The Running-Based Anaerobic Sprint Test, commonly called the RAST, is a repeated sprint field test used to estimate anaerobic power, mean power, minimum power and fatigue index from six maximal 35 m sprints. The current MAT article describes RAST as a test of anaerobic power and fatigue through repeated sprints, using sprint times, power outputs and fatigue index as key outputs.
RAST was originally developed as a practical running-based alternative to laboratory anaerobic testing, and peer-reviewed studies have examined its validity and reliability in populations such as armed forces participants, sprinters and soccer players.
Athletes in running-based sports often need more than top speed. They need to produce repeated high-intensity efforts and maintain performance as fatigue accumulates. The RAST helps quantify this by combining repeated short sprints with power calculations and a fatigue index.
It is particularly useful when a professional wants a field-based estimate of anaerobic power and fatigue resistance without laboratory equipment. However, the test requires maximal intent, accurate timing and consistent conditions. Small errors in sprint timing can meaningfully alter calculated power.
Test name: Running-Based Anaerobic Sprint Test
Common abbreviation: RAST
Category: Anaerobic power / repeated sprint fatigue
Primary outputs: Sprint times, peak power, mean power, minimum power, fatigue index
Standard protocol: 6 × 35 m maximal sprints with 10 seconds recovery
Best suited to: Field sport athletes, sprinters, team sport athletes and high-intensity running-based sports
Key limitation: Power calculation is highly sensitive to timing accuracy and surface conditions.
The RAST is a repeated sprint test involving six maximal 35 m sprints with short recovery between efforts. The MAT article describes the test as six short sprints used to estimate sprint performance, anaerobic power and fatigue index.
Each sprint time is converted into a power estimate using body mass, sprint distance and sprint time. The highest calculated power is the peak power, the average of the six efforts is mean power, and the difference between highest and lowest power relative to total time provides a fatigue index.
RAST is used to assess:
Anaerobic power
Repeated sprint performance
Fatigue resistance
Peak and mean sprint power
Sprint decrement across repeated efforts
Training response in high-intensity athletes
Conditioning progress in running-based sports
It is a useful field test when the goal is to monitor repeated sprint ability rather than isolated sprint speed alone.
RAST may reflect:
Peak anaerobic power
Mean anaerobic power
Minimum power across repeated sprints
Fatigue index
Repeated sprint ability
Short-distance acceleration capacity
Ability to reproduce high-intensity efforts with short recovery
It does not directly measure VO₂max, aerobic capacity, maximal aerobic speed, lactate threshold or match performance.
RAST may be useful for:
Soccer players
Rugby and football players
Hockey players
Court sport athletes
Track sprinters
Field sport athletes
Strength and conditioning professionals
Exercise professionals monitoring anaerobic running performance
It may not be appropriate for beginners, clients without sprint exposure, or anyone unable to safely perform repeated maximal sprints.
Flat 35 m running surface
Cones or markers
Timing gates where available, or stopwatch if gates are unavailable
Body mass measurement
Calculator or spreadsheet for power calculations
Stopwatch or Measurz stopwatch for timing where timing gates are not available
Optional Measurz AR measurement to confirm sprint distance and setup
Optional Measurz metronome for warm-up rhythm or related conditioning drills
Optional Measurz rep counter for related repeated sprint or conditioning tests
MAT tools such as Anker, Gripper and Muscle Meter for related isometric strength profiling
Measurz/MAT platform for recording sprint times, power outputs, fatigue index, conditions and retest comparison
For best accuracy, timing gates are preferred. If using a stopwatch, record that method and avoid directly comparing stopwatch results with timing-gate results.
Measure and mark a flat 35 m sprint distance.
Record body mass.
Complete a standardised warm-up including progressive runs and sprint preparation.
The athlete performs six maximal 35 m sprints.
Rest exactly 10 seconds between sprints.
Record each sprint time.
Calculate power for each sprint.
Identify peak power, minimum power, mean power and fatigue index.
Record surface, footwear, wind, timing method and athlete readiness.
