Yo-Yo Endurance Test

The Yo-Yo Endurance Test is an intermittent shuttle test that measures aerobic endurance with a recovery component, simulating the stop-start nature of many team sports.

What This Test Measures

This test measures your aerobic endurance and ability to recover between repeated bouts of exercise. Unlike continuous running tests, the Yo-Yo Endurance Test includes brief rest periods, making it more reflective of the demands of intermittent sports like soccer, basketball, and field hockey.

Equipment Needed

• 20-meter marked course
• 5-meter recovery area marked behind the start line
• Yo-Yo test audio track
• Speaker
• Cones to mark the course and recovery zone

How to Perform the Test

1. Set up a 20-meter course with cones at each end. Mark a 5-meter recovery area behind the starting line.
2. Play the Yo-Yo Endurance Test audio track, which provides beep signals at progressively shorter intervals.
3. On the first beep, run from the start line to the far cone (20m) and back (20m) before the next beep.
4. After each 2 × 20m shuttle, you have a brief active recovery period (typically 5-10 seconds) in the recovery zone.
5. Walk or jog in the recovery zone and be ready at the start line before the next beep.
6. As the test progresses, the time between beeps decreases, requiring faster running speeds.
7. Continue until you can no longer reach the line before the beep on two consecutive occasions.
8. Record the level and shuttle number at which you stopped.

Tips for Best Results

• Use the recovery periods wisely — walk slowly to conserve energy rather than standing still.
• Pace yourself in the early stages; don't run faster than the required speed.
• Reach the line before each beep, but don't go significantly past it to avoid unnecessary distance.
• Turn efficiently at each end — decelerate and accelerate in as few steps as possible.
• Stay mentally focused during the recovery periods and prepare yourself for the next shuttle.

Interpreting Your Results

Your score is the level and shuttle number completed. This can be converted to an estimated VO2 max using published conversion tables. Higher levels indicate better aerobic endurance with recovery capacity. The Yo-Yo Endurance Test is widely used in professional sports for pre-season fitness assessment and talent identification.

Track Your Yo-Yo Endurance Test Progress

Want to easily track and monitor your progress on the Yo-Yo Endurance Test? The Fitness Tests app provides detailed tracking, personalized insights, and comparison with normative data to help you achieve your fitness goals.