JRFT · level 10 of 12

JRFT level 10

Updated 5 November 2026

Short answer

At level 10 of the JRFT, the required speed is 12.3 km/h: 11 shuttles of 4.39 s each. The level lasts 48 s; when it ends you have covered 1 350 m in 8 min. Completing it in full credits you with a MAS of 12.3 km/h, roughly 37 ml/min/kg of VO₂max.

12.3km/hSpeed

11shuttles

4.39sper shuttle

48 sLevel duration

1 350mCumulative distance

4:53 /kmPace

37Estimated VO₂max

We are at the top of the table, the territory of well-trained athletes and endurance specialists. Few candidates in any entry test get this far, and no official standard requires it.

The previous level, 9, was run at 11.8 km/h. The next one, 11, moves to 13 km/h. On this test the gap between two levels is small in speed and large in feel, because fatigue carries over from one level to the next.

Level 10 in the table

Excerpt of the table around level 10.
Level	Speed	Shuttles	s / shuttle	Level duration	Cumulative time	Cumulative distance
1	10.9	10	4.97	50 s	50 s	150
2	11.3	10	4.78	48 s	1 min 38 s	300
3	11.8	10	4.59	46 s	2 min 23 s	450
4	12.3	11	4.39	48 s	3 min 12 s	615
5	13	11	4.16	46 s	3 min 57 s	780
6	13.8	12	3.92	47 s	4 min 45 s	960

Full table

Frequently asked questions

What MAS does level 10 of the JRFT give?

A MAS of 12.3 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 11.8 km/h (level 9).

How long does level 10 last?

48 s, i.e. 11 shuttles of 4.39 s. From the start of the test that makes 8 min of running.

What pace per kilometre is this level?

12.3 km/h is 4:53 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.