The Phosphate Recovery Test is an anaerobic fitness test, assessing the the ability to recover between sprints and produce the same level of power repeatedly. The test involves seven flat-out sprints every 30 seonds (each sprint lasts seven seconds, with 23 seconds recovery).
purpose: this is a test of anaerobic capacity, the ability to recover between sprints and produce the same level of power repeatedly.
equipment required: stopwatch, measuring tape, marker cones, at least 60 meter track.
pre-test: Explain the test procedures to the subject. 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. Measure and mark out the course. Perform a standard warm-up. See more details of pre-test procedures.
test layout: Marker cones are placed two meters apart for the first 20 meters. At forty meters from the first cone, cones would again be placed two meters apart to 60 meters (see diagram).
procedure: The participants set themselves at the first cone (Start 1). On the command "go", each subject would sprints 'all out' for seven seconds. At seven seconds, "time" is called and an observer would note at what cone the subject had just past. The subject then has a 23 second passive recovery (walk/jog) period before the next sprint. For the second sprint participants would set themselves at the last cone (Start 2), facing back along the cones. At 30 seconds after the start of their first sprint, they would sprint again for seven seconds in the direction they had come. Again "time " is called at 7 seconds, and the distance run recorded. This is repeated for a total of seven sprints.
scoring: The drop off distance is calculated by subtracting the distance covered in the last sprint by the distance covered in the first sprint. It is expected that the last sprint would cover less distance than the other sprints due to fatigue.
target population: suitable for athletes involved in many multi-sprint sports such as basketball, hockey, rugby, soccer, AFL.
- Dawson, B., Ackland, T., Roberts, C., & Lawrence, S (1991) Repeated effort testing: The phosphate recovery test revisited. Sports Coach 14(2): 12-17
- Dawson, B.; Ackland, T.; Roberts, C. Kirby, R.F. (1991). Phosphate Recovery Test [Power Test of the Legs/Lower Body - Running Test]. (1984). IN: Kirby’s guide to fitness and motor performance tests. BenOak Pub. Co. Cape Girardeau, MO. Page(s): 370-371.
- sprint recovery test — for AFL players, 6 x 30m sprints.
- sprint fatigue test — 10 x 30m sprints.
- FIFA interval test 1 — 6 x 40m sprints, 1 minute recovery.
- Repeat Sprint Ability Test — 10 x 20m, starting every 20 seconds.
- RAST — 6 x 35m sprints.
- Cycling Repeat Sprint Test — a cycle test of anaerobic capacity, involving 5 x 6 second efforts every 30 seconds.