 5m and a 20m distance.You can perform this test using only some very basic equipment: This video illustrates how it’s supposed to work: The next time they miss this target, that’s the end of their test and a final score should be recorded. When the participant is unable to return to marker (B) within the allocated time they receive a warning. Upon reaching that marker and hearing a ‘beep’, the participant turns and returns to the starting point (B) before the next ‘beep’.Īfter 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. Starting on or behind the 5m marker (B), the participant begins running 20m towards marker (C) when instructed by the audio track. 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: How do you perform the Intermittent Recovery Test? Our advice is to start with the level 1 (IR1) test and that’s what’s covered in everything below. The Level 2 test requires a high contribution from the anaerobic system so is a different measure of fitness. The Level 1 test determines an individual’s ability to recover from repeated exercise while testing your aerobic system to the max. They both progress upwards in speed as the test progresses. They’re set up the same, other than level 2 starts at a speed of 13km/h whereas level 1 starts at 10km/h. Just to confuse matters a little more there are two grades of Yo-Yo Intermittent Recovery Test: Level 1 (“IR1”) and Level 2 (“IR2”). 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. 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. You might hear about two types of test: the Yo-Yo Intermittent Recovery Test and the Yo-Yo Intermittent Endurance test. Speed (km/hr) 13.0 15.0 16.0 16.5 17.0 17.5 18.0 18.5 19.0 19.5 20.0 20.5 21.0 21.5 22.Other than being the item from which it gets its name, the Yo-Yo fitness test has nothing to do with one of these – instead, it’s about doing shuttle runs until you want to cry! Yo-Yo Intermittent Recovery Test Level 2 CD (YYIRTL2)Below are the levels, speeds and accumulated distances for the Yo-Yo Intermittent Recovery Test 2. Yo-Yo Intermittent Recovery Test Level 1 CD (YYIRTL1)Below are the levels, speeds and accumulated distances for the Yo-Yo Intermittent Recovery Test 1. A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle. There is an active recovery period of 10 seconds interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the 5m red cone and return to the starting point (green cone). Ensure subject(s) Start and turn on the beep. The subject(s) then turns and returns to the starting point when signaled by the recorded beep. The subject starts on or behind the middle line (Green Cones), and begins running 20 m towards the yellow cones when instructed by the CD. Procedure:Use cones to mark out three lines as per the diagram above: 20 meters and 5 meters (recovery test) apart.
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