Spreadsheet for Intervall Training prescription based on VIFT (1.

2)
30-15 Intermittent Fitness Test - Martin Buchheit - 2000

Serie #1 15"-15" How to do?

%V IFT 95 Team: Eagles WA
Running time (sec) 15 Date: 8/16/2007
Shuttle length (m) 30 CD Track n°6

Distance
Names V IFT Time % …which is on the field
Straight Shuttle
Player 1 15 15 95 59 57 1 Shuttle(s) and 27 m
Player 2 15.5 15 95 61 58 1 Shuttle(s) and 28 m
Player 3 16 15 95 63 60 1 Shuttle(s) and 30 m
Player 4 16.5 15 95 65 62 1 Shuttle(s) and 32 m
Player 5 17 15 95 67 61 2 Shuttle(s) and 1 m
Player 6 17.5 15 95 69 63 2 Shuttle(s) and 3 m
Player 7 18 15 95 71 65 2 Shuttle(s) and 5 m
Player 8 18.5 15 95 73 66 2 Shuttle(s) and 6 m
Player 9 19 15 95 75 68 2 Shuttle(s) and 8 m
Player 10 19.5 15 95 77 70 2 Shuttle(s) and 10 m
Player 11 20 15 95 79 72 2 Shuttle(s) and 12 m
Player 12 20.5 15 95 81 74 2 Shuttle(s) and 14 m
Player 13 21 15 95 83 75 2 Shuttle(s) and 15 m
Player 14 21.5 15 95 85 77 2 Shuttle(s) and 17 m
Player 15 22 15 95 87 79 2 Shuttle(s) and 19 m

Serie #2 30"-30" Important Note

% VIFT 100 Team: World Team
Running Time (sec) 30 Date: 8/16/2007
Shuttle length (m) 50 CD Track n°8
Distance
Names V IFT Time % …which is on the field
Straight Shuttle
Player 1 15 30 100 125 119 2 Shuttle(s) and 19 m
Player 2 15.5 30 100 129 123 2 Shuttle(s) and 23 m
Player 3 16 30 100 133 127 2 Shuttle(s) and 27 m
Player 4 16.5 30 100 138 131 2 Shuttle(s) and 31 m
Player 5 17 30 100 142 135 2 Shuttle(s) and 35 m
Player 6 17.5 30 100 146 139 2 Shuttle(s) and 39 m
Player 7 18 30 100 150 143 2 Shuttle(s) and 43 m
Player 8 18.5 30 100 154 147 2 Shuttle(s) and 47 m
Player 9 19 30 100 158 151 2 Shuttle(s) and 51 m
Player 10 19.5 30 100 163 151 3 Shuttle(s) and 1 m
Player 11 20 30 100 167 155 3 Shuttle(s) and 5 m
Player 12 20.5 30 100 171 159 3 Shuttle(s) and 9 m
Player 13 21 30 100 175 163 3 Shuttle(s) and 13 m
Player 14 21.5 30 100 179 167 3 Shuttle(s) and 17 m
Player 15 22 30 100 183 171 3 Shuttle(s) and 21 m
Enter Players' names and their respective VIFT (grey cells)
Select one exercise on the drop-down list or put running time yourself with the YELLOW arrows
Set the appropriate running intensity with the RED arrows (for indication see
Adujst the shuttle length with the GREEN arrows. If your are running on a straigth line just look at E column
January 2003 - Martin Buchheit - mb@martin-buchheit.net
How to do?
 Example of IT exercises based on VIFT

As VIFT is higher than vVO2max (i.e., speed reached at the end of the UM-TT test), % are lower than those

Adapations
Running intenisty Recovery intensity
likely to be Running time Recovery duration
(%VIFT) (% VIFT)
more…..
Central 3' 85-88% - -
Central 45" 90% 15" passive
Central 30" 90% 15" passive
Central 30" 90% 30" 40%
Central 30" 93% 30" passive
Central 15" 100% 15" passive
Central 15" 95% 15" 25%
Peripheral 20" 95% 20" passive
Peripheral 20" 90% 20" 45%
Peripheral 20" 95% 15" passive
Peripheral 15" 100% 15" passive
Peripheral 15" 95% 15" 25%
Peripheral 15" 95% 10" passive
Peripheral 10" 90% 10" passive
Peripheral 10" 95% 10" passive
Peripheral
3" sprint 17" passive
Peripheral

For those who can read french: © January 2003 - Martin Buchheit - mb@martin-buchheit.ne
papers on IT programation

Remember: it is because VIFT takes simultaneously into account all physiological variables predictive of intermittent sport perf
cardiorespiratory responses to shuttle interval training present lower inter-individual variability when using it than when using vV
determined with a classic continous test (i.e., UM-TT)

Intermittent runs at 110% of MRSUM-TT Intermittent runs at 95% of MR

100 100

90 90

80 80
%HRres
%HRres

70 70

60 60 Athlete C: 92.9% HRres

Athlete C: 95.8% HRres
Athlete D: 82.7% HRres Athlete D: 94.2% HRres
Athlete E: 91.2% HRres Athlete E: 93.1% HRres
50 50
00 05 10 15 00 05 10

Time (min) Time (min)

BUCHHEIT, M. The 30-15 Intermittent Fitness Test: accuracy for individualizing interval training of young intermittent sport players.
e UM-TT test), % are lower than those usually used.

Maximal
Running modality serie Number of series Recovery between series
duration
Straigth line - 5 to 6 3'
Straigth line 7'-8' 2 to 3 3'
Straigth line 7'-8' 2 to 3 3'
Straigth line >12 2 3'
Shuttle 40m 12' 2 to 3 3'
Straigth line 10' 2 to 3 3'
Shuttle 40m 15' 2 3'
Straigth line 7'-8' 2 6-7' active
Shuttle 30m 7'-8' 2 6-7' active
Shuttle 30m 7'-8' 2 6-7' active
Shuttle 40m 7'-8' 2 6-7' active
Straigth line 7' 2 6-7' active
Shuttle 40m 7' 2 6-7' active
Shuttle 10m 6' 2 6-7' active
Straigth line 6' 2 6-7' active
20m sprint or
6' 2 6-7' active
2 x 10m shuttle

003 - Martin Buchheit - mb@martin-buchheit.net

les predictive of intermittent sport performance that the

bility when using it than when using vVO2max

Intermittent runs at 95% of MRS30-15IFT

0 Athlete C: 92.9% HRres

Athlete D: 94.2% HRres
Athlete E: 93.1% HRres
0
00 05 10 15
Time (min)
ing of young intermittent sport players. J Strength Cond Res. 22(2):365-374, March 2008