The Yo-Yo Test Score Calculator helps football players and athletes measure their endurance, stamina, and ability to recover between intense runs. Simply enter your completed test level and shuttle number to calculate your total distance and estimate your fitness performance. Whether you’re training for football, improving your cardiovascular fitness, or preparing for a fitness assessment, this calculator makes it easy to track your progress and work toward better results.
Yo-Yo Test Score Calculator
Turn your Yo-Yo Intermittent Recovery test level into total distance, a fitness rating, an estimated VO2max and a comparison with football players, for both Level 1 and Level 2.
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- Your Test
- Your Score
- Your Rating
Which Yo-Yo Test Did You Do?
Level 1 suits most players. Level 2 starts faster and is used for well-trained and elite athletes.
Enter Your Last Completed Shuttle
Choose the speed level and shuttle you finished before stopping, or enter your total distance.
Ratings and VO2max are estimates. The Yo-Yo test is a maximal test, so check with a doctor first if you have any health concerns.
What Yo-Yo Score Do Footballers Get?
Typical Yo-Yo IR1 distances for men’s and women’s football at different levels.
How The Yo-Yo Test Score Calculator Works
Four quick steps from your level to your rating.
Choose Your Test
Level 1 or Level 2.
Pick Your Sex
Ratings differ for men and women.
Enter Your Score
Level and shuttle, or total metres.
Get Your Rating
Rating, VO2max, benchmarks and a PDF.
What Is The Yo-Yo Intermittent Recovery Test?
The Yo-Yo Intermittent Recovery test, often just called the Yo-Yo test, was developed by Danish physiologist Jens Bangsbo. Players run 20 metres out and 20 metres back between cones, in time with beeps that get faster as the test goes on. After every 40 m shuttle there is a 10-second active recovery, where you jog or walk around a cone 5 metres behind the start.
Because it mixes hard running with short breaks, the Yo-Yo test is much closer to a football match than a steady run. It’s used by football clubs, national teams and other team sports to check a player’s ability to repeat high-intensity efforts.
The GlobeHour Yo-Yo Test Score Calculator converts your level into total distance, rates it against norms for your sex, estimates your VO2max and, for Level 1, compares you with football players.
How Your Yo-Yo Score Is Calculated
Example: a man who completes level 18.4 on Yo-Yo IR1.
| Result | Formula | Example |
|---|---|---|
| Distance | Shuttles completed × 40 m | Level 18.4 = 47 shuttles = 1,880 m |
| Rating | Distance compared with the norms table | 1,880 m → Good (men, IR1) |
| VO2max (IR1) | Distance × 0.0084 + 36.4 | 1,880 × 0.0084 + 36.4 = 52.2 ml/kg/min |
| VO2max (IR2) | Distance × 0.0136 + 45.3 | 840 m → 56.7 ml/kg/min |
| To Next Rating | Next rating distance − your distance | 2,000 m for Excellent → 120 m more (level 18.7) |
The VO2max equations come from Bangsbo and colleagues (2008). They are estimates, so a lab test will be more accurate.
Yo-Yo Test Norms For Men And Women
Total distance in metres.
| Rating | IR1 Men | IR1 Women | IR2 Men | IR2 Women |
|---|---|---|---|---|
| Elite | Over 2,400 | Over 1,600 | Over 1,280 | Over 800 |
| Excellent | 2,000–2,400 | 1,320–1,600 | 1,000–1,280 | 720–800 |
| Good | 1,520–1,960 | 1,000–1,280 | 720–960 | 480–680 |
| Average | 1,040–1,480 | 680–960 | 480–680 | 360–440 |
| Below Average | 520–1,000 | 320–640 | 280–440 | 160–320 |
| Very Poor | Under 520 | Under 320 | Under 280 | Under 160 |
These general ratings come from Topend Sports, which notes they are built from several sources rather than one study. Use them as a guide.
