Integrating the 30-15 Intermittent Fitness Test into the weekly microcycle

Pre-season fitness testing in elite soccer:

integrating the 30-15 Intermittent Fitness Test
into the weekly microcycle
Martin Buchheit 1 2 3
& Matthew Brown 2 3

1
Myorobie Performance, Montvalezan, France,2 Performance Department, Paris Saint Germain, France, and 3 French Institute of Sport (INSEP), Research Department, Labo-
ratory Sport, Expertise and Performance (EA 7370)

HIIT | Soccer | Periodisation

Headline (inferred from blood lactate) and neuromuscular load (inferred

from locomotor load including total distance (TD) covered,
F itness testing is an important part of the pre-season
player screening process (1). Depending on cultures
and preferences, various submaximal or maximal tests are
high-speed running (HSR) and mechanical work (MW), which
represents a compound measure of accelerations, decelerations
used in soccer, including continuous linear (e.g., tread- and changes of directions) (Figure 1) (6). The data were ob-
mill tests, Vam-Eval (2)), continuous non-linear (20-m shut- tained from the existing literature (oxygen uptake and blood
tle test (3)) or intermittent non-linear (e.g., Yo-Yo (4) lactate) (11) and GPS data (Statsport, Apex, Newry, Ireland)
and 30-15 Intermittent Fitness Tests, 30-15IFT (5)) proto- from an elite soccer academy in France (n = 72 U17-U19 play-
cols. Among these, the 30-15IFT remains the only test that ers with performance in the test ranging from 19 to 22 km/h).
can mimic the physiological demands of most team and racket In addition, in a more qualitative way, the 180° changes of di-
sports, and be used i) as a performance measure (peak test rection (COD) that must be performed at high speed during
running speed, VIF T ) (6), ii) to assess a players’ locomotor the last stages of the tests (i.e., >18-19 km/k, with the num-
profile (7) and iii) to improve high-intensity interval training ber of intense CODs depending on the final test performance)
(HIIT) prescription (8, 9). There is however little consensus may also need to be considered in terms of load progression.
concerning the optimal timing of the 30-15IFT programming, Finally, for a better understanding of the 30-15IFT load in
i.e., when is the best time to implement the 30-15IFT within the context of actual soccer practice, these responses can be
the pre-season phase? compared to those typically observed during both competitive
In fact, there are often two approaches that are considered. matches and in-season conditioning sessions in professionals
On the one hand, it could be intuitive to test players first (Table 1) (12).
thing upon return to the club after the break, which immedi-
ately allows a clear picture of a players’ fitness status in order
to individualize their program. However, testing maximally
after a long period of inactivity can be perceived as inappro- Programming the 30-15IFT during the pre-season pe-
priate for many reasons. First, exposing players to novel lo-
comotor demands (high-speed running, changes of direction) riod
can acutely increase injury risk. Second, since fitness may The approach we suggested here is to integrate the load as-
be compromised after a period of inactivity and is likely to sociated with the test (Figure 1) into overall training load of
improve quickly when returning to training, it can be argued both the session and the microcycle for which it is programmed
that initial testing might not be relevant, with retesting re- (Figure 2), so that its metabolic and locomotor demands com-
quired after 2-3 weeks. In elite teams however, it is often hard pliment that of the technical and physical workloads with re-
to fit in the testing due to the imposed demands and logis- spect to load dynamics and progression.
tics of pre-seasons tours and friendly matches. Therefore, it’s
difficult to find an optimal testing window, and solutions are
likely team- and context-dependent. Therefore, another way
to tackle this question may be to look at the actual metabolic
and locomotor loads of the test and consider the best moment
to integrate it into a players’ overall weekly load management
and progression (10).

Aim
The aim of the current paper is to describe a simple and effec-
tive way to program the 30-15IFT in relation to both session
and weekly loads in an elite academy setting.

Metabolic and locomotor demands of the 30-15IFT.

