JRFT · level 4 of 12

JRFT level 4

Updated 5 November 2026

Short answer

At level 4 of the JRFT, the required speed is 9.4 km/h: 8 shuttles of 5.75 s each. The level lasts 46 s; when it ends you have covered 465 m in 3 min 14 s. Completing it in full credits you with a MAS of 9.4 km/h, roughly 27 ml/min/kg of VO₂max.

9.4km/hSpeed

8shuttles

5.75sper shuttle

46 sLevel duration

465mCumulative distance

6:23 /kmPace

27Estimated VO₂max

This is where entry tests are decided. At 9.4 km/h breathing becomes clearly audible and the turn starts to cost. The next levels are earned in training, not on the day.

The previous level, 3, was run at 8.8 km/h. The next one, 5, moves to 9.9 km/h and counts 9 shuttles instead of 8. 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 4 in the table

Excerpt of the table around level 4.
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
5	9.9	9	5.43	49 s	4 min 02 s	600
6	10.5	9	5.13	46 s	4 min 49 s	735
7	10.9	10	4.97	50 s	5 min 38 s	885

Full table

Frequently asked questions

What MAS does level 4 of the JRFT give?

A MAS of 9.4 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 8.8 km/h (level 3).

How long does level 4 last?

46 s, i.e. 8 shuttles of 5.75 s. From the start of the test that makes 3 min 14 s of running.

What pace per kilometre is this level?

9.4 km/h is 6:23 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.