A field sport athlete may be able to run steadily for a long time but still struggle to repeat higher-speed efforts with short recovery periods.
The Yo-Yo Endurance Test provides a practical way to assess repeated shuttle-running endurance in a structured field setting. It can help professionals monitor conditioning, compare results over time and understand how well a client tolerates repeated running efforts.
The result should be interpreted with the exact Yo-Yo test version, running level, symptoms, recent training load, surface, footwear, pacing and recovery response.
Test name: Yo-Yo Endurance Test
Also known as: Yo-Yo Intermittent Endurance Test, Yo-Yo Test, Yo-Yo Shuttle Test
Purpose: Assess intermittent running endurance and repeated shuttle-running capacity
What it assesses: Distance completed, running tolerance, pacing, ability to follow progressive audio cues and intermittent endurance performance
Equipment required: Measured 20 m course, cones, audio file or app, speaker, flat surface, Measurz recording system
Key finding: Total distance completed or final level/shuttle reached
Best used with: Heart rate, RPE, training load, sprint testing, change-of-direction testing, time trials, GPS running data and previous results
Key limitation: Results are influenced by test version, surface, footwear, pacing, motivation, turning ability, audio timing and recent fatigue
The Yo-Yo Endurance Test is a progressive shuttle-running field test.
The client runs back and forth between markers in time with audio beeps. The running speed increases progressively. Depending on the version used, the test may include a short recovery period between shuttles.
Common Yo-Yo test families include:
Yo-Yo Endurance Test
Yo-Yo Intermittent Endurance Test
Yo-Yo Intermittent Recovery Test
Level 1 and Level 2 versions
The exact version must be recorded because distances, speeds, recovery periods and interpretation differ.
The Yo-Yo Endurance Test is used to monitor field-based endurance and intermittent running capacity.
It can help professionals:
track conditioning changes
assess repeated running tolerance
monitor team sport fitness
guide conditioning decisions
compare performance across testing blocks
monitor training response
support return-to-running progressions
interpret fitness alongside RPE, heart rate and symptoms
It is useful because the test is practical, low-cost and easy to repeat when the setup is standardised.
The Yo-Yo Endurance Test measures performance during a progressive shuttle-running task.
It may reflect:
intermittent running endurance
aerobic contribution
repeated acceleration and deceleration tolerance
turning ability
pacing
motivation
ability to follow audio cues
recovery between efforts where applicable
fatigue resistance
It does not directly measure:
VO₂max unless a validated equation is used
running economy
lactate threshold
isolated speed
isolated change-of-direction ability
injury risk
sport readiness
diagnosis
A better Yo-Yo result is useful, but it should be interpreted as a field performance measure rather than a complete fitness profile.
The Yo-Yo Endurance Test may be useful for:
field sport athletes
court sport athletes
team sport players
tactical populations
general fitness clients with suitable running capacity
performance coaches
strength and conditioning coaches
return-to-running clients when appropriate
professionals monitoring conditioning over time
It may not be suitable for clients who cannot safely run, accelerate, decelerate, turn repeatedly or tolerate progressive running intensity.
You will need:
flat non-slip running surface
measured 20 m course
cones or markers
Yo-Yo audio file or app
speaker loud enough for the testing area
stopwatch as backup
recording sheet or Measurz/MAT recording system
Optional equipment:
heart rate monitor
RPE scale
pain or symptom scale
weather and wind notes
footwear notes
video recording if movement quality is being observed
GPS or wearable data where appropriate
Choose the correct test version
Select the exact Yo-Yo version and level. Record whether it is an endurance, intermittent endurance or intermittent recovery version.
Prepare the course
Measure the course accurately and mark the turning lines with cones.
Check the audio
Test the audio file, speaker volume and timing before starting.
Record pre-test context
Record recent training load, sleep, fatigue, soreness, pain, weather, surface and footwear.
Complete a standardised warm-up
Use the same warm-up each time, including light running, mobility and short build-up runs where appropriate.
Explain the test
Tell the client to run in time with the beeps, reach the line by the beep and follow the recovery instructions for the chosen version.
Start the test
Begin the audio and have the client run according to the test instructions.
Monitor performance
Watch whether the client reaches the line on time, turns safely and follows the recovery period correctly.
Apply stopping rules
Stop the test according to the protocol, commonly when the client twice fails to reach the line in time, chooses to stop, or symptoms make continuation unsafe.
Record the result
Record the final level, shuttle number, total distance, symptoms, RPE, heart rate and reason for stopping.
The primary score is usually total distance completed.
Other useful scores include:
final level
final shuttle
estimated VO₂max where a validated equation is used
heart rate response
RPE
symptoms
recovery response
reason for stopping
A greater total distance generally suggests better intermittent running endurance under the tested protocol.
Interpretation is stronger when paired with:
similar or lower RPE
similar or lower heart rate
faster recovery
improved repeat result
better tolerance of turns
fewer symptoms
similar testing conditions
A lower score does not always mean reduced fitness.
It may reflect:
poor sleep
heavy training load
heat
wind
different surface
different footwear
poor pacing
low motivation
pain or symptoms
unfamiliarity with shuttle running
audio or setup error
Focus on trends over time rather than one isolated result.
There is no single universal norm for all Yo-Yo tests.
