downloads

The downloads on this page support the full workflow around the 30-15IFT: from scoring athletes, to translating their VIFT into actual training sessions.

The calculators and spreadsheets convert VIFT results into HIIT prescriptions. The 2026 COD HIIT Prescription tool is the most current version, designed for change-of-direction interval sessions and paired with a free web app for an end-to-end workflow. Legacy spreadsheets from the original 2000 version remain available in English, French, and Spanish for users who prefer them or need non-English versions. A separate VO2max estimation tool converts VIFT into estimated maximal oxygen uptake. The Drop-out Tracker is a semi-automatic spreadsheet: the coach clicks when each athlete drops, and the tool calculates their final VIFT.

The interval audio tracks extend the audio-based approach of the 30-15 IFT to other training formats. The zip includes MP3 beep tracks for short HIIT work-to-rest ratios in seconds: 3-17, 5-25, 10-10, 10-20, 15-15, 20-20, and 30-30. These are useful for coaches running structured HIIT sessions outside the test itself.

All resources on this page are free, with no password or email required. They are maintained by Buchheit and updated periodically based on user feedback. If you find them useful, please consider citing the original 2008 paper (J Strength Cond Res. 22(2):365-374) when publishing or sharing your work.