JRFT · level 3 of 12
JRFT level 3
At level 3 of the JRFT, the required speed is 8.8 km/h: 8 shuttles of 6.11 s each. The level lasts 49 s; when it ends you have covered 345 m in 2 min 28 s. Completing it in full credits you with a MAS of 8.8 km/h, roughly 25 ml/min/kg of VO₂max.
We are still in the lower part of the scale. At this speed most healthy adults run comfortably; the point is to stay exactly on the beep, without getting ahead, so you do not pay later for energy spent here.
The previous level, 2, was run at 8.5 km/h. The next one, 4, moves to 9.4 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 3 in the table
Frequently asked questions
What MAS does level 3 of the JRFT give?
A MAS of 8.8 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 8.5 km/h (level 2).
How long does level 3 last?
49 s, i.e. 8 shuttles of 6.11 s. From the start of the test that makes 2 min 28 s of running.
What pace per kilometre is this level?
8.8 km/h is 6:47 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.