Results depend on:
exact test version
Level 1 or Level 2
age
sex
sport
playing level
training status
surface
footwear
motivation
turning ability
audio file accuracy
A systematic review of Yo-Yo intermittent tests found that reference values differ by sport type and performance level. This means results should be compared only with data from the same Yo-Yo version and a similar population.
For most Measurz use, interpret Yo-Yo results using:
the client’s own baseline
repeat testing under the same conditions
team or organisation benchmarks
sport-specific data where available
distance completed
RPE
heart rate
recovery response
symptoms
recent training load
Avoid comparing results across different Yo-Yo versions or levels.
The Yo-Yo tests have been widely studied in sport and exercise settings and are commonly used to monitor intermittent endurance performance.
Reliability improves when:
the same test version is used
the course is measured accurately
the same surface is used
the same audio file is used
the same warm-up is used
footwear is recorded
weather is recorded
client familiarisation is provided
stopping rules are consistent
recent training load is considered
The Yo-Yo Endurance Test is valid as a field test of repeated shuttle-running performance under the chosen protocol. It should not be described as a direct measure of VO₂max unless a validated equation is applied.
Sensitivity and specificity are not usually applicable for routine Measurz use of the Yo-Yo Endurance Test.
This is a performance assessment, not a stand-alone diagnostic or screening test.
It can help monitor endurance performance and training response, but it does not diagnose a condition, determine injury risk, classify readiness or prove sport preparedness on its own.
Common errors include:
not recording the exact Yo-Yo version
using an inaccurate course distance
using a poor-quality audio file
changing surface between sessions
changing footwear
not standardising warm-up
not recording recent fatigue or training load
applying norms from a different version
stopping inconsistently
ignoring symptoms
treating an estimated VO₂max as a direct laboratory measure
Key limitations include:
strongly affected by motivation and pacing
turning ability affects results
surface can change performance
heat and wind can affect outdoor testing
not suitable for every client
does not isolate aerobic fitness from turning and shuttle-running skill
should be interpreted with other assessments
Use the Yo-Yo Endurance Test to:
monitor conditioning progress
track intermittent running tolerance
assess response to a training block
support team sport fitness testing
guide return-to-running progression
compare performance across repeated tests
combine performance with RPE and heart rate
support conditioning decisions
It is most useful when combined with sprint testing, change-of-direction testing, time trials, strength testing, jump testing and training-load monitoring.
In Measurz, record:
exact Yo-Yo test version
level
course distance
total distance completed
final level and shuttle
timing/audio source
surface
footwear
warm-up
heart rate
RPE
pain score
symptom location
fatigue score
recent training load
weather if outdoors
reason for stopping
retest date
Example note:
“Yo-Yo Intermittent Endurance Test Level 1 completed indoors on court surface. Total distance: 1,240 m. Final level/shuttle recorded from app. RPE 9/10. Peak HR 188 bpm. No pain. Stopped after second missed line. Same audio and course to be used for retest.”
Time Trial Test
Beep Test
Yo-Yo Intermittent Recovery Test
Cooper 12-Minute Run Test
6-Minute Walk Test
Sprint Test
Change of Direction Test
Repeated Sprint Test
30-15 Intermittent Fitness Test
Running Gait Analysis
Training Load
Fatigue
Sleep Quality and Quantity
It measures intermittent running endurance and repeated shuttle-running performance under a progressive audio-paced protocol.
No. Some versions are similar, but Yo-Yo tests include different structures and, in intermittent versions, recovery periods.
Choose the version that matches the client’s sport, fitness level and assessment goal. Always record the exact version.
Not directly. It measures field performance. VO₂max may be estimated only when using a validated equation for the exact test version.
Every 4–8 weeks is often practical, depending on the training block, client tolerance and testing goal.
Yes. Heart rate and RPE help explain whether the result reflects improved conditioning, increased effort or fatigue.
No. It can contribute to a broader test battery, but it should not be used alone to determine readiness.
The Yo-Yo Endurance Test is a practical field test of intermittent running performance.
The exact version and level must be recorded.
Results are influenced by surface, pacing, motivation, turning ability and recent fatigue.
Norms should only be used when the test version and population match.
Interpret distance, RPE, heart rate and recovery together.
Measurz should record protocol, distance, level, symptoms, heart rate, RPE and retest context.
Bangsbo, J., Iaia, F. M., & Krustrup, P. (2008). The Yo-Yo intermittent recovery test: A useful tool for evaluation of physical performance in intermittent sports. Sports Medicine, 38(1), 37–51. https://doi.org/10.2165/00007256-200838010-00004
Grgic, J., Oppici, L., Mikulic, P., Bangsbo, J., Krustrup, P., & Pedisic, Z. (2019). Test–retest reliability of the Yo-Yo test: A systematic review. Sports Medicine, 49(10), 1547–1557. https://doi.org/10.1007/s40279-019-01143-4
Schmitz, B., Pfeifer, C., Kreitz, K., Borowski, M., Faldum, A., & Brand, S.-M. (2018). The Yo-Yo intermittent tests: A systematic review and structured compendium of test results. Frontiers in Physiology, 9, 870. https://doi.org/10.3389/fphys.2018.00870
Topend Sports. (n.d.). Yo-Yo test. https://www.topendsports.com/testing/yo-yo-test.htm
