How to run the test
- Mark lines at 0, 20 and 40 m with a 3 m zone at each.
- Run 30 s back and forth on the beeps, then walk 15 s.
- Each new run is a little faster.
- Tap a player who misses the zone. Three misses in a row — they are out.
Course layout
Levels and speeds
40 m (original). Times are rounded to 0.1 s.
| Level | Speed, km/h | Shuttles | Shuttle time, s | Total distance, m | Total time |
|---|---|---|---|---|---|
| 1 | 8 | 4 | 9 | 60 | 0:30 |
| 2 | 8.5 | 4 | 8.5 | 120 | 1:15 |
| 3 | 9 | 4 | 8 | 180 | 2:00 |
| 4 | 9.5 | 4 | 7.6 | 240 | 2:45 |
| 5 | 10 | 5 | 7.2 | 320 | 3:30 |
| 6 | 10.5 | 5 | 6.9 | 400 | 4:15 |
| 7 | 11 | 5 | 6.5 | 480 | 5:00 |
| 8 | 11.5 | 5 | 6.3 | 560 | 5:45 |
| 9 | 12 | 5 | 6 | 660 | 6:30 |
| 10 | 12.5 | 6 | 5.8 | 760 | 7:15 |
| 11 | 13 | 6 | 5.5 | 860 | 8:00 |
| 12 | 13.5 | 6 | 5.3 | 960 | 8:45 |
| 13 | 14 | 6 | 5.1 | 1,060 | 9:30 |
| 14 | 14.5 | 7 | 5 | 1,180 | 10:15 |
| 15 | 15 | 7 | 4.8 | 1,300 | 11:00 |
| 16 | 15.5 | 7 | 4.6 | 1,420 | 11:45 |
| 17 | 16 | 7 | 4.5 | 1,540 | 12:30 |
| 18 | 16.5 | 7 | 4.4 | 1,660 | 13:15 |
| 19 | 17 | 8 | 4.2 | 1,800 | 14:00 |
| 20 | 17.5 | 8 | 4.1 | 1,940 | 14:45 |
| 21 | 18 | 8 | 4 | 2,080 | 15:30 |
| 22 | 18.5 | 8 | 3.9 | 2,220 | 16:15 |
| 23 | 19 | 8 | 3.8 | 2,360 | 17:00 |
| 24 | 19.5 | 9 | 3.7 | 2,520 | 17:45 |
| 25 | 20 | 9 | 3.6 | 2,680 | 18:30 |
| 26 | 20.5 | 9 | 3.5 | 2,840 | 19:15 |
| 27 | 21 | 9 | 3.4 | 3,000 | 20:00 |
| 28 | 21.5 | 9 | 3.3 | 3,160 | 20:45 |
| 29 | 22 | 10 | 3.3 | 3,340 | 21:30 |
| 30 | 22.5 | 10 | 3.2 | 3,520 | 22:15 |
| 31 | 23 | 10 | 3.1 | 3,700 | 23:00 |
| 32 | 23.5 | 10 | 3.1 | 3,880 | 23:45 |
| 33 | 24 | 10 | 3 | 4,080 | 24:30 |
| 34 | 24.5 | 11 | 2.9 | 4,280 | 25:15 |
| 35 | 25 | 11 | 2.9 | 4,480 | 26:00 |
Versions you can run in the app
40 m (original)28 m (indoor)28 m, 10 km/h startStraight line / trackContinuous (no recovery)Ice (skating)
Questions
What is VIFT?
VIFT is the speed in km/h of the last stage the player fully completed.
When is a player out?
When they miss the zone at a line three times in a row, or stop.
Which version should I use?
Use 40 m if you have space, 28 m for indoor halls, the straight-line version on a track, and the ice version for skaters. Keep results within one version.
Run this test with Sport Test Lab
Countdown, every signal and one-tap results for the whole team. Times go straight into each athlete's profile.
Get the appComing soon to the App Store and Google Play
