Preview
Hüseyin Akbulut, MSc (2026). Yo-Yo IR1 Test — Protocol, Norms and Application. Sporeus. Retrieved, October 7, 2026. https://sporeus.com/en/egzersiz-testleri-en/yo-yo-intermittent-recovery-test-level-1/
Updated: ·2 min read
Measures: Repeated high-intensity exercise capacity, aerobic-anaerobic transition
Table of Contents
Difficulty: Hard | Category: Aerobic
Protocol
The Yo-Yo Intermittent Recovery Test Level 1, developed by Bangsbo et al., measures intermittent exercise capacity relevant to team sports. Unlike the standard Beep Test, it includes a 10-second active recovery period after every 2x20m shuttle. Test Setup: Three cones are placed: a start line, a turn-around line 20 meters away, and an active recovery zone 5 meters behind the start line. An audio recording regulates the running and recovery intervals. Protocol: The participant stands at the start line. On the beep, they run 20 meters to the turn line, touch it, and return (total 40 meters). After the second beep, they jog 5 meters out and back (2 × 5 m) during a 10-second active recovery, then return to the start line. The test continues with increasing speeds and ends when the participant fails to reach the line before the beep on two consecutive occasions. The IR1 version uses lower starting speeds and is suitable for a broader range of athletes. Speed Levels: The test begins at 10 km/h and increases progressively. Each level consists of multiple shuttles. The test ends after two warnings. Data Recording and Calculation: Total distance covered is calculated in meters. This is used for VO₂max estimation: VO₂max (ml/kg/min) = IR1 distance (m) × 0.0084 + 36.4. The number of completed shuttles is also recorded for longitudinal comparison. Post-Test: The participant should transition to slow walking and perform a 5–10 minute cool-down. All data should be entered into a database for individual and team-based comparison.Formula
VO₂max (ml/kg/min) = IR1_distance_m × 0.0084 + 36.4
Equipment Required
20 m flat area, Yo-Yo test audio recording, cones (3), stopwatch
Normative Values (Age: 18-35 (athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | >2400m | >1600m |
| Good | 1800-2400m | 1200-1600m |
| Average | 1200-1800m | 800-1200m |
| Below Average | 600-1200m | 400-800m |
| Poor | <600m | <400m |
Practical Applications
Yo-Yo IR1 is used as a standard fitness test in team sports such as football, basketball, handball, and rugby. It is ideal for determining players’ intermittent exercise capacity and for return-to-play assessment after injury.Limitations
Ceiling effects may occur in elite athletes, in which case IR2 is recommended. Floor quality and heat significantly affect results. Individual motivation is a critical variable.Related Tests: Yo-Yo IR2, Yo-Yo Endurance Test, Beep Test
Sources: Bangsbo J et al., 2008, Br J Sports Med; Krustrup P et al., 2003, Med Sci Sports Exerc
References
- Krustrup P, Mohr M, Amstrup T, Rysgaard T, Johansen J, Steensberg A, et al. (2003). The Yo-Yo intermittent recovery test: physiological response, reliability, and validity. Medicine & Science in Sports & Exercise, 35(4): 697-705. doi:10.1249/01.MSS.0000058441.94520.32
- 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
- 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
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Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Key Facts
Protocol The Yo-Yo Intermittent Recovery Test Level 1, developed by Bangsbo et al., measures intermittent exercise capacity relevant to team sports. Unlike the standard Beep Test, it includes a 10-second active recovery period after every 2x20m shuttle. Test Setup: Three cones are placed: a start line, a turn-around line 20 meters away, and an active recovery zone 5 meters behind the start line. An audio recording regulates the running and recovery intervals. Protocol: The participant stands at the start line. On the beep, they run 20 meters to the turn line, touch it, and return (total 40 meters). After the second beep, they jog 5 meters out and back (2 × 5 m) during a 10-second active recovery, then return to the start line. The test continues with increasing speeds and ends when the participant fails to reach the line before the beep on two consecutive occasions. The IR1 version uses lower starting speeds and is suitable for a broader range of athletes. Speed Levels: The test begins at 10 km/h and increases progressively. Each level consists of multiple shuttles. The test ends after two warnings. Data Recording and Calculation: Total distance covered is calculated in meters. This is used for VO₂max estimation: VO₂max (ml/kg/min) = IR1 distance (m) × 0.0084 + 36.4. The number of completed shuttles is also recorded for longitudinal comparison. Post-Test: The participant should transition to slow walking and perform a 5–10 minute cool-down. All data should be entered into a database for individual and team-based comparison. Formula
VO₂max (ml/kg/min) = IR1_distance_m × 0.0084 + 36.4
Equipment Required
20 m flat area, Yo-Yo test audio recording, cones (3), stopwatch
