Beep Training - The Workouts (Part 4)

And now something different; 'Yo-Yo-Standard'.

The fourth type of workout on the app is Yo-Yo-Standard. It is different from the other workouts in that after every second shuttle there is a recovery or rest period. Same same but not the same!

Yo-Yo-Standard: An Introduction

The workout begins with the participant running 'out' to the 'return' marker and then 'back' to the 'start' marker. So the very first two shuttles are like Beep-Standard, but a recovery period then follows, which is completely different. When the recovery period is over, a beep signals that it is time for the participant to run 'out' and 'back' again, and after that there is another recovery period. And so on and so on.

The Detail

​The workout uses two markers for the shuttle and an additional 'rest' marker that is placed five metres behind the 'start' marker (all markers are in a straight line).

During the recovery periods participants keep moving and walk to the 'rest' marker and back to the 'start 'marker (so ten metres of walking in total).

The recovery periods ensure that Yo-Yo-Standard begins at a higher level than Beep-Standard and progresses through levels much faster. This is because including the slow, early levels of Beep-Standard but also giving the participant a recovery period makes no sense at all...there would be lots of brisk walking and standing around.

Main Differences

The important difference with Yo-Yo-Standard is obviously the rest period. This means that when you finish the 'back' shuttle, you do not abruptly stop and turn to start the next shuttle. Rather you can run quite fast at the end of the shuttle and simply slow down and turn during the recovery period. This somehow makes it less hectic, but not necessarily easy.

Shuttles are also 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, so results from these workouts are not comparable.

And finally, eight shuttles are completed during each level of Yo-Yo-Standard. The concept of levels being roughly one minute long do not apply here.

Happy Yo-Yo!