Yo-Yo IR1

Yo-Yo IR1 calculator: level to distance and VO₂max

Updated 25 September 2026

Short answer

Enter the speed level shown by the audio track (5, 9, 11, 12, 13, 14…) and the number of 2 × 20 m shuttles completed in that level. The calculator gives the distance covered, which is the official Yo-Yo IR1 score, the VO₂max estimated with Bangsbo’s equation (0.0084 × distance + 36.4) and where you sit in the published adult norms.

Your result

16.3Score

1 200mDistance (score)

46.5ml/min/kgEstimated VO₂max

15.5km/hSpeed

AverageRating

How the score is computed

The Yo-Yo IR1 is scored in metres: each shuttle is worth 40 m, and the distance adds every shuttle of the previous levels plus those of the level where you stopped. The level number is the one on the official audio track (5, 9, 11, 12, 13, 14, 14.5…), not a rank: it maps to speed through level = 2 × speed − 15. VO₂max comes from the regression published by Bangsbo and colleagues in 2008 on team-sport players; it is an estimate, valid for this test only.

Yo-Yo IR1 norms (adults, distance in metres)

Rating	Male	Female
Elite	> 2 400	> 1 600
Excellent	2 000 – 2 400	1 320 – 1 600
Good	1 520 – 1 960	1 000 – 1 280
Average	1 040 – 1 480	680 – 960
Below average	520 – 1 000	320 – 640
Very poor	< 520	< 320

Benchmarks by population (Bangsbo 2008)

International male footballer	2 420 m
Elite male footballer	2 190 m
Moderately trained male footballer	1 810 m
International female footballer	1 600 m
Elite female footballer	1 360 m
Sub-elite female footballer	1 160 m

The Yo-Yo IR1 chart

Official speed levels, shuttles per level (2 × 20 m, 10 s recovery) and cumulative distance.
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
16	15.5	8	19.29	2 min 34 s	11 min 42 s	1 400
17	16	8	19	2 min 32 s	14 min 14 s	1 720
18	16.5	8	18.73	2 min 30 s	16 min 44 s	2 040
19	17	8	18.47	2 min 28 s	19 min 12 s	2 360
20	17.5	8	18.23	2 min 26 s	21 min 38 s	2 680
21	18	8	18	2 min 24 s	24 min 02 s	3 000
22	18.5	8	17.78	2 min 22 s	26 min 24 s	3 320
23	19	8	17.58	2 min 21 s	28 min 45 s	3 640
24	19.5	8	17.38	2 min 19 s	31 min 04 s	3 960
25	20	8	17.20	2 min 18 s	33 min 21 s	4 280

All about the Yo-Yo IR1

Sources

Bangsbo J., Iaia F. M., Krustrup P., « The Yo-Yo Intermittent Recovery Test », Sports Medicine, 2008 — norms checked 2026-09-25