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Total Time to Exhaustion
Cunningham and Faulkner Test Calculator
Quick Answer
This calculator assesses your anaerobic capacity based on the Cunningham and Faulkner treadmill test protocol. Enter your time to exhaustion to receive instant performance ratings and percentile rankings compared to athletic populations.
- Calculates performance rating based on published research data
- Based on the validated 1969 protocol (reliability r = 0.97)
- Provides sport-specific interpretations for athletes and coaches
What is the Cunningham and Faulkner Test?
The Cunningham and Faulkner Test is a maximal effort anaerobic fitness test performed on a treadmill (Cunningham & Faulkner, 1969). The participant runs on a treadmill at 8.0 mph (12.9 km/hr) and at an incline of 20% for as long as possible. This protocol creates extremely high metabolic demands that rapidly deplete anaerobic energy stores, making it an effective assessment of anaerobic capacity.
The test was developed to measure the ability to perform high-intensity exercise while working in oxygen debt. Originally used in research examining the effects of training on aerobic and anaerobic metabolism, the test has become a standard laboratory assessment for athletes in sports requiring repeated high-intensity efforts.
Test Duration
Typical times range from 30-70 seconds for most athletes.
Primary Measure
Time to exhaustion assesses anaerobic work capacity.
How to Perform the Cunningham and Faulkner Test
Equipment Required
- Treadmill capable of reaching 8.0 mph speed and 20% gradient
- Stopwatch accurate to 0.5 seconds
- Safety harness system (recommended)
- Heart rate monitor (optional)
Pre-Test Procedures
Before conducting the test, proper preparation is essential. Explain the test procedures to the participant, perform screening of health risks, and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, and test conditions. Ensure the athlete is well-rested and has not performed strenuous exercise in the previous 24-48 hours. See more details of pre-test procedures.
Test Protocol
- Warm-up: Perform a treadmill warm-up for 5 minutes at approximately 10 km/hr (6.2 mph) at 0% incline to familiarize the athlete with test procedure and equipment.
- Practice Starts: Conduct a few short practice starts getting onto the moving treadmill at the test speed to ensure safe mounting.
- Rest Period: Allow 3-5 minutes rest with light stretching before the test begins.
- Test Setup: Set the treadmill to 8.0 miles/hr (12.9 km/hr) and incline of 20%.
- Test Execution: Start timing when the athlete begins running unsupported. The test continues until exhaustion, meaning the athlete grabs the handrail or cannot maintain the required speed.
- Scoring: Record time to the nearest 0.5 seconds.
Pro Tip: Strong verbal encouragement throughout the test is essential for obtaining maximal effort and valid results. The test should feel extremely demanding, with athletes reaching near-complete exhaustion.
Understanding Your Results
Your time to exhaustion reflects your anaerobic capacity - the total amount of work that can be performed using anaerobic energy pathways. Longer times indicate greater anaerobic work capacity, which is essential for sports involving repeated high-intensity efforts.
Performance Standards
| Rating | Time (seconds) | Typical Athletes |
|---|---|---|
| Elite | >65 | Professional sprinters, elite team sport athletes |
| Excellent | 55-65 | Competitive athletes, collegiate level performers |
| Good | 45-55 | Well-trained recreational athletes, fit individuals |
| Average | 35-45 | Recreational athletes, general fitness population |
| Below Average | <35 | Beginners, individuals new to anaerobic training |
Note: These standards are based on athletic populations. The original Cunningham and Faulkner (1969) research showed run times ranging from 36 to 66 seconds among trained subjects. Research with collegiate soccer players found average times of 41-42 seconds.
The Science Behind the Test
Energy System Contribution
The Cunningham and Faulkner test primarily challenges the anaerobic energy systems due to the extremely high exercise intensity. Running at 8 mph on a 20% grade requires approximately 95-100% of maximal oxygen uptake, meaning the aerobic system cannot meet the energy demands. The deficit is covered by anaerobic metabolism, which includes both the phosphagen (ATP-PCr) system and anaerobic glycolysis.
During the test, blood lactate accumulates rapidly as the glycolytic system produces ATP to sustain muscular contraction. Maximal blood lactate values typically reach 12-15 mmol/L following the test, indicating substantial anaerobic contribution. This makes the test highly effective for assessing an athlete's tolerance for high-intensity exercise and their capacity for anaerobic work.
Test Validity
Research has validated the Cunningham and Faulkner test against other measures of anaerobic capacity. Studies have found significant correlations with the Wingate Anaerobic Test (r = 0.74-0.82), demonstrating that the test measures similar constructs. The test-retest reliability coefficient of 0.97 indicates excellent reproducibility when performed under standardized conditions.
