Preview
Hüseyin Akbulut, MSc (2026). Repeated Sprint Ability Test (RSA) — Protocol, Norms and Application. Sporeus. Retrieved, October 7, 2026. https://sporeus.com/en/egzersiz-testleri-en/repeated-sprint-ability-test-rsa/
Measures: Ability to sustain sprint performance, resistance to fatigue
Table of Contents
Difficulty: Zor | Category: Anaerobik
Protocol
The Repeated Sprint Ability Test (RSA) measures the capacity for repeated maximal short-duration sprints, one of the most important physical qualities in team sports. Various RSA protocols exist; in the most common version, the participant runs 6–10 times over 30–40 meters.
Preparation: A flat 30 or 40-meter surface is marked. Photoelectric cells are placed at start and finish points. The participant warms up for 10–15 minutes and performs 2–3 practice sprints. Body weight and conditioning history are noted.
Protocol (6×30m, 20 sec rest): The participant runs 30 meters at maximum speed. After a 20-second passive rest, they perform another 30-meter sprint. This is repeated 6 times (5–10 repetitions in different protocols).
Data Recording: Time and speed for each sprint are recorded. Best sprint time, mean time, and final trial time are calculated.
Calculation:
– Best sprint (Sbest, seconds)
– Mean sprint (Smean, seconds)
– Fatigue index (FI%) = [(Sworst − Sbest) / (Sbest × n) × 100] or simpler: sprint decrement (%) = [(Smean / Sbest) − 1] × 100
– Sprint quality = Sbest / (expected race speed)
Post-Test: Active cool-down walking is performed. RSA fatigue index enters seasonal tracking to monitor training adaptation.
Formula
Sprint decrement (%) = [(Smean / Sbest) - 1] × 100; lower % = better RSA
Equipment Required
30-40m düz alan, fotosel veya kronometre, koni
Normative Values (Age: 18-30 (team-sport athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | Sprint decrement <3% | Sprint decrement <4% |
| Good | Sprint decrement 3-5% | Sprint decrement 4-6% |
| Average | Sprint decrement 5-8% | Sprint decrement 6-9% |
| Below Average | Sprint decrement 8-12% | Sprint decrement 9-13% |
| Poor | Sprint decrement >12% | Sprint decrement >13% |
Practical Applications
The RSA test is a critical indicator in conditioning programming and player selection in football, handball, basketball, and rugby. It shows a strong correlation with match performance.
Limitations
Protocol variety makes normative data comparison difficult. Rest duration greatly affects RSA; a consistent protocol is essential.
Related Tests: RAST Test, 30-15 IFT, Yo-Yo IR2
Sources: Girard O et al., 2011, Sports Med; Bishop D et al., 2011, Sports Med
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 Repeated Sprint Ability Test (RSA) measures the capacity for repeated maximal short-duration sprints, one of the most important physical qualities in team sports. Various RSA protocols exist; in the most common version, the participant runs 6–10 times over 30–40 meters. Preparation: A flat 30 or 40-meter surface is marked. Photoelectric cells are placed at start and finish points. The participant warms up for 10–15 minutes and performs 2–3 practice sprints. Body weight and conditioning history are noted. Protocol (6×30m, 20 sec rest): The participant runs 30 meters at maximum speed. After a 20-second passive rest, they perform another 30-meter sprint. This is repeated 6 times (5–10 repetitions in different protocols). Data Recording: Time and speed for each sprint are recorded. Best sprint time, mean time, and final trial time are calculated. Calculation: - Best sprint (Sbest, seconds) - Mean sprint (Smean, seconds) - Fatigue index (FI%) = [(Sworst − Sbest) / (Sbest × n) × 100] or simpler: sprint decrement (%) = [(Smean / Sbest) − 1] × 100 - Sprint quality = Sbest / (expected race speed) Post-Test: Active cool-down walking is performed. RSA fatigue index enters seasonal tracking to monitor training adaptation. Formula
Sprint decrement (%) = [(Smean / Sbest) - 1] × 100; lower % = better RSA
Equipment Required
30-40m düz alan, fotosel veya kronometre, koni
