Intermittent Fitness Test
© Designed by Martin Buchheit, 2000
Language
Protocol
Starting speed
Importantwhen starting the 28m test at 10 km/h, athletes must begin from line B (running toward C), not from line A.
00:00
Ready
Keep your screen on during the test. The audio may stop if your phone goes to sleep.
Download MP3 Protocol Setup PDF COD HIIT Tool Metabolic Conditioning Course
Important rule

Each beep validates the line you are at. If you cross a line without hearing its beep, that line is not validated. Your next stage starts from the last validated line, even if you are physically past it.

Line validation rule Two scenarios with the runner at the same position but different audio histories produce different correct start lines. Trust the beep, not your position The audio decides where the next stage starts 1 You heard the beep at B B is validated. Keep going. Next stage starts from C. A B C ← next start BEEP! double-beep 2 You did NOT hear the beep at B You ran ahead of the audio. B was never validated. Next stage starts from B. A B ← next start C NO BEEP double-beep Same body position. Different audio history. Different correct answer. Always start the next stage from the line that was last validated by a beep.
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HIIT Science Athletica

Audio Instructions

Listen to the protocol explanation before running the test for the first time.