RAST Test (Running-based Anaerobic Sprint Test): Protocol and Power Calculation

Even though this section is called "cardiovascular endurance," there's one type of endurance that doesn't depend on VO2max: the ability to repeat very intense efforts without dropping in performance. That's exactly what the RAST test measures, widely used in team sports (soccer, basketball, rugby) where players need to sprint over and over throughout a match.

What does this test measure?

The RAST assesses anaerobic capacity through 6 maximal 35-meter sprints separated by 10 seconds of recovery. From the times recorded, you calculate the power generated in each sprint and a fatigue index, which reflects how much performance drops between the first and last sprint.

Equipment needed

• Flat space of at least 40 meters
• Cones to mark the start and end of the 35 m
• Stopwatch (or photoelectric cells for greater precision)
• Scale for body weight

Execution protocol

1. Warm-up of 10-15 minutes with mobility, activation, and 2-3 progressive sprints
2. The subject performs 6 maximal 35-meter sprints at top speed, with 10 seconds of passive recovery between each one
3. Time each sprint individually
4. Calculate the power of each sprint using the formula: Power (W) = (weight in kg × distance²) / time³
5. Calculate the maximum power, average power, and minimum power of the 6 sprints
6. Calculate the fatigue index: (Maximum power − Minimum power) / total sprint time (in seconds)

Common mistakes

• Not respecting the exact 10 seconds of recovery (extending the rest reduces accumulated fatigue and alters the result)
• Using a manual stopwatch for short distances, where human error has a proportionally greater impact (photocells are preferable if possible)
• Not warming up properly, which increases injury risk during repeated maximal sprints

How to interpret the result

Variable	Reference values (trained team-sport athletes)
Maximum power	600-900 W (varies considerably by weight and level)
Average power	500-750 W
Fatigue index	< 5 W/s: good repeat-sprint ability
Fatigue index	5-10 W/s: moderate ability
Fatigue index	> 10 W/s: marked performance drop, deficit in anaerobic capacity/recovery between efforts

A low fatigue index is especially valued in sports with repeated high-intensity actions, as it indicates the athlete maintains sprint power throughout the entire test.

Related tests

The RAST pairs well with more traditional aerobic endurance tests, to get a complete picture of a team-sport athlete:

• Yo-Yo intermittent recovery test — ability to repeat intermittent high-intensity efforts with changes of direction
• Course Navette / Léger test — general aerobic capacity as the foundation that anaerobic capacity builds on

Track all 6 sprints with Movalytics

Manually calculating the power and fatigue index for 6 sprints, for every player on a team, is tedious work that's prone to errors. With Movalytics you can enter each sprint's time and the athlete's weight, and the app automatically calculates maximum power, average power, and the fatigue index, keeping a history to compare across preseason assessments.

Frequently asked questions

What's the difference between the RAST and a simple 30-40 m speed test? A simple speed test measures a single maximal sprint (pure speed), while the RAST measures the ability to repeat that effort, which is what actually happens in a match. Can it be done on grass, or only on a track? It can be done on any flat, safe surface (grass, athletics track, indoor court), as long as the distance is measured accurately and the surface is consistent across tests. How can the fatigue index be improved? Through specific repeated sprint ability (RSA) training, anaerobic power work, and in some cases by improving the general aerobic base, which helps recover faster between efforts.