All files are free to download. No password, no email required. Use them to prescribe HIIT, estimate VO2max, track athlete performance, and run additional interval sessions.
Calculators & Spreadsheets
COD HIIT Prescription 2026 · New
Latest spreadsheet for prescribing change-of-direction HIIT sessions individualized from each athlete's VIFT. Pair it with the web app for a complete workflow.
COD HIIT Prescription (legacy 2000)
Original spreadsheet from 2000, available in three languages. The 2026 version above is recommended, but these legacy files remain useful for non-English users.
VO2max Estimation
Estimate maximal oxygen uptake (VO2max) from the 30-15 IFT result. Validated for athletes aged 17–28.
Drop-out Tracker
Capture each athlete's final VIFT during the test. Click as players drop out and the spreadsheet automatically records their last completed stage.
Interval Audio Tracks
HIIT Interval Beep Tracks
MP3 audio files with automatic beeps for prescribing intervals at any work-to-rest ratio. Includes 3'-17', 5'-25', 10'-10', 10'-20', 15'-15', 20'-20' and 30'-30'.
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Feedback & Bug Reports
Found something off? Have a question? Your feedback shapes the next versions of the test and the tools. Nearly 2,000 users have already contributed.