FLXPOD / CONDITIONING

Yo-Yo IR1 Test

A field test for repeated sprint fitness. The app runs the beeps and voice calls, tracks every runner’s misses, and scores level, distance and estimated VO₂max.

Voice

Instructions

Units

Ready

First level · shuttle5.1

Speed: 6.2mph; 10.0 km/h
Down & back: 14.4sec; 7.2 to the turn
Covered: 0yd; 0 m

Speed goes up in 1 rep: level 9 · 7.5 mph · 12.0 sec

Session label optional

No runners added, so it runs as a clock. The first go is 12 seconds after Start.

Runners

No runners yet. Add names or numbers above. During the test, tap Miss when a runner doesn’t make the line. The first miss is a warning and the second is out. With no runners the app still runs as a clock.

Past tests

Finished tests save on this device with every runner’s level, distance and estimated VO₂max.

Field setup

22 yd: Start line to turn lineThe protocol distance is 20 m (21 yd 2 ft 7 in). Marking it at 22 yd adds about 4½ inches, which won’t move a score.
5½ yd: Rest cone behind the start line5 m. During each 10-second rest, runners jog out around it and back to the line.
2 yd: Lane width per runnerRoom to plant and turn without clipping the runner next to you.
44 yd: Each repDown and back, then rest. The test ends after two missed lines.

3 ticks · get on the line
Double beep · go
Single beep · be at the turn line
Long tone · be back across the start line. Rest starts.

Voice. During each rest it calls the next rep: level, speed and the seconds runners have to get down and back. Full calls every rep. Short calls only when the speed goes up.

Instructions. When on, a short spoken rundown of the rules plays after you press Start, about 30 seconds, before the first countdown. Turn it off for groups who already know the test.

Lines. A foot touches or crosses the turn line and the start line. Late to the line once is a warning. Late twice is out.

Score. Level and rep, like 16.4, plus total meters. Est. VO₂max = meters × 0.0084 + 36.4 (Bangsbo et al., 2008).

No sound on iPhone? Flip the silent switch off and turn the volume up. Outdoors, pair a Bluetooth speaker. Keep this screen open while the test runs.

Level chart

Level	mph	km/h	Reps	Down & back	Through
5	6.2	10.0	1	14.4 s	40 m
9	7.5	12.0	1	12.0 s	80 m
11	8.1	13.0	2	11.1 s	160 m
12	8.4	13.5	3	10.7 s	280 m
13	8.7	14.0	4	10.3 s	440 m
14	9.0	14.5	8	9.9 s	760 m
15	9.3	15.0	8	9.6 s	1,080 m
16	9.6	15.5	8	9.3 s	1,400 m
17	9.9	16.0	8	9.0 s	1,720 m
18	10.3	16.5	8	8.7 s	2,040 m
19	10.6	17.0	8	8.5 s	2,360 m
20	10.9	17.5	8	8.2 s	2,680 m
21	11.2	18.0	8	8.0 s	3,000 m
22	11.5	18.5	8	7.8 s	3,320 m
23	11.8	19.0	8	7.6 s	3,640 m

Yo-Yo Intermittent Recovery Test, Level 1. Bangsbo, Iaia & Krustrup, Sports Medicine 2008. Max score 23.8 (3,640 m).