JRFT · level 7 of 12
JRFT level 7
At level 7 of the JRFT, the required speed is 10.9 km/h: 10 shuttles of 4.97 s each. The level lasts 50 s; when it ends you have covered 885 m in 5 min 38 s. Completing it in full credits you with a MAS of 10.9 km/h, roughly 32 ml/min/kg of VO₂max.
This is a trained runner’s level. Holding 10.9 km/h in a shuttle, with a turn every 5 seconds, takes a solid MAS and a clean turning technique.
The previous level, 6, was run at 10.5 km/h. The next one, 8, moves to 11.3 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 7 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 9.4 | 8 | 5.75 | 46 s | 46 s | 120 |
| 2 | 9.9 | 9 | 5.43 | 49 s | 1 min 35 s | 255 |
| 3 | 10.5 | 9 | 5.13 | 46 s | 2 min 21 s | 390 |
| 4 | 10.9 | 10 | 4.97 | 50 s | 3 min 11 s | 540 |
| 5 | 11.3 | 10 | 4.78 | 48 s | 3 min 59 s | 690 |
| 6 | 11.8 | 10 | 4.59 | 46 s | 4 min 44 s | 840 |
| 7 | 12.3 | 11 | 4.39 | 48 s | 5 min 33 s | 1 005 |
Frequently asked questions
What MAS does level 7 of the JRFT give?
A MAS of 10.9 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 10.5 km/h (level 6).
How long does level 7 last?
50 s, i.e. 10 shuttles of 4.97 s. From the start of the test that makes 5 min 38 s of running.
What pace per kilometre is this level?
10.9 km/h is 5:31 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.