YO-YO Intermittent Recovery Test

Evaluate recovery capacity during high-intensity intermittent exercise, specifically for team sports

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إليك المقال بصيغته النهائية والمصححة:

1. English Translation / الترجمة الإنجليزية

Yo-Yo Intermittent Recovery Test

Test Objective

The Yo-Yo Recovery Test (or Yo-Yo Intermittent Recovery Test) was developed by Jens Bangsbo to measure the capacity to recover during high-intensity intermittent exercise.

It is particularly suited for team sports such as football, handball, rugby, and basketball.

Test Versions

Version	Target	Starting Speed	Entry Stage	Break
Yo-Yo IR1	Beginner / Intermediate level	10 km/h	Moderate stage	10 s
Yo-Yo IR2	Advanced / Elite level	13 km/h	Intense stage	10 s

Protocol

• Distance: shuttles of 2 × 20 m (out and back), which equals 40 m per repetition.
• After each shuttle: 10 seconds of active recovery (2 × 5 m walking).
• The intensity increases progressively according to the audio cues (specific sound file).
• The test ends after 2 consecutive failures to maintain the required pace.

Sequence:

1. 2 × 20 m at a speed dictated by the audio beep.
2. 10 s of recovery (walking 5 m out and back).
3. Repetition until progressive exhaustion.

Evaluation and VO₂max (Approximate)

The total distance covered is used for interpretation.

VO₂max Formula (Yo-Yo IR1):

$$\text{VO}_2\text{max}=\text{Distance}\times0.0084+36.4$$

Example: 1600 m → VO₂max = 1600 × 0.0084 + 36.4 = 49.84 ml/kg/min

Interpretation of Results (Yo-Yo IR1)

Distance (m)	Level
< 400	Very Poor
400 – 800	Poor
800 – 1200	Average
1200 – 1600	Good
> 1600	Very Good / Excellent

Advantages

• Specific to high-intensity intermittent efforts.
• Allows for the evaluation of recovery capacity.
• Easily applicable to groups.
• Widely used among professional players.

Limitations and Recommendations

• Requires a flat, marked space.
• Test depends on motivation and strict adherence to pacing.
• VO₂max analysis is an estimate, not a direct measurement.
• Properly standardize the warm-up and testing conditions.

Difference Between Yo-Yo Endurance and Yo-Yo Recovery

Element	Yo-Yo Endurance	Yo-Yo Recovery
Type of effort	Continuous	Intermittent with recovery
Break	None	Yes (10 s)
Target sports	General endurance	Intermittent team sports
Primary utility	VO₂max estimation	Ability to repeat high-intensity efforts