Aerobic Fitness: 30-15 Test

aerobic fitness Jan 29, 2024

The Aerobic 30-15 Test, also known as the 30-15 Intermittent Fitness Test, is a progressive aerobic fitness assessment used to measure an individual's maximal aerobic speed (MAS) or VO2max prediction.

Here's how it's typically performed:

  1. Setup: Set up a 40-meter track or a defined space with markers every 40 meters. Ensure a reliable way to time the test.

  2. Execution: The test involves running back and forth between the markers at progressively increasing speeds.

  3. Procedure: Start running when prompted by an audio signal. You have 30 seconds to complete the 40-meter distance (at a starting speed of 8 km/h for most versions of the test), followed by a 15-second active recovery period, where you walk or lightly jog back to the starting point.

  4. Progression: With each subsequent level, the running speed increases by 0.5 km/h. The test continues in this manner, with 30-second running intervals followed by 15-second recovery periods, until the participant can no longer maintain the required speed.

  5. Termination: The test ends when the participant fails to reach the marker within the allotted time for two consecutive intervals or when they voluntarily stop due to fatigue.

  6. Score Calculation: The final score is based on the last completed level and the corresponding speed reached by the participant. This data is used to predict VO2max or maximal aerobic speed.

The Aerobic 30-15 Test is commonly used in sports science, fitness testing, and athletic training to assess aerobic fitness and monitor changes in an individual's cardiovascular endurance over time. It's essential to ensure the test is conducted under appropriate supervision and with proper warm-up and cooldown procedures to prevent injury and ensure accurate results.

Normative data for the Aerobic 30-15 Test, providing average scores or benchmarks across different populations, can be found in scientific literature or sports science research studies. These data might include predicted VO2max values or maximal aerobic speeds based on the test results.



  1. Jeličić, Mario, et al. "The 30-15 intermittent fitness test: A reliable, valid, and useful tool to assess aerobic capacity in female basketball players." Research Quarterly for Exercise and Sport 91.1 (2020): 83-91.
  2. Stanković, Mima, et al. "30–15 intermittent fitness test: a systematic review of studies, examining the VO2max estimation and training programming." Applied Sciences 11.24 (2021): 11792.
  3. Čović, Nedim, et al. "Reliability, validity and usefulness of 30–15 intermittent fitness test in female soccer players." Frontiers in physiology 7 (2016): 510.

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