Preview
Hüseyin Akbulut, MSc (2026). Yo-Yo IR2 Test — Protocol, Norms and Application. Sporeus. Retrieved, July 9, 2026. https://sporeus.com/en/egzersiz-testleri-en/yo-yo-intermittent-recovery-test-level-2/
Updated: ·2 min read
Measures: Yüksek yoğunluklu aralıklı egzersiz kapasitesi, anaerobik eşik
Table of Contents
Difficulty: Very hard | Category: Aerobic
Protocol
The Yo-Yo Intermittent Recovery Test Level 2 is the more demanding version of Yo-Yo IR1, designed for elite athletes. The test setup is identical — three cones, a 20m shuttle distance, and a 2.5m active recovery zone — but the starting speed is significantly higher. Difference and Protocol: IR2 starts at 13 km/h, placing participants under intense metabolic stress much earlier. Each shuttle consists of two 20m runs followed by a 10-second active recovery. This short recovery interval directly challenges the muscles’ lactate buffering capacity and fast oxidative capacity. The primary aim of IR2 is to measure anaerobic capacity and high-intensity recovery speed rather than aerobic base. Procedure Steps: Participants warm up in the test area. When the recording starts, they begin running 20m on the first beep. After each set, they perform a 10-second walking recovery before the next set. The test ends when the participant fails to reach the line before the beep on two consecutive occasions. Each level in the audio recording contains increasing speed demands, and far fewer levels are completed compared to IR1. Data Recording: Total distance covered is recorded in meters. Typical values for elite footballers range from 1000–1600m. This distance can be used for VO₂max estimation but IR2 is more commonly interpreted as a high-intensity capacity indicator. Calculation: VO₂max (ml/kg/min) ≈ IR2 distance (m) × 0.0136 + 45.3 (Bangsbo et al. estimate). Post-Test: Cool-down and stretching are essential. Blood lactate measurement, if available, provides additional insight. Results should be interpreted in the context of the athlete’s sport position and role.Formula
VO₂max (ml/kg/min) ≈ IR2_distance_m × 0.0136 + 45.3
Equipment Required
20m düz alan, Yo-Yo IR2 ses kaydı, koni (3 adet)
Normative Values (Age: 18-35 (elit sporcular))
| Classification | Male | Female |
|---|---|---|
| Excellent | >1200m | >800m |
| Good | 900-1200m | 600-800m |
| Average | 600-900m | 400-600m |
| Below Average | 300-600m | 200-400m |
| Poor | <300m | <200m |
Practical Applications
Yo-Yo IR2 is widely used in professional football players, ice hockey athletes, and other high-intensity team sports. It creates a physiological profile similar to match load, making it valuable for in-season monitoring.Limitations
Not suitable for recreational athletes; floor effects may occur alongside ceiling effects. Higher starting speed increases injury risk. Position-specific interpretation is required.Related Tests: Yo-Yo IR1, Repeated Sprint Ability Test, Wingate Test
Sources: Bangsbo J et al., 2008, Br J Sports Med; Iaia FM et al., 2009, Scand J Med Sci Sports
References
- Krustrup P, Mohr M, Nybo L, Jensen JM, Nielsen JJ, Bangsbo J. (2006). The Yo-Yo IR2 test: physiological response, reliability, and application to elite soccer. Medicine & Science in Sports & Exercise, 38(9): 1666-1673. PMID: 16960529
- Bangsbo J, Iaia FM, Krustrup P. (2008). The Yo-Yo intermittent recovery test: a useful tool for evaluation of physical performance in intermittent sports. Sports Medicine, 38(1): 37-51. doi:10.2165/00007256-200838010-00004
- Krustrup P, Mohr M, Amstrup T, Rysgaard T, Johansen J, Steensberg A, Pedersen PK, Bangsbo J. (2003). The Yo-Yo intermittent recovery test: physiological response, reliability, and validity. Medicine & Science in Sports & Exercise, 35(4): 697-705. PMID: 12673156
- Schmitz B, Pfeifer C, Kreitz K, Borowski M, Faldum A, Brand SM. (2018). The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results. Frontiers in Physiology, 9: 870. doi:10.3389/fphys.2018.00870
Was this helpful?
Key Facts
Protocol The Yo-Yo Intermittent Recovery Test Level 2 is the more demanding version of Yo-Yo IR1, designed for elite athletes. The test setup is identical — three cones, a 20m shuttle distance, and a 2.5m active recovery zone — but the starting speed is significantly higher. Difference and Protocol: IR2 starts at 13 km/h, placing participants under intense metabolic stress much earlier. Each shuttle consists of two 20m runs followed by a 10-second active recovery. This short recovery interval directly challenges the muscles' lactate buffering capacity and fast oxidative capacity. The primary aim of IR2 is to measure anaerobic capacity and high-intensity recovery speed rather than aerobic base. Procedure Steps: Participants warm up in the test area. When the recording starts, they begin running 20m on the first beep. After each set, they perform a 10-second walking recovery before the next set. The test ends when the participant fails to reach the line before the beep on two consecutive occasions. Each level in the audio recording contains increasing speed demands, and far fewer levels are completed compared to IR1. Data Recording: Total distance covered is recorded in meters. Typical values for elite footballers range from 1000–1600m. This distance can be used for VO₂max estimation but IR2 is more commonly interpreted as a high-intensity capacity indicator. Calculation: VO₂max (ml/kg/min) ≈ IR2 distance (m) × 0.0136 + 45.3 (Bangsbo et al. estimate). Post-Test: Cool-down and stretching are essential. Blood lactate measurement, if available, provides additional insight. Results should be interpreted in the context of the athlete's sport position and role. Formula
VO₂max (ml/kg/min) ≈ IR2_distance_m × 0.0136 + 45.3
Equipment Required
20m düz alan, Yo-Yo IR2 ses kaydı, koni (3 adet)
