JRFT · level 11 of 12

JRFT level 11

Updated 5 November 2026

Short answer

At level 11 of the JRFT, the required speed is 13 km/h: 11 shuttles of 4.16 s each. The level lasts 46 s; when it ends you have covered 1 515 m in 8 min 46 s. Completing it in full credits you with a MAS of 13 km/h, roughly 40 ml/min/kg of VO₂max.

13km/hSpeed

11shuttles

4.16sper shuttle

46 sLevel duration

1 515mCumulative distance

4:37 /kmPace

40Estimated 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, 10, was run at 12.3 km/h. The next one, 12, moves to 13.8 km/h and counts 12 shuttles instead of 11. 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 11 in the table

Excerpt of the table around level 11.
Level	Speed	Shuttles	s / shuttle	Level duration	Cumulative time	Cumulative distance
1	11.3	10	4.78	48 s	48 s	150
2	11.8	10	4.59	46 s	1 min 34 s	300
3	12.3	11	4.39	48 s	2 min 22 s	465
4	13	11	4.16	46 s	3 min 08 s	630
5	13.8	12	3.92	47 s	3 min 55 s	810

Full table

Frequently asked questions

What MAS does level 11 of the JRFT give?

A MAS of 13 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 12.3 km/h (level 10).

How long does level 11 last?

46 s, i.e. 11 shuttles of 4.16 s. From the start of the test that makes 8 min 46 s of running.

What pace per kilometre is this level?

13 km/h is 4:37 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.