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Yo-Yo Intermittent Recovery Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to consider factors influencing the results.

There are two versions of the "Yo-Yo Endurance Test" developed by Bangsbo (1994)[1], which are both similar to the Beep test. The version one test, designed for recreational players, is the same as the standard Multistage Fitness Test. Version 2, designed for elite players, starts at a higher running speed, 13km/hr compared to 10km/hr for version 1, and has different increments in speed.


The "Yo-Yo Intermittent Recovery Test" objective is to monitor the development of the athlete's maximum oxygen uptake (VO2 max) and the ability to perform repeated interval work.

Required Resources

To conduct this test, you will require:

  • Flat non-slippery surface
  • 30-metre tape measure
  • Marking Cones
  • The Yo-Yo Intermittent Endurance Test CD
  • CD Player
  • Recording sheets
  • Assistant

How to conduct the test

This test requires the athlete to run 20m in time with a beep from a CD recording. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle.

  • The athlete warms up for 10 minutes
  • The assistant measures out a 20-metre and 5m section and marks with cones (A, B and C)
  • When signalled by the CD, the athlete runs from cone C to cone B
  • The athlete then has a 10-second active recovery by jogging to cone A and back to cone B
  • The athlete continues running between the cones as signalled by the CD
  • The assistant keeps a record of each completed lap (22.5m)
  • A warning is given when the athlete does not complete a successful out and back shuttle (cone B to C and back to B) in the allocated time, the next time the athlete does not complete a successful shuttle, the test is stopped
  • The assistant records the total distance completed

Yo-Yo Test


A formula for estimating VO2 max (ml/min/kg) from the result of the "Yo-Yo Intermittent Recovery Test Level 2" (Bangsbo et al. 2008)[2]:

  • VO2 max = distance in meters x 0.0136 + 45.3

A formula for estimating VO2 max(ml/min/kg) from the result of the "Yo-Yo Intermittent Recovery Test Level 1" (Bangsbo et al. 2008)[2]:

  • VO2 max = distance in meters x 0.0084 + 36.4

Enter the total distances covered to estimate your VO2 max and select the 'Calculate' button.

Distance metres     VO2 Max mls/kg/min

For an analysis of your VO2 max score, see the VO2 max page.


The result is analysed by comparing it with the results of previous tests. It is expected that the analysis would indicate an improvement with appropriate training between each test.

Target Group

This test was developed specifically for soccer players, though it is suitable for similar sports where the athlete's participation is intermittent. The test is not suitable for individuals where a maximal exercise test would be contraindicated.


Test reliability refers to how a test is consistent and stable in measuring its intended measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors influencing the results and test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted almost anywhere


  • Specialist equipment required
  • Assistant required to administer the test


  1. BANGSBO, J. (1994) Fitness Training in Football: A Scientific Approach. August Krogh Institute: Copenhagen University
  2. BANGSBO, J. et al. (2008) The Yo-Yo Intermittent Recovery Test: A Useful Tool for Evaluation of Physical Performance in Intermittent Sports, Sports Medicine, 38 (1), p. 37-51.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2008) Yo-Yo Intermittent Recovery Test [WWW] Available from: [Accessed