RAST Test: Running-Based Anaerobic Sprint Test Guide

A field-based athlete needs repeated sprint ability, not just top speed. You run them through six short sprints, and by the final effort, their speed drops noticeably. The RAST test helps quantify this drop and understand both power and fatigue.

Quick Summary

Test name: Running-Based Anaerobic Sprint Test (RAST)
Purpose: Assess anaerobic power and fatigue
What it assesses: Sprint performance and fatigue index
Equipment: Stopwatch/timing gates, flat surface
Key outputs: Power, fatigue index, sprint times
Key limitation: Requires maximal effort and consistent conditions

What Is RAST?

RAST is a repeated sprint test involving six maximal 35 m sprints with short recovery periods. It estimates anaerobic power and fatigue.

Why It Is Used

Used to assess:

• Anaerobic capacity

• Sprint performance

• Fatigue resistance

• Conditioning progress

What It Measures

Measures:

• Sprint time

• Peak power

• Mean power

• Fatigue index

Does not directly measure VO₂max or aerobic capacity.

Who It Is Useful For

Field sport athletes (football, rugby, hockey), sprinters, and high-intensity sport participants.

Equipment Required

Flat 35 m track
Timing system or stopwatch
Markers
Recording sheet

Step-by-Step Protocol

1. Warm up thoroughly

2. Perform 6 × 35 m maximal sprints

3. Rest 10 seconds between sprints

4. Record each sprint time

Scoring and Interpretation

Power is calculated using body mass, distance and time.

P=m×d2t3P = \frac{m \times d^2}{t^3}P=t3m×d2​

Where:
P = power
m = body mass
d = distance
t = time

Fatigue Index = (Max Power − Min Power) ÷ Total Time

Higher power = better performance
Higher fatigue index = greater fatigue

Reliability and Validity

RAST shows good reliability when sprint distance, recovery and timing are standardised.

Common Errors and Testing Limitations

Inconsistent timing
Poor pacing
Insufficient rest control
Surface differences

Practical Applications

Monitor conditioning
Track fatigue resistance
Support return-to-sport decisions

How to Record This in Measurz

Record:

• Sprint times

• Peak power

• Mean power

• Fatigue index

• Notes on conditions

Related Tests

100 m Shuttle Test
45-Second Run
400 m Run

FAQs

What does RAST measure? Anaerobic power and fatigue
How many sprints? Six
Is it maximal effort? Yes
Is it sport-specific? Yes
Can beginners perform it? With appropriate progression

Key Takeaways

RAST measures anaerobic performance and fatigue
Requires maximal effort
Best interpreted over time

References

Zagatto, A. M., et al. (2009). Running-based anaerobic sprint test.