Anaerobic Fitness: Running-Based Anaerobic Sprint Test (RAST)

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.  

Introduction

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.

Quick Summary

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.

What Is the Assessment?

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.

Why It Is Used

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.

What It Measures

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.

Who It Is Used For

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.

Equipment Required

• 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.

Step-by-Step Protocol

1. Measure and mark a flat 35 m sprint distance.
2. Record body mass.
3. Complete a standardised warm-up including progressive runs and sprint preparation.
4. The athlete performs six maximal 35 m sprints.
5. Rest exactly 10 seconds between sprints.
6. Record each sprint time.
7. Calculate power for each sprint.
8. Identify peak power, minimum power, mean power and fatigue index.
9. Record surface, footwear, wind, timing method and athlete readiness.

Scoring and Interpretation

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.

Normative Data, Benchmarks or Reference Values

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.  

Practical Field Guidance Only

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.

Reliability and Validity

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 and Limitations

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.

Practical Applications

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

How to Record This in Measurz/MAT

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.

FAQs

What does RAST measure?

RAST estimates anaerobic power and fatigue resistance using six maximal 35 m sprints.

How many sprints are performed?

The standard protocol uses six 35 m maximal sprints with 10 seconds of recovery between efforts.

Is RAST the same as repeated sprint ability testing?

It is related, but RAST specifically calculates power and fatigue index from sprint times.

Are timing gates required?

Timing gates are preferred because power calculations are sensitive to timing error. Stopwatch timing can be used but should be recorded as a limitation.

Can RAST diagnose fitness or readiness?

No. It provides useful anaerobic performance data but should be interpreted alongside other assessment findings.

Key Takeaways

• 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.

References

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