Preview
(2026). 30-15 Intermittent Fitness Test (30-15 IFT) — Protocol, Norms and Application. Sporeus. Retrieved, September 25, 2026. https://sporeus.com/en/egzersiz-testleri-en/30-15-intermittent-fitness-test/
2 min read
Measures: Aralıklı kondisyon kapasitesi, VIFT (maksimal mekiş hızı)
Table of Contents
Difficulty: Hard | Category: Aerobic
Protocol
The 30-15 Intermittent Fitness Test (30-15 IFT), developed by Martin Buchheit, is a field test measuring intermittent fitness capacity specific to team sports. The test consists of 30-second running blocks alternating with 15-second active walking recovery periods. Test Area: A flat 40-meter area is used with cones placed at both ends and in the middle. Participants run 40 meters out and 40 meters back (total 80 meters/block). Protocol: The test starts at a speed of 8 km/h. Speed increases by 0.5 km/h every 45 seconds (30 sec run + 15 sec walk). During the 15-second recovery, participants return to a designated walking zone. During the running block, participants shuttle at the set speed. Termination: The test ends when the participant fails to reach the shuttle line before the beep or indicates inability to continue. The test administrator records the last successfully completed block speed (VIFT). VIFT Calculation: The speed of the last successfully completed block is defined as VIFT. This value is used to determine individual intermittent training intensity zones. Normative Data: VIFT for elite footballers ranges from 19–22 km/h. VIFT is also used to calculate training load: 120% VIFT = intense interval, 100% VIFT = competition pace, 80% VIFT = moderate intensity. Post-Test: The participant cools down with slow walking. Heart rate, RPE, and VIFT values are reported. VIFT changes are used for in-season fitness tracking.Formula
VIFT = son başarıyla tamamlanan bloğun hız değeri (km/sa); antrenman zonları VIFT % olarak belirlenir
Equipment Required
40m düz alan, ses kaydı (30-15 IFT), koni
Normative Values (Age: 18-35 (takım sporcuları))
| Classification | Male | Female |
|---|---|---|
| Excellent | VIFT >21 km/h | VIFT >18 km/h |
| Good | VIFT 18-21 km/h | VIFT 15-18 km/h |
| Average | VIFT 15-18 km/h | VIFT 12-15 km/h |
| Below Average | VIFT 12-15 km/h | VIFT 9-12 km/h |
| Poor | VIFT <12 km/h | VIFT <9 km/h |
Practical Applications
The 30-15 IFT is particularly used in football, basketball, rugby, and ice hockey athletes to determine intermittent fitness capacity and plan individualized interval training.Limitations
Requires an audio recording; recording quality affects the test. Tracking individual errors in large group applications can be challenging.Related Tests: Yo-Yo IR1, Beep Test, Repeated Sprint Ability Test
Sources: Buchheit M, 2008, Int J Sports Med; Buchheit M et al., 2010, Int J Sports Physiol Perform
References
- Buchheit M. (2008). The 30-15 intermittent fitness test: accuracy for individualizing interval training of young intermittent sport players. Journal of Strength and Conditioning Research, 22(2): 365–374. doi:10.1519/JSC.0b013e3181635b2e
- Buchheit M, Al Haddad H, Millet GP, Lepretre PM, Newton M, Ahmaidi S. (2009). Cardiorespiratory and cardiac autonomic responses to 30-15 intermittent fitness test in team sport players. Journal of Strength and Conditioning Research, 23(1): 93–100. doi:10.1519/JSC.0b013e31818b9721
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Key Facts
Protocol The 30-15 Intermittent Fitness Test (30-15 IFT), developed by Martin Buchheit, is a field test measuring intermittent fitness capacity specific to team sports. The test consists of 30-second running blocks alternating with 15-second active walking recovery periods. Test Area: A flat 40-meter area is used with cones placed at both ends and in the middle. Participants run 40 meters out and 40 meters back (total 80 meters/block). Protocol: The test starts at a speed of 8 km/h. Speed increases by 0.5 km/h every 45 seconds (30 sec run + 15 sec walk). During the 15-second recovery, participants return to a designated walking zone. During the running block, participants shuttle at the set speed. Termination: The test ends when the participant fails to reach the shuttle line before the beep or indicates inability to continue. The test administrator records the last successfully completed block speed (VIFT). VIFT Calculation: The speed of the last successfully completed block is defined as VIFT. This value is used to determine individual intermittent training intensity zones. Normative Data: VIFT for elite footballers ranges from 19–22 km/h. VIFT is also used to calculate training load: 120% VIFT = intense interval, 100% VIFT = competition pace, 80% VIFT = moderate intensity. Post-Test: The participant cools down with slow walking. Heart rate, RPE, and VIFT values are reported. VIFT changes are used for in-season fitness tracking. Formula
VIFT = son başarıyla tamamlanan bloğun hız değeri (km/sa); antrenman zonları VIFT % olarak belirlenir
Equipment Required
40m düz alan, ses kaydı (30-15 IFT), koni
