JRFT · level 9 of 12
JRFT level 9
At level 9 of the JRFT, the required speed is 11.8 km/h: 10 shuttles of 4.59 s each. The level lasts 46 s; when it ends you have covered 1 185 m in 7 min 12 s. Completing it in full credits you with a MAS of 11.8 km/h, roughly 35 ml/min/kg of VO₂max.
We are at the top of the table, the territory of well-trained athletes and endurance specialists. Few candidates in any entry test get this far, and no official standard requires it.
The previous level, 8, was run at 11.3 km/h. The next one, 10, moves to 12.3 km/h and counts 11 shuttles instead of 10. 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 9 in the table
| Level | Speed | Shuttles | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 1 | 10.5 | 9 | 5.13 | 46 s | 46 s | 135 |
| 2 | 10.9 | 10 | 4.97 | 50 s | 1 min 36 s | 285 |
| 3 | 11.3 | 10 | 4.78 | 48 s | 2 min 24 s | 435 |
| 4 | 11.8 | 10 | 4.59 | 46 s | 3 min 10 s | 585 |
| 5 | 12.3 | 11 | 4.39 | 48 s | 3 min 58 s | 750 |
| 6 | 13 | 11 | 4.16 | 46 s | 4 min 44 s | 915 |
| 7 | 13.8 | 12 | 3.92 | 47 s | 5 min 31 s | 1 095 |
Frequently asked questions
What MAS does level 9 of the JRFT give?
A MAS of 11.8 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 11.3 km/h (level 8).
How long does level 9 last?
46 s, i.e. 10 shuttles of 4.59 s. From the start of the test that makes 7 min 12 s of running.
What pace per kilometre is this level?
11.8 km/h is 5:06 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.