30-15 IFT · level 20 of 40
30-15 IFT level 20
At level 20 of the 30-15 IFT, the required speed is 17.5 km/h. The level lasts 45 s; when it ends you have covered 2 019 m in 15 min. Completing it in full credits you with a VIFT of 17.5 km/h.
This is a trained runner’s level. Holding 17.5 km/h in a shuttle, with a turn every 4.4 seconds, takes a solid MAS and a clean turning technique.
The previous level, 19, was run at 17 km/h. The next one, 21, moves to 18 km/h. On this test the gap between two levels is small in speed and large in feel, because fatigue carries over from one level to the next.
Level 20 in the table
| Level | Speed | Level duration | Cumulative time | Cumulative distance |
|---|---|---|---|---|
| 1 | 8 | 45 s | 45 s | 65 |
| 2 | 8.5 | 45 s | 1 min 30 s | 134 |
| 3 | 9 | 45 s | 2 min 15 s | 208 |
| 4 | 9.5 | 45 s | 3 min | 285 |
| 5 | 10 | 45 s | 3 min 45 s | 366 |
| 6 | 10.5 | 45 s | 4 min 30 s | 450 |
| 7 | 11 | 45 s | 5 min 15 s | 537 |
| 8 | 11.5 | 45 s | 6 min | 629 |
| 9 | 12 | 45 s | 6 min 45 s | 724 |
| 10 | 12.5 | 45 s | 7 min 30 s | 823 |
| 11 | 13 | 45 s | 8 min 15 s | 926 |
| 12 | 13.5 | 45 s | 9 min | 1 034 |
| 13 | 14 | 45 s | 9 min 45 s | 1 145 |
| 14 | 14.5 | 45 s | 10 min 30 s | 1 260 |
| 15 | 15 | 45 s | 11 min 15 s | 1 379 |
| 16 | 15.5 | 45 s | 12 min | 1 499 |
| 17 | 16 | 45 s | 12 min 45 s | 1 623 |
| 18 | 16.5 | 45 s | 13 min 30 s | 1 751 |
| 19 | 17 | 45 s | 14 min 15 s | 1 883 |
| 20 | 17.5 | 45 s | 15 min | 2 019 |
| 21 | 18 | 45 s | 15 min 45 s | 2 158 |
| 22 | 18.5 | 45 s | 16 min 30 s | 2 302 |
| 23 | 19 | 45 s | 17 min 15 s | 2 449 |
| 24 | 19.5 | 45 s | 18 min | 2 600 |
| 25 | 20 | 45 s | 18 min 45 s | 2 755 |
| 26 | 20.5 | 45 s | 19 min 30 s | 2 914 |
| 27 | 21 | 45 s | 20 min 15 s | 3 077 |
| 28 | 21.5 | 45 s | 21 min | 3 239 |
| 29 | 22 | 45 s | 21 min 45 s | 3 405 |
| 30 | 22.5 | 45 s | 22 min 30 s | 3 575 |
| 31 | 23 | 45 s | 23 min 15 s | 3 749 |
| 32 | 23.5 | 45 s | 24 min | 3 927 |
| 33 | 24 | 45 s | 24 min 45 s | 4 108 |
| 34 | 24.5 | 45 s | 25 min 30 s | 4 293 |
| 35 | 25 | 45 s | 26 min 15 s | 4 482 |
| 36 | 25.5 | 45 s | 27 min | 4 675 |
| 37 | 26 | 45 s | 27 min 45 s | 4 871 |
| 38 | 26.5 | 45 s | 28 min 30 s | 5 071 |
| 39 | 27 | 45 s | 29 min 15 s | 5 275 |
| 40 | 27.5 | 45 s | 30 min | 5 478 |
Frequently asked questions
What MAS does level 20 of the 30-15 IFT give?
A VIFT of 17.5 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 17 km/h (level 19).
How long does level 20 last?
45 s. From the start of the test that makes 15 min of running.
What pace per kilometre is this level?
17.5 km/h is 3:26 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.