Sport-Specific Applications
Team Sports
Athletes in soccer, basketball, hockey, and other team sports benefit from high anaerobic capacity due to the repeated sprint nature of their activities. Research with collegiate soccer players shows that anaerobic capacity correlates with on-field sprint performance and recovery between high-intensity efforts. Using this test, coaches can identify athletes who may need additional anaerobic conditioning.
Track and Field
Sprinters (100-400m) and middle-distance runners (800m) require substantial anaerobic capacity. The Cunningham and Faulkner test provides a running-specific assessment that may better predict performance compared to cycle-based tests like the Wingate for these athletes.
Combat Sports
Wrestlers, boxers, and martial artists need high anaerobic capacity to sustain explosive efforts throughout competition. This test can help quantify training adaptations and guide periodization planning for these athletes.
How to Improve Your Score
Anaerobic capacity can be developed through specific training protocols. The following strategies have been shown to improve performance on tests like the Cunningham and Faulkner:
High-Intensity Interval Training
Perform 30-60 second maximal efforts with 2-4 minute recovery periods. 4-8 repetitions, 2-3 sessions per week.
Sprint Training
Include hill sprints and resisted running to build anaerobic power. Progress volume gradually over 6-8 weeks.
Lactate Threshold Work
Training at or near lactate threshold improves buffering capacity and delays fatigue during maximal efforts.
Frequently Asked Questions
What is a good time for the Cunningham and Faulkner test?
A good time is typically 45-55 seconds for trained athletes. Elite athletes may achieve times of 55-66 seconds, while average fitness levels produce times of 35-45 seconds. The original research showed run times ranging from 36 to 66 seconds among trained subjects.
How is the Cunningham and Faulkner test performed?
The test is performed on a treadmill set at 8.0 mph (12.9 km/hr) with a 20% incline. After a warm-up and practice starts, the athlete runs until exhaustion. Timing begins when running unsupported and ends when the athlete grabs the handrail or cannot maintain pace.
What does the Cunningham and Faulkner test measure?
The test measures anaerobic capacity - the ability to produce energy without oxygen during high-intensity exercise. It specifically assesses the capacity of the phosphagen and glycolytic energy systems to sustain maximal effort running.
How reliable is the Cunningham and Faulkner test?
Research demonstrates excellent reliability with an intraclass correlation coefficient of 0.97. This makes it a highly consistent and reproducible measure of anaerobic capacity when performed under standardized conditions with proper motivation.
Who should use the Cunningham and Faulkner test?
The test is suitable for athletes in sports requiring anaerobic power, including sprinters, soccer players, basketball players, and team sport athletes. It is not recommended for beginners, those with cardiovascular conditions, or individuals not accustomed to maximal exercise.
How often should I perform this test?
For monitoring training adaptations, testing every 4-8 weeks during a training cycle is appropriate. Allow adequate recovery (48-72 hours) before and after testing to ensure valid results. Testing too frequently may interfere with training adaptations.
Can I compare my results to the Wingate test?
While both tests measure anaerobic capacity, direct comparison is not recommended as they assess different movement patterns. Research shows moderate correlation (r = 0.74-0.82) between the tests. Use the same test consistently for tracking progress.
Medical Disclaimer
Important: This test involves maximal exertion and significant physiological stress. It should only be performed by healthy individuals who are accustomed to high-intensity exercise. Obtain medical clearance before performing this test, especially if you have any cardiovascular risk factors, respiratory conditions, or musculoskeletal concerns. The results are estimates for educational purposes and should not replace professional assessment.
References
- Cunningham, D.A. and Faulkner, J.A. (1969). The effect of training on aerobic and anaerobic metabolism during a short exhaustive run. Medicine and Science in Sports and Exercise, 1(2), p. 57-64.
- Plowman, S.A. and Smith, D.L. (2014). Exercise Physiology for Health, Fitness, and Performance. Lippincott Williams & Wilkins.
- Rusko, H., Nummela, A., and Mero, A. (1993). A new method for the evaluation of anaerobic running power in athletes. European Journal of Applied Physiology, 66(2), 97-101.
- Bar-Or, O. (1987). The Wingate Anaerobic Test: An update on methodology, reliability and validity. Sports Medicine, 4, 381-394.
- Green, S. (1992). Measurement of anaerobic work capacities in humans. Sports Medicine, 13(5), 323-338.
- Gastin, P.B. (2001). Energy system interaction and relative contribution during maximal exercise. Sports Medicine, 31(10), 725-741.
- Nummela, A., Hämäläinen, I., and Rusko, H. (2007). Comparison of maximal anaerobic running tests on a treadmill and track. Journal of Sports Sciences, 25(1), 87-96.
Similar Tests
- Maximal Anaerobic Running Test (MART) — 20 sec sprint/100 sec recovery, on a treadmill
- Wingate Anaerobic Test — 30 second maximal effort cycle test
- Running-based Anaerobic Sprint Test (RAST) — Field-based sprint test
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