Yo-Yo IR1 Levels, Speeds And Distances
Each shuttle is 2 × 20 m, followed by 10 seconds of recovery.
| Speed Level | Speed | Shuttles | Distance |
|---|---|---|---|
| 5 | 10.0 km/h | 1 | 40 m |
| 9 | 12.0 km/h | 1 | 80 m |
| 11 | 13.0 km/h | 2 | 120–160 m |
| 12 | 13.5 km/h | 3 | 200–280 m |
| 13 | 14.0 km/h | 4 | 320–440 m |
| 14 | 14.5 km/h | 8 | 480–760 m |
| 15 | 15.0 km/h | 8 | 800–1,080 m |
| 16 | 15.5 km/h | 8 | 1,120–1,400 m |
| 17 | 16.0 km/h | 8 | 1,440–1,720 m |
| 18 | 16.5 km/h | 8 | 1,760–2,040 m |
| 19 | 17.0 km/h | 8 | 2,080–2,360 m |
| 20 | 17.5 km/h | 8 | 2,400–2,680 m |
| 21 | 18.0 km/h | 8 | 2,720–3,000 m |
| 22 | 18.5 km/h | 8 | 3,040–3,320 m |
| 23 | 19.0 km/h | 8 | 3,360–3,640 m |
Yo-Yo IR2 Levels, Speeds And Distances
Level 2 starts at 13 km/h and climbs faster.
| Speed Level | Speed | Shuttles | Distance |
|---|---|---|---|
| 11 | 13.0 km/h | 1 | 40 m |
| 15 | 15.0 km/h | 1 | 80 m |
| 17 | 16.0 km/h | 2 | 120–160 m |
| 18 | 16.5 km/h | 3 | 200–280 m |
| 19 | 17.0 km/h | 4 | 320–440 m |
| 20 | 17.5 km/h | 8 | 480–760 m |
| 21 | 18.0 km/h | 8 | 800–1,080 m |
| 22 | 18.5 km/h | 8 | 1,120–1,400 m |
| 23 | 19.0 km/h | 8 | 1,440–1,720 m |
| 24 | 19.5 km/h | 8 | 1,760–2,040 m |
| 25 | 20.0 km/h | 8 | 2,080–2,360 m |
| 26 | 20.5 km/h | 8 | 2,400–2,680 m |
| 27 | 21.0 km/h | 8 | 2,720–3,000 m |
| 28 | 21.5 km/h | 8 | 3,040–3,320 m |
| 29 | 22.0 km/h | 8 | 3,360–3,640 m |
Scores are written as speed level and shuttle. For example, 18.4 means the 4th shuttle at speed level 18.
How To Improve Your Yo-Yo Test Score
- Add high-intensity interval runs to your training each week.
- Practise sharp turns on the line to save energy.
- Use the 10-second recovery to jog back slowly and breathe.
- Don’t start too fast. The early levels should feel easy.
- Warm up well before the test.
- Test on a non-slip surface in suitable boots or trainers.
- Retest every 6 to 8 weeks under the same conditions.
- Rest properly the day before the test.
Yo-Yo Test Score Calculator FAQ
What Is A Good Yo-Yo Test Score?
On Yo-Yo IR1, men scoring 2,000 to 2,400 m are rated Excellent and over 2,400 m Elite. For women, 1,320 to 1,600 m is Excellent and over 1,600 m Elite.
Is The Yo-Yo Test Score Calculator Free?
Yes. It is completely free, needs no sign-up and works on phones, tablets and computers. You can also download your result as a PDF.
What Yo-Yo Score Do Professional Footballers Get?
According to Bangsbo and colleagues (2008), international-level male players typically score around 2,420 m on Yo-Yo IR1, and elite-level players average about 2,190 m.
How Do I Convert A Yo-Yo Level To Metres?
Count the shuttles completed and multiply by 40 m. Level 18.4 on IR1 is 47 shuttles, or 1,880 m.
What Is The Difference Between Yo-Yo IR1 And IR2?
IR1 starts at 10 km/h and suits most players. IR2 starts at 13 km/h, gets hard quickly and is meant for well-trained athletes.
How Is VO2max Worked Out From The Yo-Yo Test?
For IR1: distance × 0.0084 + 36.4. For IR2: distance × 0.0136 + 45.3. Both give ml/kg/min.
When Does The Yo-Yo Test End?
The test usually ends the second time you fail to reach the line in time with the beep, or when you stop.
Is The Yo-Yo Test The Same As The Beep Test?
No. The beep test is continuous running, while the Yo-Yo Intermittent Recovery test has a 10-second break after every 40 m shuttle.
Is My Information Saved?
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