Yo-Yo Test Calculator: IR1 and IR2 to VO2 Max

Yo-Yo intermittent recovery test calculator

Short answer

Bangsbo and colleagues estimate VO2 max from Yo-Yo test distance: IR1 distance × 0.0084 + 36.4, or IR2 distance × 0.0136 + 45.3. 2,000 m on IR1 gives about 53.2 mL/kg/min. The authors warn the estimate is rough; the distance itself is the better measure.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Yo-Yo distance and estimated VO2 max
IR1 distance	IR1 VO2 max	IR2 distance	IR2 VO2 max
800 m	43.1	400 m	50.7
1,200 m	46.5	600 m	53.5
1,600 m	49.8	800 m	56.2
2,000 m	53.2	1,000 m	58.9
2,400 m	56.6	1,200 m	61.6
2,800 m	59.9	1,400 m	64.3

IR1 distance

IR1 VO2 max

IR2 distance

IR2 VO2 max

800 m

43.1

400 m

50.7

1,200 m

46.5

600 m

53.5

1,600 m

49.8

800 m

56.2

2,000 m

53.2

1,000 m

58.9

2,400 m

56.6

1,200 m

61.6

2,800 m

59.9

1,400 m

64.3

Bangsbo's equations

From 141 people, Yo-Yo IR1 distance and VO2 max correlated at r = 0.70; from 71 people, IR2 at r = 0.58. The resulting equations are VO2 max = IR1 distance (m) × 0.0084 + 36.4 and VO2 max = IR2 distance (m) × 0.0136 + 45.3 (Bangsbo, Iaia & Krustrup, 2008).

The authors call the relationship scattered: individuals with almost the same VO2 max of 53 mL/kg/min ran between 1,450 and 2,600 m on IR1, so the estimate is not accurate (Bangsbo, Iaia & Krustrup, 2008). They found the Yo-Yo tests more sensitive to changes in performance than VO2 max (Bangsbo, Iaia & Krustrup, 2008).

Related tests

The continuous version of the 20 m shuttle run has its own equation in the beep test calculator. Compare your estimate with VO2 max by age.

Common questions

What is the Yo-Yo intermittent recovery test?

You run 2 × 20 m shuttles at rising speeds, with 10 seconds of active recovery after each pair, until you can no longer keep pace. The distance covered is your result. Level 1 starts slower and rises more gently than level 2.

How accurate is VO2 max from the Yo-Yo test?

Not very. In Bangsbo's data the correlation was r = 0.70 for IR1 and 0.58 for IR2, and people with almost the same VO2 max of 53 mL/kg/min covered anywhere from 1,450 to 2,600 m on IR1.

Which level should I use?

Level 1 mainly tests endurance and suits most team-sport players and less trained people. Level 2 is harder and tests the ability to repeat intense efforts; it suits well-trained athletes.

Sources

Figures on this page were checked against these publications on 28 October 2026.

Bangsbo J, Iaia FM, Krustrup P. The Yo-Yo intermittent recovery test: a useful tool for evaluation of physical performance in intermittent sports. Sports Medicine. 2008;38(1):37–51. doi.org/10.2165/00007256-200838010-00004

Yo-Yo intermittent recovery test calculator