How to run the test
- Mark two lines 20 m apart and cones 3 m inside each line.
- Run back and forth for 30 s on the beeps, then walk 15 s: slow down past the line and walk back to it.
- Every 90 s (two runs) the speed goes up.
- Tap a player who is late. Two misses in a row — they are out.
Course layout
Levels and speeds
Lemmink 2004. Times are rounded to 0.1 s.
| Level | Speed, km/h | Shuttles | Shuttle time, s | Total distance, m | Total time |
|---|---|---|---|---|---|
| 1 | 10 | 10 | 7.2 | 160 | 1:15 |
| 2 | 11 | 10 | 6.5 | 320 | 2:45 |
| 3 | 12 | 10 | 6 | 520 | 4:15 |
| 4 | 13 | 12 | 5.5 | 720 | 5:45 |
| 5 | 13.5 | 12 | 5.3 | 920 | 7:15 |
| 6 | 14 | 12 | 5.1 | 1,120 | 8:45 |
| 7 | 14.5 | 14 | 5 | 1,360 | 10:15 |
| 8 | 15 | 14 | 4.8 | 1,600 | 11:45 |
| 9 | 15.5 | 14 | 4.6 | 1,840 | 13:15 |
| 10 | 16 | 14 | 4.5 | 2,080 | 14:45 |
| 11 | 16.5 | 14 | 4.4 | 2,320 | 16:15 |
| 12 | 17 | 16 | 4.2 | 2,600 | 17:45 |
| 13 | 17.5 | 16 | 4.1 | 2,880 | 19:15 |
| 14 | 18 | 16 | 4 | 3,160 | 20:45 |
| 15 | 18.5 | 16 | 3.9 | 3,440 | 22:15 |
| 16 | 19 | 16 | 3.8 | 3,720 | 23:45 |
| 17 | 19.5 | 18 | 3.7 | 4,040 | 25:15 |
| 18 | 20 | 18 | 3.6 | 4,360 | 26:45 |
Versions you can run in the app
Lemmink 2004
Questions
How fast does the ISRT start?
It starts at 10 km/h and goes up 1 km/h every 90 s, then by 0.5 km/h from 13 km/h.
How is the ISRT scored?
The result is the number of 20 m runs completed, shown as distance in metres.
When is a player out?
After two misses in a row, or when they stop.
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.
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