JRFT · level 6 of 12

JRFT level 6

Updated 5 November 2026

Short answer

At level 6 of the JRFT, the required speed is 10.5 km/h: 9 shuttles of 5.13 s each. The level lasts 46 s; when it ends you have covered 735 m in 4 min 49 s. Completing it in full credits you with a MAS of 10.5 km/h, roughly 31 ml/min/kg of VO₂max.

10.5km/hSpeed

9shuttles

5.13sper shuttle

46 sLevel duration

735mCumulative distance

5:42 /kmPace

31Estimated VO₂max

This is a trained runner’s level. Holding 10.5 km/h in a shuttle, with a turn every 5.1 seconds, takes a solid MAS and a clean turning technique.

The previous level, 5, was run at 9.9 km/h. The next one, 7, moves to 10.9 km/h and counts 10 shuttles instead of 9. 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 6 in the table

Excerpt of the table around level 6.
Level	Speed	Shuttles	s / shuttle	Level duration	Cumulative time	Cumulative distance
1	8.8	8	6.11	49 s	49 s	120
2	9.4	8	5.75	46 s	1 min 35 s	240
3	9.9	9	5.43	49 s	2 min 24 s	375
4	10.5	9	5.13	46 s	3 min 10 s	510
5	10.9	10	4.97	50 s	4 min	660
6	11.3	10	4.78	48 s	4 min 47 s	810
7	11.8	10	4.59	46 s	5 min 33 s	960

Full table

Frequently asked questions

What MAS does level 6 of the JRFT give?

A MAS of 10.5 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 9.9 km/h (level 5).

How long does level 6 last?

46 s, i.e. 9 shuttles of 5.13 s. From the start of the test that makes 4 min 49 s of running.

What pace per kilometre is this level?

10.5 km/h is 5:42 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.