- #Yo yo intermittent recovery test download itunes how to#
- #Yo yo intermittent recovery test download itunes pdf#
It’s very large, so click on it to enlarge, or see the pdf at the bottom of the page.Yo Yo Intermittent Recovery Test Welcome, Reply Author. The way to ensure that you have both your level and time is to use the following Yo-Yo intermittent recovery level 1 reference table. These levels are not totally straight-forward as it starts at level 5 and then jumps up to level 9 straight after that. Scores are either measured in distances (metres) or you will also hear people referring to levels, as the audio track does. For most relatively fit people the test will take between 10 and 20 minutes, and in that time you’ll do shuttle runs covering between 1.2 and 2.5km. However, almost nobody is going to make it to the end of the test. The test has 91 shuttles and goes on for just under 29 minutes. How long does it take and how far will I run?
#Yo yo intermittent recovery test download itunes how to#
However, the IR1 audio track is on YouTube – you should be able to work out how to download this as an MP3 (hint: do a search for Youtube to MP3 converter). In fact, it is going to take you a little bit of clever searching. Audio recording – It’s not easy to find the audio track for the intermittent recovery test.Because measuring the correct distance is so crucial to the accuracy of your results, we suggest using an inexpensive long measuring tape to mark out your distance, or find an area already marked, such as an athletics track. It’s very important to get this distance measured accurately as even a small under/over measurement can affect results drastically. Markers and measuring tape to set up a 5m and a 20m distance.You can perform this test using only some very basic equipment: This video illustrates how it’s supposed to work: The next time they miss this target, that’s the end of their test and a final score should be recorded. When the participant is unable to return to marker (B) within the allocated time they receive a warning. Upon reaching that marker and hearing a ‘beep’, the participant turns and returns to the starting point (B) before the next ‘beep’.Īfter reaching (B), an ‘active recovery period’ begins where the participant has 10 seconds to walk or jog to marker (A) and set themselves back at marker (B) ready to begin the next 2x20m shuttle when instructed by the audio track. Starting on or behind the 5m marker (B), the participant begins running 20m towards marker (C) when instructed by the audio track. The test can be performed using simple equipment: an audio track (see ‘equipment’ section below) and three markers set out at 0m, 5m and 25m, as shown below: How do you perform the Intermittent Recovery Test?
Our advice is to start with the level 1 (IR1) test and that’s what’s covered in everything below. The Level 2 test requires a high contribution from the anaerobic system so is a different measure of fitness. The Level 1 test determines an individual’s ability to recover from repeated exercise while testing your aerobic system to the max. They both progress upwards in speed as the test progresses. They’re set up the same, other than level 2 starts at a speed of 13km/h whereas level 1 starts at 10km/h. Just to confuse matters a little more there are two grades of Yo-Yo Intermittent Recovery Test: Level 1 (“IR1”) and Level 2 (“IR2”). The one you want to be doing to test your fitness for 5-a-side is the Yo-Yo Intermittent Recovery Test as it better mirrors the way that you get short breaks followed by runs at higher intensity. The former of these two has a 10 second break after each 2 x 20m sprint, and the latter only gives you 5 seconds making it a bit closer to the classic beep test. You might hear about two types of test: the Yo-Yo Intermittent Recovery Test and the Yo-Yo Intermittent Endurance test. Other than being the item from which it gets its name, the Yo-Yo fitness test has nothing to do with one of these – instead, it’s about doing shuttle runs until you want to cry!
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