30-15 IFT · level 21 of 40
30-15 IFT level 21
At level 21 of the 30-15 IFT, the required speed is 18 km/h. The level lasts 45 s; when it ends you have covered 2 158 m in 15 min 45 s. Completing it in full credits you with a VIFT of 18 km/h.
This is a trained runner’s level. Holding 18 km/h in a shuttle, with a turn every 4.3 seconds, takes a solid MAS and a clean turning technique.
The previous level, 20, was run at 17.5 km/h. The next one, 22, moves to 18.5 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 21 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 21 of the 30-15 IFT give?
A VIFT of 18 km/h, provided you complete the level. If you stop midway, the scoring rule credits the last full level, so 17.5 km/h (level 20).
How long does level 21 last?
45 s. From the start of the test that makes 15 min 45 s of running.
What pace per kilometre is this level?
18 km/h is 3:20 /km. That is the pace you would hold on a track, without the turns: in a shuttle the same figure costs more.