How to Score the Yo-Yo Test
The yo-yo test is a popular fitness test for team sport athletes, assessing the ability to run repeated sprints over an extended period. The results for the yo-yo test can be given as the total distance covered, the level number achieved or speed level achieved, though the most common way the score is reported is the speed level plus the number of shuttles (e.g. 16.3).
For the Intermittent Recovery level one test (which is the version most often conducted), the test scores can range from 5.1 up to 23.8. See the yo-yo test table for all possible scores.
Convert the score to VO2max
Here is a formula for estimating VO2max (ml/min/kg) from the Yo-Yo Intermittent Recovery Tests 1 and 2 (Bangsbo et al. 2008). We also have a Yo-Yo Test Calculator which uses this formula to calculate the VO2max score for the YYIR1 once you enter the level and shuttle number (the distance run is also calculated).
Yo-Yo Intermittent Recovery Test 1 (YYIR1):
VO2max (ml/min/kg) = distance run (m) × 0.0084 + 36.4
Yo-Yo Intermittent Recovery Test 2 (YYIR2):
VO2max (ml/min/kg) = distance run × 0.0136 + 45.3
Convert to Distance Covered
If you need to know the distance run for a particular result, the Yo-Yo Test Calculator will work out the distance covered once you enter the level or shuttle number. You can also manually read off the distance value from the yo-yo test tables, such as for the YYIR1 and YYIR2.
What is a good result?
The Yo-Yo intermittent test (level 1) usually takes between 6-20 minutes. A good score for male team sport athletes is over 20 in the test, and over 22 would be considered an excellent score. Female team sport athletes generally score between 12 and 16. See more Yo-Yo Test Results, and Yo-Yo rating tables to get a fitness rating.
More Resources
- We have some norm tables so you can get a rating for results from the yo-yo test. The Yo-Yo Test Calculators will also give a fitness rating.
- Maximize Your Yo-Yo Test Score
- Want to improve your score, read our Yo-Yo Test Training Tips.
- Table data for each yo-yo test version
- Download a score sheet to record results of the Yo-Yo Intermittent Recovery Test Level 1, plus other yo-yo test scoring sheets.
- Buying the Yo-Yo Test
Reference: Jens Bangsbo, F. Marcello Iaia and Peter Krustrup, (2008) The Yo-Yo Intermittent Recovery Test: A Useful Tool for Evaluation of Physical Performance in Intermittent Sports, Sports Medicine 2008; 38 (1): 37-51.
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