Running-Based Anaerobic Sprint Test (RAST)
Developed in the late 1990’s, the Running-Based Anaerobic Sprint test was designed to measure anaerobic power and capacity.
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By Owen Walker
27 Jan 2016 | 5 min read
Contents of Article
Developed in the late 1990’s, the Running-Based Anaerobic Sprint test was designed to measure anaerobic power and capacity. It is a simple test, requiring little equipment, and boasts significant test validity and reliability. Many useful variables can be extracted simply from this test, and thus it is often a favourable choice for strength and conditioning coaches and sports scientists.
Keywords: anaerobic power, anaerobic capacity, sprint test
Developed in the UK in 1997 by Draper and Whyte (1) at the University of Wolverhampton, the Running-Based Anaerobic Sprint Test (RAST) is a testing protocol designed to measure anaerobic power and capacity (2). The test involves six sprints over a 35-meter distance, with a 10-second recovery between each sprint. Due to its accuracy as a test and its simplicity, the RAST is commonly used by exercise professionals to monitor performance.
The RAST is capable of identifying two primary measures via a running-based protocol: 1) anaerobic capacity, and 2) anaerobic power. As these values are vital factors in sports which demand repeated short-duration maximal efforts, this particular test may be a suitable assessment tool for athletes who compete in running-based sports and are exposed to similar workloads – such as football (soccer), basketball, and handball (2).
It is important to understand that whenever fitness testing is performed, it must be done so in a consistent environment (e.g. facility) so that it is protected from varying weather types, and with a dependable surface that is not affected by wet or slippery conditions. If the environment is not consistent, the reliability of repeated tests at later dates can be substantially hindered and result in worthless data.
Equipment Requirements
Before the start of the test, it is important to ensure you have the following items:
Test Configuration
Figure 1 displays the test configuration for the RAST, this setup must be adhered to if accurate and reliable data is desired.
Testing Procedure
If timing gates are not available, then the test administrators should have recorded the duration of each sprint to the nearest hundredth of a second. These sprint times, along with body mass, are then used to calculate anaerobic capacity and power outputs.
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The results of the test can be calculated using the formulas:
Key Values – Power (Watts); Body mass (kilograms); Distance (meters); Time (seconds); Velocity (seconds); Acceleration (seconds); Force (Newtons).
How to: Calculate Peak Power Output (PPO)
From the six sprint times and PPOs, you can then calculate the following:
How to: Calculate Fatigue Index (FI)
This value represents the rate at which the power (W) declines in the participant’s performance. The lower the value the better the participant’s ability to maintain performance, and vice versa. Participants with high FI values may need to improve their anaerobic capacity and resistance to fatigue.
How to: Calculate Relative Peak Power Output (RPP)
This unit of measure allows for a somewhat fair comparison between participants of various weights and sizes.
How to: Calculate Anaerobic Capacity (AC)
Anaerobic capacity is the total work completed during the test duration.
When conducting the test there are several factors that need to be taking into consideration before you begin – some being:
Previous research has demonstrated that the RAST can be used as a valid and reliable measure of peak power, mean power, and fatigue index (2). Furthermore, a recent study has also demonstrated that the paediatric RAST (modified RAST) is also a valid and reliable measure in healthy young children (4).
Some coaches believe that reading one article will make them an expert on Performance Testing. Here’s why they’re wrong…
Performance Testing entails many, many topics. By choosing to simply read up on The Running-Based Anaerobic Sprint Test and ignore the sea of other crucial Performance Testing topics, you run the risk of being detrimental to your athlete’s success and not realising your full potential.
To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this article on The Multistage Fitness (Beep) Test.
Disclaimer
All sports science and testing information provided in this article is for informational and educational purposes only. We do not accept any responsibility for the administration or provision of any testing conducted, whether that results in any positive or negative consequences. As an example, we do not take any responsibility for any injury or illness caused during any test administration. All information is provided on an as-is basis.
Reference List (click here to open)
Owen Walker MSc CSCS
Founder and Director of Science for Sport
Owen is the founder and director of Science for Sport. He was formerly the Head of Academy Sports Science and Strength & Conditioning at Cardiff City Football Club, and an interim Sports Scientist for the Welsh FA. He also has a master’s degree in strength and conditioning and is a NSCA certified strength and conditioning coach.
Learn how to effectively carry out tests on your athletes without spending a penny. You’ll master performance testing, field tests, gym tests and more for free.