Preview
Hüseyin Akbulut, MSc (2026). Running Anaerobic Sprint Test (RAST): Protocol, Norms and Application. Sporeus. Retrieved, November 9, 2026. https://sporeus.com/en/egzersiz-testleri-en/running-anaerobic-sprint-test-rast/
Updated: ·
Measures: Running-based anaerobic peak power, mean power, fatigue index
Table of Contents
Difficulty: Hard | Category: Anaerobic
Protocol
The Running Anaerobic Sprint Test (RAST) is a field adaptation of the Wingate test for running sports. The participant performs 6 maximal 35-meter sprints with 10-second passive rest intervals between each sprint. Preparation: A flat, firm 35-meter surface is marked. A photoelectric cell system automatically measures sprint times; otherwise, trained stopwatch operators are required. The participant warms up for 10–15 minutes with running, dynamic stretching, and 2–3 light sprints. Body weight is recorded before the test. Test Procedure: The participant stands ready at the starting line. On command, they run 35 meters as fast as possible. The stopwatch is stopped at sprint completion and the value is recorded. After a 10-second passive rest, the participant returns to the start line and stands ready. This is repeated a total of 6 times. Data Recording: Time (seconds) is recorded for each sprint. Body weight (kg) and distance (35m) are fixed values. Calculation: For each sprint: – Velocity (m/s) = 35 / time – Acceleration (m/s²) = velocity / time – Power (W) = BW × velocity × acceleration – Or practical formula: Power (W) = (BW × 35²) / time³ Peak power = maximum sprint power; mean power = average of 6 sprints. Fatigue index (FI%) = [(PP − minimum power) / PP] × 100. Post-Test: A cool-down run is performed. Power profile and FI values are interpreted for the training program.Formula
Power (W) = (BW_kg × 35²) / time_sec³; FI% = [(PP - min_power) / PP] × 100
Equipment Required
35 m flat track or surface, stopwatch (timing gates preferred), cones
Normative Values (Age: 18-30 (athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | TP >12 W/kg | — |
| Good | TP 10.5-12 W/kg | — |
| Average | TP 9-10.5 W/kg | — |
| Below Average | TP 7.5-9 W/kg | — |
| Poor | TP <7.5 W/kg | — |
Practical Applications
RAST is a widely used field test for assessing sprint power and recovery capacity in football, basketball, athletics, and tennis athletes.Limitations
Hand-stopwatch measurement error can be ±0.1–0.3 seconds; this significantly affects power calculations. A photoelectric cell system is preferred.Related Tests: Wingate Anaerobic Test (30-sec), 40m Sprint Test, Repeated Sprint Ability Test (RSA)
Sources: Zagatto AM et al., 2009, J Strength Cond Res; Draper N & Whyte G, 1997, Peak Perform
References
- Zagatto AM, Beck WR, Gobatto CA. (2009). Validity of the running anaerobic sprint test for assessing anaerobic power and predicting short-distance performances. Journal of Strength and Conditioning Research, 23(6): 1820-1827. doi:10.1519/JSC.0b013e3181b3df32
- Bar-Or O. (1987). The Wingate anaerobic test: an update on methodology, reliability and validity. Sports Medicine, 4(6): 381-394. doi:10.2165/00007256-198704060-00001
- De Andrade VL, Santiago PRP, Kalva-Filho CA, Campos EZ, Papoti M. (2016). Reproducibility of Running Anaerobic Sprint Test for soccer players. Journal of Sports Medicine and Physical Fitness, 56(1-2): 34-38. https://pubmed.ncbi.nlm.nih.gov/25373469/
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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
Key Facts
Protocol The Running Anaerobic Sprint Test (RAST) is a field adaptation of the Wingate test for running sports. The participant performs 6 maximal 35-meter sprints with 10-second passive rest intervals between each sprint. Preparation: A flat, firm 35-meter surface is marked. A photoelectric cell system automatically measures sprint times; otherwise, trained stopwatch operators are required. The participant warms up for 10–15 minutes with running, dynamic stretching, and 2–3 light sprints. Body weight is recorded before the test. Test Procedure: The participant stands ready at the starting line. On command, they run 35 meters as fast as possible. The stopwatch is stopped at sprint completion and the value is recorded. After a 10-second passive rest, the participant returns to the start line and stands ready. This is repeated a total of 6 times. Data Recording: Time (seconds) is recorded for each sprint. Body weight (kg) and distance (35m) are fixed values. Calculation: For each sprint: - Velocity (m/s) = 35 / time - Acceleration (m/s²) = velocity / time - Power (W) = BW × velocity × acceleration - Or practical formula: Power (W) = (BW × 35²) / time³ Peak power = maximum sprint power; mean power = average of 6 sprints. Fatigue index (FI%) = [(PP − minimum power) / PP] × 100. Post-Test: A cool-down run is performed. Power profile and FI values are interpreted for the training program. Formula
Power (W) = (BW_kg × 35²) / time_sec³; FI% = [(PP - min_power) / PP] × 100
Equipment Required
35 m flat track or surface, stopwatch (timing gates preferred), cones
