🔄 Yo-Yo Testing

Yo-Yo Intermittent Running Test: Assessment of Maximal Aerobic Capacity and Recovery

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🔄 Yo-Yo Testing — illustration

Is There a Yo-Yo Test?

The Yo-Yo test is an intermittent running test developed by Danish scientist Jens Bangsbo. It measures an athlete's ability to repeatedly perform high-intensity running intervals with a short recovery period.

Unlike the Beep test, the Yo-Yo test better reflects the load structure typical of team sports — starts, stops, turns. There are three main versions: Yo-Yo IR1 (10s rest), Yo-Yo IR2 (longer rest), Yo-Yo IE (endurance version).

1️⃣

Yo-Yo IR1

Main version: each 2×20m run, followed by 10s active rest. Measures maximal aerobic capacity and recovery. Starts at 10 km/h, speed increases.

2️⃣

Yo-Yo IR2

Higher-intensity version: the same runs, but starts at 13 km/h. Measures the anaerobic component more.

3️⃣

Yo-Yo IE

Endurance version: longer running intervals (2×20m and more), less rest. Intended for endurance athletes.

📊 Normative Data (Yo-Yo IR1, meters)

Level Men (m) Women (m) VO2max (est.)
Elite >2400 >1800 >60 ml/kg/min
Very Good 2000-2400 1400-1800 55-60
Good 1600-1999 1000-1399 50-55
Intermediate 1200-1599 700-999 45-50
Low 800-1199 400-699 40-45
Very Low <800 <400 <40
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🙋 Frequently Asked Questions

How Often Should This Tool Be Used?
We recommend regularly reviewing the information and applying it in practice. The optimal frequency depends on your individual goals.
Is the Information Scientifically Based?
Yes, all the information provided is based on the latest scientific research and recommendations from sports nutrition experts.
Should I Consult a Specialist?
Before starting any new program or taking supplements, we recommend consulting a doctor or a sports nutrition specialist.

💡 Practical Tips

Start Gradually
Do not try to change everything in one day. With small steps you will achieve bigger and more sustainable results.
Track Your Progress
Write down your results — this will help maintain motivation and see real progress.
Be Consistent
Consistency is more important than intensity. Better to do a little regularly than rarely and a lot.

⚡ Pro Tip

Combine Knowledge with Practice
Theory without practice is just information. Apply what you have learned in your daily routine — only in this way will you achieve real changes. Every big goal starts with a small first step.

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