What is the Yo-Yo Intermittent Recovery test?

A progressive shuttle running test developed by Jens Bangsbo. You run 2 x 20 metre shuttles followed by a 10 second active recovery walk. The pace increases over time. Two versions exist: IR1 (used widely in academies) and IR2 (used at elite level).

What is the Beep test?

Also called the bleep test, pacer test, or 20 metre shuttle run. It is a continuous 20 metre shuttle run with no recovery walk. Pace increases each minute (level). Used by clubs, schools, the army, and police.

What Yo-Yo IR1 score should a footballer aim for?

Recreational adults typically score 14.0 to 15.4. U16 academy players score 17.0 to 18.4. Semi pro and good amateur players score 18.0 to 19.4. Pro outfield players score 19.5 to 21.4. Elite players score 21.5 or higher.

Are these fitness tests safe?

These are maximal effort tests. Never run one alone. Warm up properly, stay hydrated, and stop immediately if you feel dizzy, nauseous, or get chest pain. Speak to a doctor first if you have a heart condition, asthma, are recovering from injury, or are under 16.

Fitness Guide

The Yo-Yo Test and Beep Test, explained

Two of the most widely used football fitness tests in the world. Here is how they work, what score to aim for and how to add your result to your CV so scouts can see it.

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Safety first, please read

These are maximal effort tests. Never run one alone. Warm up properly, stay hydrated, and stop immediately if you feel dizzy, nauseous, get chest pain or unusual shortness of breath. If you have a heart condition, asthma, are recovering from injury or are under 16, speak to a coach, parent or doctor first.

What are these tests?

Both are progressive shuttle running tests. You run between two cones 20 metres apart in time with audio beeps that get faster as the test goes on. You drop out when you can no longer reach the line before the beep. Your final level is your score.

Yo-Yo Intermittent Recovery

Developed by Danish physiologist Jens Bangsbo. Uses 2 x 20 m shuttles followed by a short 10 second active recovery walk to a cone 5 m away and back.

Two versions: IR1 (starts slower, used widely in clubs and academies) and IR2 (starts faster, used at elite level).

Best for measuring repeated high intensity football fitness.

Beep Test (Multi-Stage)

Also called the bleep test, pacer test or 20 m shuttle run. Continuous 20 m shuttles, no recovery walk. Pace increases each minute (level).

A long standing standard used by clubs, schools, the army and police. Easy to do anywhere with a ball court worth of space.

Best for measuring continuous aerobic capacity (VO2 max estimate).

The course

Two cone lines 20 m apart. In the Yo-Yo test, after each shuttle you walk 5 m to a third cone and back as active recovery.

How to do the test

Find a flat, non slip surface. A grass pitch, sports hall or running track works well.
Set out two cones 20 m apart. For Yo-Yo, set a third cone 5 m behind the start cone.
Download a free Yo-Yo or Beep test audio track or use a phone app. Place a speaker at the start line.
Warm up for 8 to 10 minutes including light jogging and dynamic stretches.
On the first beep, jog to the far cone. You must touch or cross the line before the next beep.
Turn and run back. The pace will increase. Keep going as long as you can.
If you miss a beep, you get one warning. Miss two in a row and the test is over. Your last completed level is your score.

Always have a coach, parent or training partner present to call your level out, time the recovery walks and stop you safely if needed.

What level should you aim for?

Scores vary by age, position and gender. These are general benchmarks adapted from published academy and pro club data. Goalkeepers and central defenders typically score lower, wide players and midfielders typically score higher.

Yo-Yo IR1 benchmarks (final level)

Standard	Typical level	Approx. distance
Recreational adult	14.0 to 15.4	600 to 1200 m
U16 academy	17.0 to 18.4	1400 to 2000 m
Semi pro / good amateur	18.0 to 19.4	1800 to 2400 m
Pro outfield player	19.5 to 21.4	2400 to 3000 m
Elite (Champions League level)	21.5+	3000 m+

Beep test benchmarks (final level)

Standard	Typical level
School / recreational	8.0 to 10.5
Good amateur adult	11.0 to 12.5
Academy youth	12.0 to 13.5
Semi pro	13.0 to 14.5
Pro footballer	14.5+

For reference, several published reports list elite midfielders such as those at Barcelona, Real Madrid and top Premier League clubs hitting Yo-Yo IR1 levels above 21.5. Top international players have been recorded above 23.0. The Premier League and EFL routinely use Yo-Yo IR1 in pre season testing.

Safety checklist

Never test alone. Have a coach, parent or partner present.

Warm up for at least 8 minutes before starting.

Drink water before and after, not during the test.

Wear proper football boots or running trainers on a non slip surface.

Stop straight away if you feel chest pain, dizzy or unusually breathless.

Do not test the day after a match or hard session.

Under 16s should only test under qualified coach supervision.

Speak to a doctor first if you have asthma, a heart condition or recent injury.

Show off your fitness on your CV

Verified players can add their Yo-Yo or Beep test level to their profile. Scouts and clubs can then filter and sort players by fitness score on the search page.

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