Preview
Hüseyin Akbulut, MSc (2026). Anaerobic Speed Reserve Test — Protocol, Norms and Application. Sporeus. Retrieved, October 7, 2026. https://sporeus.com/en/egzersiz-testleri-en/anaerobic-speed-reserve-test/
Measures: Anaerobic speed reserve (ASR = Vmax − MAS)
Table of Contents
Difficulty: Orta | Category: Anaerobik
Protocol
The Anaerobic Speed Reserve (ASR) Test determines the difference between an athlete’s maximal sprint speed and maximal aerobic speed (MAS). It is both a conceptual and practical measurement protocol. High ASR indicates both high anaerobic and good aerobic capacity.
Preparation: Two separate test components are required:
1. Maximal sprint speed (Vmax) test
2. Maximal aerobic speed (MAS) test
Vmax Test: The participant performs a flying 30–40m sprint. Photoelectric cells are placed in the 10–20m measurement zone. Maximum speed is determined in m/s or km/h. 3 trials, best value used.
MAS Test: Final stage speed from the Beep Test or MAS-calculating field test is used. Alternatively, estimated from laboratory VO₂max measurement (MAS = VO₂max × calibrated factor).
Calculation: ASR (m/s) = Vmax − MAS. Typically:
– Endurance athletes: ASR ≈ 1–2 m/s (narrow reserve)
– Sprint/power athletes: ASR ≈ 4–6 m/s (wide reserve)
– Team sport athletes: ASR ≈ 2–4 m/s (intermediate reserve)
ASR Usage: Critical for individualization in training intensity prescription. Specific percentages of ASR correspond to different energy system zones.
Post-Test: ASR value is interpreted for training load planning and individual conditioning profile.
Formula
ASR (m/s) = Vmax (m/s) - MAS (m/s); training intensity = MAS + (x% × ASR)
Equipment Required
30-50 m flat area, timing gates, audio recording (for the MAS test)
Normative Values (Age: 18-35 (team-sport athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | ASR >4.0 m/s | ASR >3.5 m/s |
| Good | ASR 3.0-4.0 m/s | ASR 2.5-3.5 m/s |
| Average | ASR 2.0-3.0 m/s | ASR 1.5-2.5 m/s |
| Below Average | ASR 1.0-2.0 m/s | ASR 0.5-1.5 m/s |
| Poor | ASR <1.0 m/s | ASR <0.5 m/s |
Practical Applications
The ASR concept is gaining increasing importance for individualized intensity prescription in football, basketball, and rugby training, replacing standard percentage-based prescriptions.
Limitations
Standardization becomes difficult when Vmax and MAS are tested under different conditions. Calculation requires multiple tests.
Related Tests: Flying Sprint Test, Beep Test, 30-15 IFT
Sources: Buchheit M & Laursen PB, 2013, Sports Med; Mendez-Villanueva A et al., 2013, Int J Sports Physiol Perform
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The Anaerobic Speed Reserve (ASR) Test determines the difference between an athlete's maximal sprint speed and maximal aerobic speed (MAS). It is both a conceptual and practical measurement protocol. High ASR indicates both high anaerobic and good aerobic capacity. Preparation: Two separate test components are required: 1. Maximal sprint speed (Vmax) test 2. Maximal aerobic speed (MAS) test Vmax Test: The participant performs a flying 30–40m sprint. Photoelectric cells are placed in the 10–20m measurement zone. Maximum speed is determined in m/s or km/h. 3 trials, best value used. MAS Test: Final stage speed from the Beep Test or MAS-calculating field test is used. Alternatively, estimated from laboratory VO₂max measurement (MAS = VO₂max × calibrated factor). Calculation: ASR (m/s) = Vmax − MAS. Typically: - Endurance athletes: ASR ≈ 1–2 m/s (narrow reserve) - Sprint/power athletes: ASR ≈ 4–6 m/s (wide reserve) - Team sport athletes: ASR ≈ 2–4 m/s (intermediate reserve) ASR Usage: Critical for individualization in training intensity prescription. Specific percentages of ASR correspond to different energy system zones. Post-Test: ASR value is interpreted for training load planning and individual conditioning profile. Formula
ASR (m/s) = Vmax (m/s) - MAS (m/s); training intensity = MAS + (x% × ASR)
Equipment Required
30-50 m flat area, timing gates, audio recording (for the MAS test)
