Evaluate the capacity to repeat high-intensity intermittent efforts with active recovery.
FIFA Interval Test
Test Objective
The FIFA Interval Test is designed to evaluate the ability to repeat high-intensity intermittent efforts with short recovery periods. This test is based on the concept of variable effort intensity, making it highly specific to sports where athletes alternate between rest phases and high-intensity work, such as football (soccer).
Test Protocol
Execution Sequence:
Distance: 6 × 40 meters with a fast running time (maximum effort).
Each sprint is followed by an active recovery period (low-intensity walking).
Test Duration: Each repetition involves approximately 30 seconds of work with 1-minute recovery intervals.
After each set of 6 sprints, the athlete takes a 3-minute rest before starting a new set.
Effort Intensity:
Players must run at maximum speed over each distance.
Recovery Time: Active recovery (i.e., walking) between each sprint allows for partial recovery without resting completely.
Results Analysis
The results are evaluated based on the athlete's overall performance across the series:
Average sprint time: To assess the maximal speed.
Recovery: To evaluate the athlete's ability to recover quickly and maintain performance levels.
Exhaustion: If the athlete fails to maintain a consistent level of performance in successive sprints, this indicates a deficit in anaerobic capacity.
Interpretation of Results
Number of Sets (Repetitions)
Level
1 – 2 sets
Poor anaerobic capacity
3 – 4 sets
Average anaerobic capacity
5 – 6 sets
Good anaerobic capacity
6 sets (consistent performance)
Excellent anaerobic capacity
✅ Advantages
Highly specific to football (and similar team sports) where players must continuously alternate between sprints and active recovery phases.
Easy to administer directly on the pitch, requiring minimal equipment.
Allows coaches to track athletes' progress in their ability to sustain high-intensity efforts over multiple repetitions.
⚠️ Limitations and Recommendations
Requires a thorough and complete warm-up to prevent muscle injuries.
Less useful for endurance sports or disciplines where the effort is more continuous.
Importance of recovery management: Athletes must be capable of maintaining maximum speed across the series for the results to be highly relevant and accurate.
💡 Coach’s Tip
The FIFA Interval Test can be used on a regular basis to evaluate and adjust players' training plans. If a player begins to show a decline in performance, it may indicate a need to specifically improve their anaerobic endurance or their active recovery capacity between high-intensity efforts