Fig. 1. Physiological responses to the 30-15IFT based on the
Following HIIT Science terminology (6), the metabolic and lo- HIIT Science terminology (6), for an average test performance (peak speed reached,
comotor demands of the 30-15IFT (5) were classified on the VIF T ) of 19.5 km/h. HR: heart rate. TD: total distance. HSR: high-speed running
basis of the 3 main physiological responses to HIIT, i.e., the (>19.8 km/h), MW: mechanical work, RPE: rate of perceived exertion (0-10 scale).
aerobic energy contribution (inferred from oxygen consump- The range of values provided are directly linked to test performance (i.e., the faster
tion and heart rate), the anaerobic (lactic) energy production the VIF T , the longer the test and the greater the load), but also reflect individual
variability in the response to a similar VIF T .

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Integrating the 30-15 Intermittent Fitness Test into the weekly microcycle

Table 1. Typical metabolic and locomotor responses observed during matches and typical in-season training sessions in
professionals.
Time >90%HRmax Blood lactate TD HSR MW RPE
Match 15 ± 5 min (2-35) 4 ± 2 mmol/l (2-12) 10 ± 1 km (8-13) 680 ± 250 m (300-1500) 80 ± 20 a.u. (60-120) 7-9
D+3 Training Some sequences >8-10
10-15 min 4-6 km <100 m 30-50 a.u. 6-8
(Strength) mmol/l
D+4 Training Some sequences >8-10
0-10 min 6-8 km 500-1000 m 20-40 a.u. 5-7
(Endurance) mmol/l
Match demands are the team average, with the range accounting for player profile and position-related differences. The training session examples refer to the so-called conditioning-sessions, when a clear emphasis is put on
a given physical capacity in relation to technical and tactical demands (12). D+3 Training: typical session with emphasis on neuromuscular (mechanical) work including several sequences of intense small-sided games with
limited player numbers in small spaces (e.g. 4v4). D+4 Training: typical session with emphasis on endurance (prolonged possession games with at least 6v6 and then 8v8 players) and eventually short run-based HIIT. HR:
heart rate. TD: total distance. HSR: high-speed running (>19.8 km/h), MW: mechanical work, sRPE: session rate of perceived exertion (0-10 scale). Sources: match lactate data: (13), HR and locomotor load: personal
data and (12). Number in () or separated by – show value range.

Technical Possession Tactical Possession Possession Tactical SSG

Circuits Games Work Games Games Work Type 4 MW
sRPE 3 sRPE 4 sRPE 2 + sRPE 4 sRPE 3 sRPE 8
60 500

450
TD (km), MW (a.u.), T>90%HRmax (min)

50
sRPE 7 400

350
40
300

HSR (m)
30 250

200
20
150

100
10
50

0 0
D1 D2 D3 D4 D5 D6 D7
TD MW T>90%HRmax HSR

Fig. 2. Heart rate and locomotor responses (with standard deviation) to the 7 pitch sessions of a first week microcycle in an elite academy. Non-pitch-based gym sessions
were also programmed on some but not all days. The actual load of session 1-3 can be considered as low-to-moderate (low sRPE) in relation to typical in-season sessions
(Table 1). The 30-15IFT was programmed on D4. The proportion of the session that arises from the 30-15IFT is shown by the pink arrows and circle. TD: total distance.
HSR: high-speed running (>19.8 km/h), MW: mechanical work, sRPE: session rate of perceived exertion (0-10 scale). The main specific session contents are shown on the
top of each day. SSG: small-sided games. Type 4 HIIT refers to the following HIIT Science terminology (6), and specifically to a sequence that involves a high contribution of
both the aerobic and anaerobic (lactic) systems together with a strong neuromuscular load.

