The Gacon test (also called the 45-15 test or 45-15 FIT) was devised by professor Georges Gacon in 1994, the French National Team Manager of middle-distance race runners from 1984 to 1994, and former fitness trainer with French football club Marseille plus others. It is another intermittent style test, with 45 seconds of running, with 15 seconds rest, with the running distance (and therefore the running speed) incrementally increasing. The test is mostly performed by soccer players in Europe, including famously by teams coached by Mauricio Pochettino. The test has been validated by Assadi and Lepers (2012) and Castagna et al. (2013). There is a similar 30-15 Intermittent Fitness Test (30-15 IFT) with 30 seconds efforts and 15 seconds rest.

How to Use This Calculator

Follow these steps to calculate your Gacon test results:

  1. Complete the Gacon Test - Run the full 45-15 protocol until exhaustion (see procedure below)
  2. Note Your Final Stage - Record the last complete stage you achieved (not partial stages)
  3. Enter Your Stage - Input your final stage number (1-25) into the calculator above
  4. Get Your Results - Click "Calculate Results" to see your iMAS, total distance, estimated VO2max, and fitness rating

Pro Tip: For accurate results, ensure you complete the full 45-second running period before a stage counts. If you cannot reach the marker within 45 seconds, record the previous stage as your result.

Understanding Your Gacon Test Results

The Gacon test measures your intermittent Maximum Aerobic Speed (iMAS), which differs from continuous MAS tests like the beep test. Because the Gacon test includes 15-second recovery periods, your iMAS will typically be 10-15% higher than your continuous MAS. This is normal and reflects the intermittent nature of soccer and similar team sports.

Fitness Rating Standards

Based on research by Castagna et al. (2013) on young soccer players, these fitness standards apply:

Rating iMAS (km/h) Interpretation
Elite ≥20.0 Professional/elite level aerobic fitness
Excellent 18.0-19.5 Professional soccer player standard
Good 16.5-17.5 Good aerobic fitness for competitive play
Average 14.0-16.0 Average trained athlete
Below Average <14.0 Aerobic base needs development

Complete Stage Reference Table

The following table shows all 25 stages of the Gacon test with their corresponding distances, speeds, paces, and cumulative distances:

Stage Distance (m) Speed (km/h) Pace (min/km) Total Distance (m)
1 125 10 6:00 125
2 131.25 10.5 5:43 256.25
3 137.5 11 5:27 393.75
4 143.75 11.5 5:13 537.5
5 150 12 5:00 687.5
6 156.25 12.5 4:48 843.75
7 162.5 13 4:37 1006.25
8 168.75 13.5 4:27 1175
9 175 14 4:17 1350
10 181.25 14.5 4:08 1531.25
11 187.5 15 4:00 1718.75
12 193.75 15.5 3:52 1912.5
13 200 16 3:45 2112.5
14 206.25 16.5 3:38 2318.75
15 212.5 17 3:31 2531.25
16 218.75 17.5 3:26 2750
17 225 18 3:20 2975
18 231.25 18.5 3:15 3206.25
19 237.5 19 3:10 3443.75
20 243.75 19.5 3:05 3687.5
21 250 20 3:00 3937.5
22 256.25 20.5 2:56 4193.75
23 262.5 21 2:52 4456.25
24 268.75 21.5 2:48 4725
25 275 22 2:44 5000

Gacon Test Protocol

Test purpose: To measure intermittent running ability and aerobic fitness in soccer players and other team sport athletes.

Equipment required: Oval or running track, measuring tape, marker cones, whistle or beeper, stopwatch.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

Course setup: Mark out an oval track with cones at distances of 125m, 131.25m, 137.5m, etc. The track should be at least 300m in circumference. Place cones every 6.25m from the 125m mark.

Gacon test course setup diagram

Procedure: All participants line up at the starting line. Players are required to run 125 meters within 45 seconds. Upon completion, they are given 15 seconds to rest. When the 15 seconds are up, they repeat the run in the opposite direction back to the starting cone, but this time the distance is increased by 6.25m to 131.25m. For each repetition, the distance is increased by 6.25m while the running (45sec) and the rest time (15sec) remains constant. The athletes continue until they are unable to cover the set distance in 45 seconds.

Scoring: Record the final complete stage achieved. The speed corresponding to this stage represents the athlete's intermittent Maximum Aerobic Speed (iMAS). The total distance covered can also be calculated using the stage table above.

⚠️ Important: For accuracy and validity of results, it is recommended that this test be conducted with an audio beeper device (like SportBeeper) or synchronized soundtrack rather than a simple stopwatch and whistle. This ensures consistent pacing across all stages.

Using iMAS for Interval Training

Your iMAS from the Gacon test provides a valuable reference point for prescribing high-intensity interval training (HIIT). Research by Assadi and Lepers (2012) suggests the following applications:

  • 30/30 Intervals: Run 30 seconds at 100-105% of your iMAS, followed by 30 seconds active recovery at 50-60% iMAS
  • 15/15 Intervals: Run 15 seconds at 110-120% of your iMAS, followed by 15 seconds passive recovery
  • Long Intervals: Run 3-4 minutes at 90-95% of your iMAS with equal recovery periods

For example, if your iMAS is 17 km/h (Stage 15), your 30/30 interval speed would be 17-17.85 km/h for work periods, with recovery at approximately 10.2 km/h.

