Enter your beep test (or Yo-Yo) results — level reached, shuttles completed, age, and sex — to get your estimated VO2 max (ml/kg/min) and a fitness rating based on age and sex-adjusted norms. Based on the Ramsbottom formula used by coaches and sports scientists worldwide.
Estimated VO2 Max
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Fitness Rating
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Total Distance Run
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Total Shuttles Completed
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A 'good' score depends on your age, sex, and sport. For adult males, reaching level 13 or above (VO2 max ~51+ ml/kg/min) is generally considered good. Elite team-sport athletes often reach level 17–21. For adult females, level 10–12 is considered good. Always compare your score to norms for your specific age group and sport.
This calculator uses the Ramsbottom et al. (1988) formula, which is the standard equation for the 20m multistage fitness (beep) test: VO2 max = 31.025 + (3.238 × speed) − (3.248 × age) + (0.1536 × speed × age), where speed is determined by your level and shuttles. The Yo-Yo tests use a similar approach developed by Bangsbo.
Each shuttle is 20 metres. The total number of shuttles is calculated by summing all shuttles completed across every level up to your final level, plus the partial shuttles at your last level. This total is then multiplied by 20m to give your total distance in metres.
Level 17.2 means you reached level 17 and completed 2 shuttles at that level before stopping. The decimal notation combines the level and shuttle number for shorthand reporting. It corresponds to a specific total distance run and an estimated VO2 max value.
The Yo-Yo Intermittent Recovery Test 1 (IR1) includes a 10-second active recovery jog between shuttles, while IR2 has a shorter 5-second recovery. IR2 is more demanding and designed for elite athletes. Both differ from the standard beep test (Yo-Yo Endurance Test), which has no recovery breaks and is purely continuous running.
The beep test can be performed by people aged 10 and older, though normative data is most reliable for adults aged 17–50. Younger participants should use age-specific norms. People with cardiovascular conditions or joint problems should consult a doctor before performing maximal aerobic tests.
Most coaches administer the beep test every 6–12 weeks to track aerobic fitness progress throughout a training season. Testing too frequently (e.g. weekly) doesn't allow enough time for measurable adaptation. Pre-season and mid-season testing are the most common checkpoints for team sports.
Yes. Consistent aerobic training — including interval sessions, long runs, and sport-specific conditioning — can improve VO2 max by 10–25% in untrained individuals over 8–16 weeks. Elite athletes have a smaller margin for improvement due to genetic limits, but focused high-intensity interval training (HIIT) remains the most effective method.