This is a test of the ability to maintain speed (reduce fatigue) over repeated sprints. The test involves six 30m sprints, with each sprint starting at 20 second intervals.
purpose: this is a test of anaerobic capacity, the ability to recover between sprints and produce the same level of power repeatedly.
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, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. See more details of pre-test procedures.
test setup: Two lines are drawn (or tape used) on the track 30 meters apart, and timing gates placed at these points. Two cones are placed 10m beyond each end of the 30m, which will be the turning area.
procedure: The participant places their preferred foot at the starting line and then sprints maximally for 30m, ensuring that they do not slow down before reaching the end. A stopwatch is started on the first movement of the runner, and is left on to measure total cumulative time. Record the time for each sprint from the timing gate system. After each sprint the runner turns (at the cones) and makes their way to the opposite end ready for the next sprint, to be done in the opposite direction to the previous sprint. The next 30 meter sprint starts 20 seconds after the first one started. This cycle continues until six sprints are completed. The sprints start a 0, 20 sec, 40 sec, 1 min, 1min 20 sec and 1min 40 sec after the start of the first sprint.
scoring: The total of all six sprints are used as the score. In the 2008 AFL draft camp, the top 10 results were between 24.8 and 25.5 seconds. A fatigue index can be calculated by comparing the first and last sprint times. There are more results on the AFL draft camp results page.
target population: This test was designed for AFL, though it is suitable for most multi-sprint sports such as basketball, hockey, rugby and soccer.
The Test in Action
- This test was once part of the Australian Rules Football (AFL) draft camp.
- Phosphate recovery test — 7 x 7-second sprints.
- Sprint fatigue test — 10 x 30m sprints.
- FIFA interval test 1 — 6 x 40m sprints.
- 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.
- Warming up for sprint testing
- Other anaerobic capacity tests
- Testing for intermittent sports
- Fitness testing at the AFL draft camp.
- Recovery methods after exercise