Yo-Yo IR1 · level 7 of 17
Yo-Yo IR1 level 7
At level 7 of the Yo-Yo IR1, the required speed is 15 km/h: 8 runs of 19.60 s each. The level lasts 2 min 37 s; when it ends you have covered 1 080 m in 9 min 08 s. Completing it in full credits you with a MAS of 15 km/h, roughly 48 ml/min/kg of VO₂max.
This is where entry tests are decided. At 15 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, 6, was run at 14.5 km/h. The next one, 8, moves to 15.5 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 7 in the table
| Level | Speed | Runs | s / shuttle | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|---|---|
| 12 | 13.5 | 3 | 20.67 | 1 min 02 s | 1 min 02 s | 120 |
| 13 | 14 | 4 | 20.29 | 1 min 21 s | 2 min 23 s | 280 |
| 14 | 14.5 | 8 | 19.93 | 2 min 39 s | 5 min 03 s | 600 |
| 15 | 15 | 8 | 19.60 | 2 min 37 s | 7 min 39 s | 920 |
| 16 | 15.5 | 8 | 19.29 | 2 min 34 s | 10 min 14 s | 1 240 |
| 17 | 16 | 8 | 19 | 2 min 32 s | 12 min 46 s | 1 560 |
| 18 | 16.5 | 8 | 18.73 | 2 min 30 s | 15 min 16 s | 1 880 |
Frequently asked questions
What MAS does level 7 of the Yo-Yo IR1 give?
A MAS of 15 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 14.5 km/h (level 6).
How long does level 7 last?
2 min 37 s, i.e. 8 runs of 19.60 s. From the start of the test that makes 9 min 08 s of running.
What pace per kilometre is this level?
15 km/h is 4:00 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.