RAST commonly uses the following power equation:
Power = body mass × distance² ÷ time³
The MAT article also lists fatigue index as:
Fatigue Index = (Maximum Power − Minimum Power) ÷ Total Time
Record:
Sprint 1–6 times
Peak power
Mean power
Minimum power
Fatigue index
Fastest sprint
Slowest sprint
Sprint decrement
Timing method
Surface and environmental conditions
Higher peak power suggests stronger short-sprint output. Higher mean power suggests better repeated sprint power. A higher fatigue index indicates a larger decline across efforts and should be interpreted as greater fatigue or poorer fatigue resistance under the test conditions.
There are no universal RAST norms that apply across all sports, ages, sexes and training levels. The MAT article correctly notes that values vary by sport, level and sex.
Use these as general monitoring concepts rather than formal norms:
High peak power: strong short-sprint ability
High mean power: strong repeated sprint power
Low fatigue index: better maintenance of sprint output
Large power drop: greater fatigue across repeated efforts
Improvement over time: faster sprint times, higher mean power and/or lower fatigue index under the same conditions
For meaningful interpretation, compare the athlete with their own baseline, position group, sport group and testing history.
Zagatto, Beck and Gobatto investigated RAST reliability and validity for assessing anaerobic power and predicting short-distance performance, reporting that it has value as an anaerobic field test when standardised.
Burgess, Holt, Munro and Swinton investigated the validity and reliability of RAST in amateur soccer players and reported the DOI-linked study in Journal of Trainology. This supports its use in soccer contexts, but also reinforces that population-specific interpretation matters.
Common errors include:
Inaccurate timing
Inconsistent 10-second recovery
Poor sprint start consistency
Changing surface between tests
Not recording wind or weather
Using stopwatch and timing gates interchangeably
Testing when the athlete is fatigued
Poor warm-up
Pacing the early sprints instead of sprinting maximally
Overinterpreting fatigue index without considering timing error
The test should not be used as a standalone return-to-sport, conditioning or selection decision.
RAST can help professionals:
Monitor repeated sprint performance
Track fatigue resistance
Compare baseline and retest results
Profile sprint power across repeated efforts
Support conditioning programming
Identify athletes who maintain or lose power quickly
Combine sprint performance with strength, jump, hop, ROM and outcome measures
Record:
Test name: Running-Based Anaerobic Sprint Test
Body mass
Sprint distance
Sprint 1–6 times
Timing method
Peak power
Mean power
Minimum power
Fatigue index
Surface
Footwear
Weather and wind
Warm-up
Pain or symptoms
Reason for test termination if incomplete
Retest date
Measurz can store each sprint time, notes and calculated outputs. AR measurement can support sprint-distance setup, while the Measurz stopwatch can be used where timing gates are unavailable. MAT strength tools such as Anker, Gripper and Muscle Meter can be used alongside RAST to profile related strength qualities.
RAST estimates anaerobic power and fatigue resistance using six maximal 35 m sprints.
The standard protocol uses six 35 m maximal sprints with 10 seconds of recovery between efforts.
It is related, but RAST specifically calculates power and fatigue index from sprint times.
Timing gates are preferred because power calculations are sensitive to timing error. Stopwatch timing can be used but should be recorded as a limitation.
No. It provides useful anaerobic performance data but should be interpreted alongside other assessment findings.
RAST is a field-based anaerobic sprint test.
It uses six maximal 35 m sprints.
Main outputs are sprint times, peak power, mean power and fatigue index.
Timing accuracy is critical.
Measurz can record sprint times, conditions, outputs and retest comparisons.
Burgess, K., Holt, T., Munro, S., & Swinton, P. (2016). Reliability and validity of the Running Anaerobic Sprint Test (RAST) in soccer players. Journal of Trainology, 5(2), 24–29. https://doi.org/10.17338/trainology.5.2_24
Draper, N., & Whyte, G. (1997). Anaerobic performance testing. Peak Performance.
Movement Assessment Technologies. (2023). Anaerobic testing: Running-Based Anaerobic Sprint Test (RAST). https://www.matassessment.com/blog/running-based-anaerobic-sprint-test
Zagatto, A. M., Beck, W. R., & Gobatto, C. A. (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. https://doi.org/10.1519/JSC.0b013e3181b3df32