Within-session load (6)) such as 2-4 x box-to-box runs within 12-15s interspersed
It is clear that both the metabolic and locomotor demands of with >30s of rest, with more repetitions for those not having
the 30-15IFT (Figure 1) are inferior to that of both matches performed above 19km/h on the test.
and typical training sessions (irrespective of the well-known
positional and player-profile differences) (Table 1). More pre-
cisely, performing the 30-15IFT represents a load that is equiv- Weekly cycle load dynamic
alent to 1) 60-100% of the metabolic cost of many typical in- The second step of the approach is to build the microcycle
season training sessions (Table 1) when considering the time and program the weekly load dynamics to allow an optimal
spent >90% of HRmax and maximal blood lactate values inclusion of the 30-15IFT within the technical soccer specific
reached, but only 2) 30 to 50% of these sessions in terms of sessions (Figure 2). While there are as many options as there
locomotor load (or even less in terms of HSR). In practice, this are contexts (e.g., population, age, playing standards, num-
means that when a 30-15IFT is implemented during a session, ber of sessions, duration of the off-season break) we offer here
coaches wishing to preserve their usual session’s physical load an example for a team of highly trained academy players per-
dynamics may not need to add technical/tactical situations forming 7 pitch sessions during their two first pre-season weeks
that include a strong metabolic component within the same (together with a few gym-based sessions). As shown in Fig-
session. In contrast however, in terms of locomotor loads, ure 2, in this specific context, the 30-15IFT was programmed
there may be room for more work, in the range of 50 to 70% during week 1 of pre-season, but the same logic would apply
of typical sessions (depending on the type of session target, if it was to be programmed during week 2 or 3. The locomo-
Table 1). A clear session example could be the following: 1) tor load of the 30-15IFT (pink arrows and circle) represents
technical warm-up with the ball, 2) 30-15IFT, 3) low-intensity only a portion of the D4 session load, with the test being used
possession games (with at least 6 to 8 players per team to de- to introduce both the first bouts of HSR and intense 180°
crease MW (14)), 4) tactical-oriented work such as directed CODs. Note the reduced session load on D3, which is aimed
games (the coach regularly stops the play to provide feedback at helping players to gain freshness for the testing day on D4.
to different player lines or different teams) or set pieces (for Overall, the programming of the microcycle allows for a pro-
a TD of 3-4 km, no HSR and MW 20 a.u) and 5) additional gressive locomotor loading throughout the week, especially via
50-200m of HSR with low metabolic demands (HIIT Type 6 the horizontal alternance of MW and HSR loads (i.e., when
the emphasis is on MW, HSR is decreased, and conversely, see
D6 vs. D7).

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Integrating the 30-15 Intermittent Fitness Test into the weekly microcycle

Practical Applications 5. Buchheit, M., The 30-15 Intermittent Fitness Test: accu-
• It is important to take the metabolic and locomotor de- racy for individualizing interval training of young intermittent
mands of the 30-15IFT into consideration when planning sport players. J Strength Cond Res, 2008. 22(2): p. 365-374.
its integration into both a session and the weekly microcy- 6. Laursen, P.B. and M. Buchheit, Science and Application
cle. of High-Intensity Interval Training (HIIT): Solutions to the
• When the 30-15IFT is introduced during a technical ses- Programming Puzzle. 2018: Human Kinetics; First edition
sion, the soccer-specific sequences that follow the test may (December 28, 2018). 664.
not need involvement of more metabolic conditioning, but 7. Buchheit, M. and A. Mendez-Villanueva, Supramaximal
could rather include more locomotor loads in the range intermittent running performance in relation to age and loco-
of 50-70% of usual sessions (together with a bit of non- motor profile in highly-trained young soccer players. Journal
metabolic HSR, especially for those with a test performance of Sports Sciences, 2013. 31(13): p. 1402-11.
<19 km/h). 8. Buchheit, M., Individualizing high-intensity interval train-
• The programming of the 30-15IFT during the weekly cycles ing in intermittent sport athletes with the 30-15 Intermittent
when returning to training (1st vs. 2nd vs. 3rd week) is Fitness Test. NSCA Hot Topic Series. www.nsca-lift.org,
directly related to the team context and training plan (e.g., 2011. November.
how many sessions a week) but it should first fit into the 9. Buchheit, M., The 30-15 Intermittent Fitness Test : 10
overall locomotor load progression, especially in terms of year review. Myorobie Journal 2010. 1(September): p.
mechanical work and CODs at high speeds. http://www.martin-buchheit.net
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Conclusion schedule in professional soccer. Sport Performance & Science
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