Sunday, 21 Jul 2024

A Comprehensive Guide to the Yo-Yo Endurance Test

The Yo-Yo Endurance Test is a popular and effective assessment of aerobic endurance fitness. Developed by Danish soccer physiologist Jens Bangsbo, this test is widely used by sports teams and school groups to evaluate their athletes’ endurance levels.

Understanding the Yo-Yo Endurance Test

The Yo-Yo Endurance Test consists of two levels: Level 1 and Level 2. Level 1 is suitable for beginners, while Level 2 is designed for more advanced individuals. Both tests involve running between two lines 20 meters apart, following audio cues that signal when to turn.

Key Features of the Test

  • The Yo-Yo Endurance Test is similar to the standard beep test but with variations in speed and running increments.
  • The intermittent version of the Yo-Yo test, which includes a recovery period after each 40m run, is the most popular version.
  • This test evaluates an individual’s aerobic endurance fitness.

Test Procedure

To conduct the Yo-Yo Endurance Test, you will need a flat, non-slip surface, marking cones, measuring tape, and a pre-recorded audio CD or MP3. Follow these steps:

  1. Mark out the two lines 20 meters apart.
  2. Instruct participants to start with their foot behind one of the lines.
  3. When signaled by the audio cues, participants begin running between the two lines.
  4. The pace gradually increases throughout the test.
  5. If a participant fails to reach the line in time, they must run to the line, turn, and try to catch up with the pace within two more audio cues.
  6. The test is stopped if a participant fails to catch up with the pace within the given time.
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Scoring and Interpretation

The score for the Yo-Yo Endurance Test is based on the total distance covered before participants are unable to keep up with the recording. The test usually takes between 6 to 20 minutes for Level 1 and 2 to 10 minutes for Level 2. The results provide valuable insights into an individual’s aerobic capacity.


  1. Who is the Yo-Yo Endurance Test suitable for?
    The Yo-Yo Endurance Test is suitable for sports teams and school groups. However, it is not recommended for individuals with health problems, injuries, or low fitness levels.

  2. What are the advantages of the Yo-Yo Endurance Test?
    One of the main advantages of this test is that it can be performed by large groups simultaneously, making it cost-effective.

  3. What are the disadvantages of the Yo-Yo Endurance Test?
    Practice and motivation levels can influence the test score, and the scoring of when a person is out of the test can be subjective. Additionally, environmental conditions can affect the results as the test is usually conducted outdoors. Lastly, the test requires the purchase of a test CD.


The Yo-Yo Endurance Test is a valuable tool for assessing an individual’s aerobic endurance fitness. With its variations and practicality, this test provides coaches, trainers, and athletes with essential information to improve performance. To learn more about the Yo-Yo Endurance Test and its applications, visit Auralpressure.


  • Fitness Training in Football, a scientific approach – by Jens Bangsbo, publisher August Krogh Institute – Copenhagen University (December 1994).
  • Krustrup, P., Mohr, M., Amstrup, T., Rysgaard, T., Johansen, J., Steensberg, A., Redersen, P, K., Bangsbo, J. (2003) The Yo-Yo Intermittent Recovery Test: Physiological Response, Reliability, and Validity. Medicine & Science in Sports & Exercise. 35(4), 697-705.
  • Krustrup P, Mohr M, Nybo L, Jensen JM, Nielsen JJ, Bangsbo J. (2006) The Yo-Yo IR2 test: physiological response, reliability, and application to elite soccer. Medicine & Science in Sports & Exercise. Sep;38(9):1666-73.
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