Yo-Yo Test Calculator and Norms

Understanding Yo-Yo Test Norms and Standards

There are several Yo-Yo Test variations, and each requires different standards for comparison. There is The Yo-Yo endurance test (like the beep test), and the Yo-Yo Intermittent tests which have short active breaks (5 and 10 seconds for the intermittent endurance and intermittent recovery test, respectively). The calculator above allows you to input your test results and instantly receive your distance, estimated VO2max, and fitness rating based on normative data.

As the Yo-Yo Endurance Test is essentially the same as the standard beep test, the beep test norms can be used. The Yo-Yo Intermittent Recovery Tests (IR1 and IR2) are more commonly used in team sports because they better simulate the stop-and-go nature of activities like soccer, rugby, basketball, and field hockey.

The following norm tables are not based on any specific research, the ratings were created using data from various sources and should therefore be used as a guide only. Any feedback is welcome. The table has both total distance and level, which are just different ways of reporting the same result. See the Yo-Yo Intermittent Levels page for details of using distances and levels to record results.

Table: Yo-Yo Intermittent Recovery Test Level 1 norms for adult men and women

Table: Yo-Yo Intermittent Recovery Test Level 2 norms for adult men and women

Sport-Specific Yo-Yo Test Standards

Different sports have established their own minimum standards for the Yo-Yo Intermittent Recovery Test Level 1, reflecting the specific fitness demands of each sport. According to research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, these standards help ensure athletes possess the necessary aerobic capacity and recovery ability for elite competition.

Cricket Fitness Standards

International cricket boards have implemented mandatory Yo-Yo test benchmarks for team selection. The Indian Cricket Team requires a minimum score of 16.1, while Pakistan sets their standard at 17.4. The West Indies cricket board requires 19.0, and New Zealand has one of the highest standards at 20.1. Elite cricketers like Shan Masood and Muhammad Rizwan have achieved exceptional scores of 22.1, demonstrating the supreme fitness levels at the highest level of the sport.

Soccer Performance Benchmarks

Research data from Bangsbo et al. (2008) indicates that international level male soccer players typically score around 2420m (approximately level 20.3), while elite level players average 2190m (level 18.7). Moderately trained male soccer players score around 1810m. For female soccer players, international level athletes achieve approximately 1600m, elite level players 1360m, and sub-elite players 1160m.

Rugby and Other Team Sports

Rugby union and rugby league players require excellent scores due to the high-intensity intermittent nature of their sport. Professional players typically score between 2000-2400m on the IR1 test. Basketball, field hockey, and Australian football players also use the Yo-Yo test extensively, with elite athletes in these sports generally exceeding 2000m.

How to Calculate Your Yo-Yo Test Score

The Yo-Yo Intermittent Recovery Test score can be expressed in three ways: as a level and shuttle number (e.g., 17.2), as total distance covered in meters, or as an estimated VO2max value. The calculator above handles all these conversions automatically using the validated scientific formulas.

Understanding Level and Shuttle Notation

When you see a score like "17.2" or "17/2", this means the athlete completed level 17 and then successfully ran 2 additional shuttles at that level before failing to complete the third shuttle. Each shuttle consists of running 20 meters out and 20 meters back, totaling 40 meters per shuttle. Therefore, a score of 17.2 represents a specific total distance that can be converted to meters using the standardized table.

VO2max Estimation Formulas

The calculator uses the scientifically validated formulas published by Bangsbo et al. (2008) in the journal Sports Medicine. For the Yo-Yo IR1 test, VO2max is calculated as: VO2max (ml/min/kg) = distance (m) × 0.0084 + 36.4. For the Yo-Yo IR2 test, the formula is: VO2max (ml/min/kg) = distance (m) × 0.0136 + 45.3. These formulas have been validated across numerous studies with team sport athletes.

Interpreting Your Results

Once you've used the calculator above to determine your score, understanding what it means in practical terms is essential for training and performance improvement. Your fitness rating provides context for your result relative to other athletes, while your estimated VO2max offers insight into your aerobic capacity.

Fitness Rating Categories

The fitness ratings (Elite, Excellent, Good, Average, Below Average, Very Poor) are based on normative data compiled from research studies and real athlete testing results. An "Elite" rating for male athletes on the IR1 test requires a distance over 2400m, which represents the top 5% of team sport athletes. For female athletes, Elite performance is achieved with distances exceeding 1600m. These standards reflect the high aerobic and anaerobic demands of modern team sports.

What Your VO2max Means

VO2max represents the maximum amount of oxygen your body can utilize during intense exercise, measured in milliliters per kilogram of body weight per minute. Elite male team sport athletes typically have VO2max values between 55-65 ml/kg/min, while elite female athletes range from 50-60 ml/kg/min. Higher VO2max values indicate better aerobic capacity, which translates to improved endurance, faster recovery between high-intensity efforts, and sustained performance throughout matches or games.

Tracking Progress Over Time

According to sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, regular Yo-Yo testing throughout a training season provides valuable feedback on training effectiveness. Pre-season scores establish baseline fitness, mid-season testing monitors maintenance during competition, and post-season testing evaluates overall development. Improvements of 10-15% (approximately 200-300m increase) over a training period represent significant fitness gains for most athletes.