Contents
- What it measures
- Endurance
- Effort
- Maximal effort
- Duration
- about 25 min for a group
- Equipment
- cones, audio track
Set-up
A 40 m shuttle with lines at each end and in the middle, 3 m zones around each line, and the 30-15 IFT audio track.
How to run it
Run back and forth for 30 seconds at the pace of the beeps, then walk for 15 seconds to the next line. The speed rises each stage (from 8 km/h, 0.5 km/h more per stage; trained athletes may start higher). The test ends when the athlete misses the 3 m zone three times in a row.
What to record
The speed of the last completed stage (VIFT), in km/h: a reference speed for interval training. Published test-to-test variation: about 0.3 km/h.
By age
- Under 10 Not offered
- 10 to 12 Not offered
- 13 to 15 Opt-in with consent
- 16 and over Offered
Everywhere: no ranking of children, no public results, no selection from results. Under 16: parental consent and the child's own agreement. A health check before any maximal test, and stop if you feel unwell.
Reading the result
- Compare the athlete with themselves: same protocol, same surface, same measuring method. Paak publishes no age norms.
- A published retest figure exists: a change smaller than it is within the usual test-to-test variation.
- VIFT and MAS: the 30-15 VIFT sits 2 to 5 km/h above the speed at VO2max. It is a reference speed for interval training, not an MAS: do not mix the two.
On the test day
On the test day this test comes in position 12 of 13: short tests first, maximal efforts last, after about 5 minutes of rest (athletic test manual of the Deutscher Fechter-Bund and IAT Leipzig, 2023).
Dashed border: maximal effort. Gold: this test.
Before: Yo-Yo intermittent recovery test, level 1 After: Cooper 12-minute run The field tests guide
Sources
- Buchheit, 30-15 IFT ten-year review (30-15ift.com review PDF)
- Buchheit 2008 validation, players aged 16