Yo-Yo-Standard - Quick Guide
​
The Yo-Yo-Standard workouts are similar to Beep-Standard but they incorporate a rest or recovery period. So they are also quite different!
During the rest period participants walk to a 'rest' marker and back to the 'start' marker, before the start of the next shuttle.
Note also that shuttles are measured differently in Yo-Yo-Standard. One shuttle is comprised of the 'out' leg (the participant moves from the 'start' marker to the 'return' marker) and the 'back' leg (the participants moves back to the 'start' marker from the 'return' marker). This means that one shuttle in Yo-Yo-Standard is actually two shuttles in Beep-Standard.
Select a Yo-Yo-Standard workout (there are several), and then select the ‘Shuttle Length’ you have marked out (i.e., the distance between the 'start' and 'return' markers).
​
Place your phone or tablet between the markers (but not where you will step on it!), with the volume high.
​​
Tap the ‘Start’ button and make your way to the 'start' marker. After the countdown, the first beep indicates the start of the workout; move to the 'return' marker and get there before the next beep. At the 'return' marker, turn around and wait for the beep. When it sounds, move back to the 'start' marker and get there before the next beep.
​
The next beep indicates the start of a rest period of either 5 or 10 seconds (depending on the workout you have selected). Unsurprisingly, the workouts with the 10 seconds rest are easier.
​
During the rest period, walk the short distance to the 'rest' marker and back to the 'start' marker. When the workout gets going and you are running shuttles faster, this 'rest shuttle' enables you to slow down rather than stopping abruptly like in Beep-Standard.
Finally, make sure you are at or near the 'start' marker when you hear the the next beep, when you need to start the next shuttle.