High-precision intermittent endurance test for evaluating maximal aerobic speed (MAS) in team sports
30-15 Intermittent Fitness Test
Test Objective
The 30-15 Intermittent Fitness Test, developed by researcher Martin Buchheit, aims to evaluate the Maximal Aerobic Speed (MAS / VAM) in an intermittent context.
It is used to accurately plan interval training, specifically High-Intensity Interval Training (HIIT) and sprint repetitions.
Test Protocol
Effort duration: 30 seconds
Recovery duration: 15 seconds
Distance: 40-meter shuttles (20 m out and back)
Progression: Speed increases by 0.5 km/h at each stage
Audio: Official soundtrack with pacing beeps
Execution Sequence:
The athlete runs for 30 s at a dictated speed (40 m out and back shuttles).
Followed by a 15 s passive recovery (standing still or light walking).
The speed increases progressively until exhaustion.
The test stops as soon as the athlete fails to maintain the required pace twice.
Result
The result is the final speed reached, which corresponds to the Maximal Aerobic Speed (MAS / VAM) in an intermittent context.
Example: A player finishes at 18.5 km/h → MAS = 18.5 km/h
Interpretation (By Level)
MAS (km/h)
Level
< 16
Beginner
16 – 18
Amateur / Intermediate
18 – 20
Advanced
> 20
High Level / Elite
✅ Advantages
Highly specific to team sports.
Allows for the individualization of HIIT work speeds.
e.g., 100% or 120% of the 30-15 MAS.
More accurate than continuous tests for team sport players.
Includes partial recovery phases, thus making it more realistic.
⚠️ Limitations and Recommendations
Requires:
A marked space (ideally marked every 3 meters).
The official audio track.
A stopwatch or a dedicated app.
The warm-up must be highly comprehensive.
Less suited for continuous effort sports (e.g., long-distance running).
Practical Application
Personalized HIIT Planning:
Example: 15 repetitions of 15 s at 105% of the MAS derived from the 30-15 test.