Running-based Anaerobic Sprint Test (RAST)

Running-based Anaerobic Sprint Test (RAST)

The Running-based Anaerobic Sprint Test (RAST) was developed at the University of Wolverhampton (United Kingdom) to test an athletes anaerobic performance. RAST is similar to the Wingate Anaerobic 30 cycle Test (WANT) In that it provides coaches with measurements of power and fatigue index.

Required Resources Running-based Anaerobic Sprint Test (RAST)

To undertake this test you will require:

  • 400m track – with a 35m marked section on the straight
  • 2 cones to mark the 35m section
  • Stop watch
  • Assistant
  • Calculator will be advantageous.

How to Conduct The Running-based Anaerobic Sprint Test (RAST)

Running-based Anaerobic Sprint Test (RAST)

The athlete

  • is weighed prior to the test
  • undertakes a 10 minute warm session
  • has a 5 minute recovery
  • completes six 35m runs at maximum pace (10 seconds allowed between each sprint for turnaround).

The assistant

  • records the time taken for each 35m sprint to the nearest hundredth of a second
  • makes appropriate calculations.


Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement


Power output for each sprint is found using the following equations

  • Velocity = Distance /  Time
  • Acceleration = Velocity / Time
  • Force = Weight x Acceleration 
  • Power = Force x Velocity OR Power = Weight x DistanceĀ² / TimeĀ³.

From the six times calculate the power for each run and then determine

  • Maximum power = the highest value
  • Minimum power = the lowest value Average power  – sum of all six values / 6
  • Fatigue Index = (Maximum power – Minimum power) / Total time for the 6 sprints. 
Athletes weight is 76 kilograms and the times for each 35 sprint are:
  1. 4.52 seconds
  2. 4.75 seconds
  3. 4.92 seconds
  4. 5.21 seconds
  5. 5.46 seconds
  6. 5.62 seconds

The power (Weight x Distance2 / Time3) for each 35 sprint are as follows:

  1. (76 x 352 / 4.523) = 1008 watts
  2. (76 x 352 / 4.753) = 869 watts
  3. (76 x 352 / 4.923) = 782 watts
  4. (76 x 352 / 5.213) = 658 watts
  5. (76 x 352 / 5.463) = 572 watts
  6. (76 x 352 / 5.623) = 525 watts
Maximum Power = 1008 watts
Minimum Power = 525 watts
Average Power    =736 watts
Fatigue Index       = 483 / 30.48 = 15.8 watts/sec.

Maximum Power : This is a measure of the highest power output and provides information about strength and maximal sprint speed. Research range is 1054 watts to 676 watts.

Minimum Power : This is the lowest power output achieved in the six 35 metre sprints and is used to calculate the Fatigue Index.

Average Power
: This provides an indication of an athlete’s ability to maintain power over time. The higher the score indicates the athlete’s ability to maintain anaerobic performance.

When to use Running-based Anaerobic Sprint Test (RAST)

RAST can be used on a regular basis (3 to 6 weeks) throughout the season. The period between tests will be determined by the training phase and the amount of training being conducted.

Target group

This test is suitable for sprint and endurance athletes and players of endurance sports (eg football, rugby) but not for individuals where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are no published tables to relate results to potential performance in competition.


Mackenzie, Brian. 2005. 101 Perforamnce Evalution Test. Electric World Plc. London.

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