The 30-15 Intermittent Fitness Test (30-15 IFT) is a maximal incremental shuttle running test designed by Martin Buchheit in 2000 to measure intermittent running performance and prescribe individualized HIIT. The test produces a single value, the VIFT (Velocity at the Intermittent Fitness Test, in km/h), which can be used directly to set training intensities for high-intensity interval training, with or without changes of direction.
The protocol consists of 30-second runs separated by 15-second walking recoveries. Speed starts at 8 or 10 km/h and increases by 0.5 km/h every level. The test ends when the athlete can no longer reach the line in time three times in a row. The last completed speed is their VIFT.
Four versions are available to fit different sports and facilities:
- 40 m shuttle: original version, well adapted for handball, soccer, rugby and most outdoor team sports
- 28 m shuttle: shorter version for basketball, netball, racquet sports and other smaller indoor courts
- Straight line: 400 m track version without changes of direction, for runners and aerobic-focused testing
- Ice: specifically adapted for ice hockey on a standard rink
The audio below provides the official test recordings in English, French and Spanish. Each file includes the running beeps and spoken instructions telling athletes which line to start the next interval from. The original protocol guide is available as a downloadable PDF in each language.
For a complete reference on using the 30-15 IFT to design metabolic conditioning programs, see Buchheit’s Metabolic Conditioning for Team Sports masterclass on HIIT Science.
Reference: Buchheit M. The 30-15 intermittent fitness test: accuracy for individualizing interval training of young intermittent sport players. J Strength Cond Res. 2008;22(2):365-374.