JRFT · level 5 of 12

JRFT level 5

Updated 5 November 2026

Short answer

At level 5 of the JRFT, the required speed is 9.9 km/h: 9 shuttles of 5.43 s each. The level lasts 49 s; when it ends you have covered 600 m in 4 min 02 s. Completing it in full credits you with a MAS of 9.9 km/h, roughly 28 ml/min/kg of VO₂max.

9.9km/hSpeed

9shuttles

5.43sper shuttle

49 sLevel duration

600mCumulative distance

6:02 /kmPace

28Estimated VO₂max

This is where entry tests are decided. At 9.9 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, 4, was run at 9.4 km/h. The next one, 6, moves to 10.5 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 5 in the table

Excerpt of the table around level 5.
Level	Speed	Shuttles	s / shuttle	Level duration	Cumulative time	Cumulative distance
1	8.5	8	6.36	51 s	51 s	120
2	8.8	8	6.11	49 s	1 min 40 s	240
3	9.4	8	5.75	46 s	2 min 26 s	360
4	9.9	9	5.43	49 s	3 min 15 s	495
5	10.5	9	5.13	46 s	4 min 01 s	630
6	10.9	10	4.97	50 s	4 min 51 s	780
7	11.3	10	4.78	48 s	5 min 38 s	930

Full table

Frequently asked questions

What MAS does level 5 of the JRFT give?

A MAS of 9.9 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 9.4 km/h (level 4).

How long does level 5 last?

49 s, i.e. 9 shuttles of 5.43 s. From the start of the test that makes 4 min 02 s of running.

What pace per kilometre is this level?

9.9 km/h is 6:02 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.