FIFA International Referee HIIT Fitness Test - 400 meter Track: Run 75 meters in 15 seconds, Walk 25 meters in 18 seconds. Repeat 4 times for 1 lap. Run 10 Laps (40 total runs). Must start at the 75m run start points, cannot leave mark early.
For treadmill runs, set speed to 11.2mph (5m/s)(or higher). Run for 15s. Step off and recover for 18s. Repeat.