J.A.M. Intermittent Test Calculator

The J.A.M. Intermittent Test is a test developed to measure the intermittent fitness ability of team sport athletes. There is another somewhat similar test, the Yo-Yo Intermittent test. The test was created for Rugby Union players, though it is used rarely nowadays, instead the yoyo or beep tests are more popular.

The J.A.M. Test uses a triangular course for walk-jog-run intervals

Test Purpose

The J.A.M. Test evaluates an individual's ability to repeatedly perform intervals over a prolonged period of time. This makes it particularly relevant for sports officials and players who must maintain intermittent high-intensity efforts throughout a match, such as rugby referees who need to keep pace with play while managing recovery between bursts of activity.

Equipment Required

To conduct the J.A.M. Intermittent Test, you need the following equipment: a flat, non-slip surface, marking cones, measuring tape, the JAM test audio CD (or equivalent audio file), a CD player or portable speaker, and recording sheets for documenting results.

Pre-Test Procedures

Before conducting the test, explain the test procedures thoroughly to participants. Perform health risk screening and obtain informed consent. Prepare recording forms and document basic information including age, height, body weight, gender, and test conditions. Measure and mark out the triangular test area using cones according to the official protocol. Allow participants adequate warm-up time and familiarization with the course layout. See more details of pre-test procedures.

Test Procedure

A full description of the test procedures is available with the audio CD and associated instruction booklet. Cones need to be set out in a triangular circuit, with sides of different lengths to create varied running distances. The test involves a series of walk–jog–run shuttles where participants loop around the triangle continuously.

The movement pattern follows a specific sequence: running, then walking, then jogging, in that order around the circuit. Approximately every 2 minutes, the run segment is replaced with a maximal 12-meter sprint bout to test high-intensity capacity. The test continues around the triangular circuit with participants keeping time with a series of audio signals. The time between beeps gets progressively shorter as the test advances, increasing the physiological demand. The test continues until participants can no longer maintain pace with the audio cues.

Scoring and Standards

Your J.A.M. Test score is the total time completed before you can no longer keep pace with the audio signals. The following standards apply:

• National RFU TJ Panel Minimum: 12 minutes
• Good intermittent fitness: 12-14 minutes
• Excellent intermittent fitness: 14-16 minutes
• Elite level: 16+ minutes

Target Population

This test was specifically developed for assessing the fitness of Rugby Football Union Referees, but would be suitable for other team sports such as football (soccer), rugby league, AFL (Australian Rules Football), field hockey, team handball, and basketball. The test is suitable for athletes of all competitive levels who have a reasonable fitness base.

Reliability Considerations

Test reliability depends on how strictly the test protocol is followed and the amount of familiarization participants have had with the test. Factors affecting reliability include consistent audio playback equipment, accurate course setup, standardized verbal instructions, and similar environmental conditions between test sessions. Practice effects can influence scores, so familiarization sessions are recommended before using the test for formal assessment.

Advantages

The J.A.M. Test offers several practical benefits: it is relatively easy to conduct once equipment is obtained, large groups can perform the test simultaneously with minimal cost per participant, the intermittent nature reflects actual match demands more accurately than continuous running tests, and the triangular course adds variety that can improve participant engagement compared to simple shuttle tests.

Disadvantages

There are limitations to consider when using this test. Practice and motivation levels can significantly influence the score attained. The determination of when a participant cannot keep time with the test can be somewhat subjective without strict criteria. As the test is usually conducted outdoors, environmental conditions including temperature, wind, and surface quality can affect results. The original audio CD may be difficult to obtain, though equivalent audio files can potentially be created.

Important Considerations

This test is a maximal effort assessment requiring a reasonable baseline level of fitness. It is not recommended for recreational athletes or individuals with health problems, injuries, or low fitness levels. Participants should obtain medical clearance before attempting this or any maximal exercise test. Adequate warm-up and cool-down protocols should be followed to minimize injury risk.