30-15 IFT
30-15 IFT calculator: stage to VIFT and training zones
Enter the last stage you completed on the 30-15 IFT. The calculator gives your VIFT, the speed of the last full stage, distance and time run, then your training zones as percentages of VIFT with the distances to cover in 15 and 30 seconds. Enter sex, age and weight for Buchheit’s VO₂max estimate.
A stage counts if it was run in full, to the double beep. A stage cut short by the third missed zone does not count.
Your result
Your training zones (% of VIFT)
| Zone | % VIFT | km/h | 15 s | 30 s |
|---|---|---|---|---|
| Recovery runs | 50–60 | – | – | – |
| Aerobic base | 70–80 | – | – | – |
| Tempo | 85–90 | – | – | – |
| Short intervals (15-15, 10-10) | 95–105 | – | – | – |
VO₂max after Buchheit (optional)
Equation published with the test: 28.3 − 2.15 × sex − 0.741 × age − 0.0357 × weight + 0.0586 × age × VIFT + 1.03 × VIFT. Sex: 1 male, 2 female.
How the result is computed
The speed of each stage comes from Buchheit’s protocol: 8 km/h at the first, 0.5 km/h more at every 45-second stage. VIFT is the speed of the last stage run in full, never an average. Distance is what is covered during the 30 seconds of running of each stage, turns included. Training zones follow the percentages of VIFT published by Buchheit; VO₂max uses the equation published with the test, which depends on sex, age and weight, and remains an estimate.
What the calculator does not know
It knows neither your age, nor your sex, nor the test conditions. A level run on a slippery floor, with 19 m between the lines or after a training session, is not worth the same figure. The VO₂max shown is that of an average runner with this VIFT; an economical runner will have a lower one, a beginner a higher one. For an entry test only the level counts, and the examiner reads it.
VIFT benchmarks by level
| Level | Men | Women |
|---|---|---|
| Elite, professional | 19.5 – 21 km/h | 17 – 18.5 km/h |
| Advanced, collegiate | 17.5 – 19.4 km/h | 15 – 16.9 km/h |
| Intermediate, club | 15.5 – 17.4 km/h | 13.5 – 14.9 km/h |
| Youth, developing | 14 – 15.4 km/h | 12 – 13.4 km/h |
The 30-15 IFT 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 |