The 30-15 Intermittent Fitness Test (30-15 IFT) is a specialized fitness test designed to mimic the demands of intermittent sports. Created by Martin Buchheit in 2008, this test differs from the standard beep test by incorporating periods of running and walking over a 40m course.
Purpose
The purpose of the 30-15 IFT is to assess an individual’s ability to recover and repeat intermittent activity, which closely resembles the demands of many sporting situations.
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Equipment required
To conduct the 30-15 IFT, you will need a clear, flat area that is at least 40m long, an audio recording of the test, and marker cones to mark out the course.
Test procedure
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During the test, participants alternate between 30 seconds of running and 15 seconds of walking. Starting behind one of the end lines, participants run towards the midline at the sound of the first “beep” and continue running until the third “beep,” which indicates the end of the 30-second period. They then walk to the next line and wait for the start of the next level in 15 seconds. The initial running speed is 8.0 km/hr, and it is increased by 0.5 km/hr every 45-second stage thereafter. The test ends when the athlete fails to make it into the tolerance zone three times.
Scoring
The score for the 30-15 IFT is based on the speed reached during the final phase of the test (VIFT). To estimate VO2max based on the final running speed, use the following formula:
VO2max (ml.kg-1.min-1) = 28.3 – (2.15 x G) – (0.741 x A) – (0.0357 x W) + (0.0586 x A x VIFT) + (1.03 x VIFT)
Here, G represents the gender (female = 2; male = 1), A represents age, and W represents weight.
Target population
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The 30-15 IFT was developed specifically for team sport players and athletes who engage in intermittent sports.
Advantages and disadvantages
One key advantage of the 30-15 IFT is its relevance to intermittent sports, making it a better choice compared to the commonly used beep test. However, this test is not widely used, making it challenging to find normative values. Additionally, creating an audio recording of the test can be difficult and is not readily available for purchase.
Similar tests
There are variations of the 30-15 IFT that cater to different sports. For example, there is a version for ice hockey players that accounts for the different speed of skating, and a basketball version designed for indoor use on a 28m basketball court. Other similar tests include the Interval Shuttle Run Test (ISRT), which involves periods of 30 seconds running and 15 seconds walking over a 20m course, and the Yo-Yo Intermittent Tests that incorporate short active breaks after every 2 x 20m shuttle.
Summary
The 30-15 Intermittent Fitness Test (30-15 IFT) is a specialized fitness test that closely replicates the demands of intermittent sports. Developed by Martin Buchheit, this test involves alternating periods of running and walking over a 40m course. It assesses an individual’s ability to recover and repeat intermittent activity, making it particularly beneficial for team sport players and athletes engaged in intermittent sports. While the 30-15 IFT offers advantages in terms of specificity to intermittent sports, it is important to note that normative values can be difficult to find, and creating an audio recording for the test can be challenging.
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