Preview
(2026). 10-Second Sprint Test — Protocol, Norms and Application. Sporeus. Retrieved, September 25, 2026. https://sporeus.com/en/egzersiz-testleri-en/10-second-sprint-test/
Measures: Alaktik-glikoliz geçiş gücü, patlayıcı çıkış kapasitesi
Table of Contents
Difficulty: Orta | Category: Anaerobik
Protocol
The 10-Second Sprint Test measures the upper limit of the alactic anaerobic system and the early effect of glycolysis. It can be applied as a short version of the Wingate test on a bicycle or in a straight-run format.
Preparation: Cycle ergometer is set to standard Wingate resistance. For the running format, a flat 60–80m area is marked. The participant warms up for 10–15 minutes and performs 2 short sprints.
Protocol (Cycling): The participant sits ready. On command, they pedal at the highest possible RPM for 10 seconds. Power is recorded at 0.5–1 second intervals.
Protocol (Running): The participant runs 60–80m distance within a 10-second window. Photoelectric cells are placed at 0m, 20m, 40m, and 60/80m points. Distance and speed analysis is performed.
Data Recording: Power values for the first 5 sec and last 5 sec are calculated separately. Power decrement percentage (FI) is calculated.
Calculation (Cycling): Peak power = maximum watt value; Mean power = 10-sec average; FI = [(Peak − Last5sec) / Peak] × 100.
Calculation (Running): Distance covered → velocity → power conversion (using RAST formula).
Post-Test: 5 minutes of rest. Power curve shape is examined to assess PCr depletion rate.
Formula
FI (%) = [(PP - last5s_power) / PP] × 100; PP (W/kg) = max_watts / BW
Equipment Required
bisiklet ergometre veya 60-80m koşu alanı, fotosel sistemi, güç ölçer
Normative Values (Age: 18-30 (güç-hız sporcuları))
| Classification | Male | Female |
|---|---|---|
| Excellent | PP >13 W/kg; FI <30% | PP >11 W/kg; FI <32% |
| Good | PP 10-13 W/kg; FI 30-40% | PP 8-11 W/kg; FI 32-42% |
| Average | PP 7-10 W/kg; FI 40-50% | PP 6-8 W/kg; FI 42-52% |
| Below Average | PP 5-7 W/kg; FI 50-60% | PP 4-6 W/kg; FI 52-62% |
| Poor | PP 60% | PP 62% |
Practical Applications
The 10-second sprint test is used by power sports coaches, in ice hockey and cycling sprint analysis, and for monitoring short-duration power capacity.
Limitations
Methodological differences between 10-second and 5-second tests can make comparison difficult. Cycling and running versions do not allow cross-comparison.
Related Tests: Wingate Test, Alactic Power Test, RAST Test
Sources: Bar-Or O, 1987, Med Sci Sports Exerc; Inbar O et al., 1996, The Wingate Anaerobic Test
Protocol The 10-Second Sprint Test measures the upper limit of the alactic anaerobic system and the early effect of glycolysis. It can be applied as a short version of the Wingate test on a bicycle or in a straight-run format. Preparation: Cycle ergometer is set to standard Wingate resistance. For the running format, a flat 60–80m area is marked. The participant warms up for 10–15 minutes and performs 2 short sprints. Protocol (Cycling): The participant sits ready. On command, they pedal at the highest possible RPM for 10 seconds. Power is recorded at 0.5–1 second intervals. Protocol (Running): The participant runs 60–80m distance within a 10-second window. Photoelectric cells are placed at 0m, 20m, 40m, and 60/80m points. Distance and speed analysis is performed. Data Recording: Power values for the first 5 sec and last 5 sec are calculated separately. Power decrement percentage (FI) is calculated. Calculation (Cycling): Peak power = maximum watt value; Mean power = 10-sec average; FI = [(Peak − Last5sec) / Peak] × 100. Calculation (Running): Distance covered → velocity → power conversion (using RAST formula). Post-Test: 5 minutes of rest. Power curve shape is examined to assess PCr depletion rate. Formula
FI (%) = [(PP - last5s_power) / PP] × 100; PP (W/kg) = max_watts / BW
Equipment Required
bisiklet ergometre veya 60-80m koşu alanı, fotosel sistemi, güç ölçer
