Yo-Yo IR1 · level 4 of 17
Yo-Yo IR1 level 4
At level 4 of the Yo-Yo IR1, the required speed is 13.5 km/h: 3 runs of 20.67 s each. The level lasts 1 min 02 s; when it ends you have covered 280 m in 2 min 31 s. Completing it in full credits you with a MAS of 13.5 km/h, roughly 42 ml/min/kg of VO₂max.
We are still in the lower part of the scale. At this speed most healthy adults run comfortably; the point is to stay exactly on the beep, without getting ahead, so you do not pay later for energy spent here.
The previous level, 3, was run at 13 km/h. The next one, 5, moves to 14 km/h and counts 4 runs instead of 3. 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
| Level | Speed | Runs | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 5 | 10 | 1 | 24.40 | 24 s | 24 s | 40 |
| 9 | 12 | 1 | 22 | 22 s | 46 s | 80 |
| 11 | 13 | 2 | 21.08 | 42 s | 1 min 29 s | 160 |
| 12 | 13.5 | 3 | 20.67 | 1 min 02 s | 2 min 31 s | 280 |
| 13 | 14 | 4 | 20.29 | 1 min 21 s | 3 min 52 s | 440 |
| 14 | 14.5 | 8 | 19.93 | 2 min 39 s | 6 min 31 s | 760 |
| 15 | 15 | 8 | 19.60 | 2 min 37 s | 9 min 08 s | 1 080 |
Frequently asked questions
What MAS does level 4 of the Yo-Yo IR1 give?
A MAS of 13.5 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 13 km/h (level 3).
How long does level 4 last?
1 min 02 s, i.e. 3 runs of 20.67 s. From the start of the test that makes 2 min 31 s of running.
What pace per kilometre is this level?
13.5 km/h is 4:27 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.