JRFT · level 1 of 12

JRFT level 1

Updated 5 November 2026

Short answer

At level 1 of the JRFT, the required speed is 7.9 km/h: 7 shuttles of 6.83 s each. The level lasts 48 s; when it ends you have covered 105 m in 48 s. Completing it in full credits you with a MAS of 7.9 km/h, roughly 21 ml/min/kg of VO₂max.

7.9km/hSpeed

7shuttles

6.83sper shuttle

48 sLevel duration

105mCumulative distance

7:35 /kmPace

21Estimated VO₂max

This is the first level, the forced warm-up: everyone passes it, and the only difficulty is not setting off too fast. The beep will feel slow. Stay on it.

Level 1 in the table

Excerpt of the table around level 1.
Level	Speed	Shuttles	s / shuttle	Level duration	Cumulative time	Cumulative distance
1	7.9	7	6.83	48 s	48 s	105
2	8.5	8	6.36	51 s	1 min 39 s	225
3	8.8	8	6.11	49 s	2 min 28 s	345
4	9.4	8	5.75	46 s	3 min 14 s	465

Full table

Frequently asked questions

What MAS does level 1 of the JRFT give?

A MAS of 7.9 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level.

How long does level 1 last?

48 s, i.e. 7 shuttles of 6.83 s. From the start of the test that makes 48 s of running.

What pace per kilometre is this level?

7.9 km/h is 7:35 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.