Enter your completed level, interval, and sport/context to calculate your Soccer FIT Interval Test results. You'll get your total distance covered, intervals completed, and fitness rating — based on the Soccer Fit Academy's intermittent endurance protocol used for soccer and similar sports.
Total Distance Covered
--
Total Intervals Completed
--
Final Level Reached
--
Fitness Rating
--
Total Distance (Meters)
--
The Soccer FIT Interval Test was created in 2005 by the Soccer Fit Academy, originally called the CAP Soccer Specific Interval Test (SSIT). It evaluates an athlete's ability to repeatedly perform high-intensity intervals over a prolonged period, simulating the intermittent demands of soccer and similar field sports. The test involves varied movement patterns, changes of pace, changes of direction, and a recovery period.
Your score is based on the last level completed and which interval (1 or 2) you finished at that level. Each level corresponds to a set time in seconds (e.g., Level 22 = 22-second intervals). The total distance covered in yards is calculated from the cumulative intervals completed across all levels, with 2 intervals of 25 yards each per level.
A competitive soccer player typically completes levels 20–26 or higher. Recreational players and beginners often score in the 16–20 range. Elite and college-level soccer players are generally expected to reach level 22 or beyond. Scores should be interpreted relative to your sport, age, and competitive level.
Each interval involves running in a 25-yard area. Completing both intervals at a given level means you cover 50 yards total for that level. As levels progress, the pace required increases because the same distance must be covered in fewer seconds.
Yes. While designed for soccer, the FIT test is appropriate for any sport with intermittent high-intensity demands followed by recovery periods — including basketball, field hockey, lacrosse, and rugby. The scoring benchmarks may vary slightly by sport, but the testing protocol remains the same.
Both tests assess intermittent aerobic fitness, but they differ in structure. The Yo-Yo test uses a 20-meter shuttle run with a beep signal, while the FIT test uses a 25-yard area with varied locomotive patterns and changes of direction. The FIT test is considered more sport-specific for soccer due to its multi-directional nature.
You need a 25-yard flat area, marker cones, a measuring tape, a stopwatch or whistle, and an audio cue system. A flat grass or turf surface is recommended to replicate match conditions. Proper athletic footwear appropriate for the surface is also advised.
Improving your FIT test score requires building aerobic base fitness alongside speed and agility work. Interval training that mimics the test structure (short high-intensity bursts with timed recovery) is most effective. Consistent soccer-specific conditioning, including small-sided games and repeated sprint sessions, will also improve your result over time.