Yo-Yo Test Distance Calculator

The Yo-Yo test is an athletic assessment tool that measure an athlete’s aerobic repeatability. Aerobic repeatability is the ability of an athlete to recover from one period of intense physical activity and prepare for the next period of that same intense physical activity. The Yo-Yo test measures the ability of an athlete to clear lactic acid from there body after intense physical activity, as well as the ability of that athlete to reset their bodies for the next period of intense physical activity.

Because the test requires athletes to run between lines while listening for a beep to start each sprint, the test measures an athlete’s cardiovascular system and their ability to recover between sprints. The results that athletes recieve from the Yo-Yo test will include a level and a shuttle count. These two measurement can be converted into the total distance that the athlete ran during the test.

What the Yo-Yo Test Measures

Converting a level and shuttle count to a total distance allow for an athlete to compare their distance to other athletes. Calculators are available that can perform these conversions to an athlete’s level and shuttle count because the mathematics behind calculating each distance for each level can become complex. By inputting the athlete’s final level and shuttle count into such a calculator, the coach or athlete can map the athlete’s cardiovascular system ceiling.

There are two main protocol for the Yo-Yo test: the IR1 and the IR2 protocol. Many field sports use the IR1 protocol and it simulates the physical demands of sports like soccer and basketball. The IR2 protocol, however, require more intensity from athletes and tests their repeat sprint abilities.

Coaches often use this protocol to assess the fitness of athletes who require a burst of anaerobic power to play sports like rugby. Each athlete should use one of these protocols and not the other because performing one protocol instead of the other will invalidate that athlete’s data. Thus, using the same protocol for all athletes is essential for collecting valid data regarding each athlete’s fitness.

The results from the Yo-Yo test can provide an estimate for an athlete’s VO2 max level. VO2 max measures the amount of oxygen that an athlete can use during intense physical activity. Thus, a measurement of an athlete’s VO2 max indicates the efficiency of their body in utilizing oxygen during those periods of intense activity.

While a lab test can provide the perfect VO2 max measurement for an athlete, the Yo-Yo test can estimate that athlete’s VO2 max. If an athlete’s estimate of their VO2 max increase over several months, it indicates that their hearts is pumping more blood per beat, as well as that their muscles are extracting oxygen from the blood more efficient. Thus, an increased VO2 max measurement is an indicator of an athlete’s improving cardiovascular efficiency within their body. The results of the Yo-Yo test can also be compared to benchmark bands.

These bands define the result bands of athletes as categories such as competitive or elite athletes. By comparing an athlete’s result to these bands, coaches and athletes can understand how an athlete compares to professional athletes in there category. Furthermore, these bands allow for athletes to understand their goals for future tests.

For instance, if an athlete understands the difference between elite and competitive athletes, they can set a goal for themselves to increase their score in that Yo-Yo test by a certain percentage. There are many variables that affect an athlete’s result from the Yo-Yo test. Two of the main variables to consider include the athlete’s surface and the weather.

For instance, performing the test on a wet turf field will be more difficult than performing the test on a dry indoor court. The wet surface will cause athletes to lose more energy with each turn of the athlete while performing the test. Thus, athletes should all perform the test on the same surface and with the same shoes.

Otherwise, an athlete’s result could change due to these variables instead of the athlete’s fitness. Other variables that may impact an athlete’s Yo-Yo test score include the athlete’s weight and age. For instance, a heavier athlete will perform more mechanical work than a lighter athlete.

Thus, measuring an athlete’s performance in terms of calories burned may be a better measurement of an athlete’s performance if the athlete is heavy. For youth athletes, the trend line of their Yo-Yo test score should of be used instead of the score itself, as their aerobic systems are still developing in their younger years. Thus, the purpose of the Yo-Yo test is to manage an athlete’s fitness.

By translating their Yo-Yo test score into distance and VO2 max scores, coaches and athletes can create a roadmap for that athlete’s training program.