Gacon Test for Different Sports

While the Gacon test is primarily used in soccer, it's applicable to various intermittent sports:

  • Soccer: The test's 45/15 work-to-rest ratio closely mimics match demands. Used extensively by European clubs and coaches like Pochettino.
  • Rugby: Appropriate for assessing intermittent endurance capacity in backs and forwards.
  • Field Hockey: The straight-line running format suits hockey's linear movement patterns.
  • Australian Rules Football: Useful for assessing aerobic capacity in midfielders who cover significant distances.
  • Basketball: The 45-second work periods align with typical possession lengths.

Test Variations

Youth/Beginner Modification: The test can be modified for young and less fit athletes, with the first distance starting at only 100m (8 km/h), and increasing by 6.25m each stage from that.

Advantages: Large groups can be tested at once, and it is a very cheap and simple test to perform with minimal equipment. The straight-line format eliminates the agility component, isolating aerobic capacity.

Scientific Validation

The Gacon 45-15 test has been scientifically validated through multiple research studies:

  • Castagna et al. (2013) found that 45-15 peak speed was significantly related to VO2max (r = 0.80, P < 0.001) and MAS (r = 0.78, P = 0.001) in young soccer players.
  • Assadi and Lepers (2012) demonstrated that the 45-15FIT is an accurate field test to determine VO2max and that the resulting iMAS can be used effectively for interval training prescription.
  • Research showed that players achieving ≥16.5 km/h on the test may be considered to have good aerobic fitness (ROC analysis, AUC = 0.97).

Frequently Asked Questions

What is a good Gacon test score for soccer players?

Research by Castagna et al. (2013) established that soccer players achieving a peak speed of 16.5 km/h or higher on the Gacon 45-15 test have good aerobic fitness. Elite professional players typically achieve speeds of 18-21 km/h, equivalent to stages 17-21.

How does the Gacon test compare to the beep test?

Unlike the continuous beep test, the Gacon test is intermittent with 45 seconds of running and 15 seconds of passive rest. This makes it more specific to soccer's stop-start nature. The iMAS from the Gacon test is typically 10-15% higher than continuous MAS due to the recovery periods allowing partial replenishment of oxygen stores.

How do I use my Gacon test results for training?

Your iMAS (intermittent Maximum Aerobic Speed) provides a reference for interval training. Research suggests running 30-second intervals at 100-110% of iMAS with 30-second recoveries is effective for improving aerobic capacity. For example, if your iMAS is 17 km/h, train at 17-18.7 km/h during work intervals.

Why do coaches like Pochettino use the Gacon test?

Mauricio Pochettino uses the Gacon test because it replicates soccer's intermittent demands better than continuous tests. The 45/15 work-to-rest ratio closely mimics match conditions where players alternate between sprinting, jogging, and recovery. It provides a practical reference speed for prescribing high-intensity interval training.

Can the Gacon test estimate VO2max?

Yes, the Gacon 45-15 test shows strong correlation (r = 0.80) with laboratory VO2max measurements. The peak speed achieved is significantly related to VO2max, making it a valid field test for estimating aerobic fitness without expensive laboratory equipment.

How often should I repeat the Gacon test?

For monitoring training progress, repeat the Gacon test every 6-8 weeks during the pre-season and every 8-12 weeks during the competitive season. Avoid testing when fatigued from recent matches or intense training sessions, as this will underestimate your true capacity.

What's the difference between iMAS and MAS?

MAS (Maximum Aerobic Speed) is measured during continuous running tests, while iMAS (intermittent Maximum Aerobic Speed) is measured during intermittent tests like the Gacon 45-15. The iMAS is typically 10-15% higher because the rest periods allow partial recovery of the aerobic system between efforts.

References

  1. Castagna, C., Iellamo, F., Impellizzeri, F.M., and Manzi, V. (2013). Validity and reliability of the 45-15 test for aerobic fitness in young soccer players. International Journal of Sports Physiology and Performance, 8(4), 410-416.
  2. Assadi, H. and Lepers, R. (2012). Comparison of the 45-Second/15-Second Intermittent Running Field Test and the Continuous Treadmill Test. International Journal of Sports Physiology and Performance, 7, 277-284.
  3. Buchheit, M. (2008). The 30-15 intermittent fitness test: accuracy for individualizing interval training of young intermittent sport players. Journal of Strength and Conditioning Research, 22(2), 365-374.
  4. Buchheit, M. and Rabbani, A. (2014). The 30-15 Intermittent Fitness Test versus the Yo-Yo Intermittent Recovery Test Level 1: relationship and sensitivity to training. International Journal of Sports Physiology and Performance, 9(3), 522-524.
  5. Gacon, G. and Assadi, H. (1994). Le test de Gacon 45-15. Teknosport, 5, 2-6.
  6. Bangsbo, J., Iaia, F.M., and Krustrup, P. (2008). The Yo-Yo intermittent recovery test: a useful tool for evaluation of physical performance in intermittent sports. Sports Medicine, 38(1), 37-51.
  7. Chiriac, M. and Mihailescu, L. (2019). Determining the capacity for effort and recovery of the elite soccer players specialized in different playing positions. Physical Education, Sport and Kinetotherapy Journal, 15(4), 23-31.

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