RAST

Running-based Anaerobic Sprint Test (RAST) to test runner anaerobic performance

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RAST

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but, in the analysis, we need to bear in mind the factors that may influence the results.

Objective

Draper and Whyte (1997) developed the Running-based Anaerobic Sprint Test (RAST) to test a runner's anaerobic performance. RAST is similar to the Wingate ANaerobic 30 cycle Test (WANT) in that it provides coaches with measurements of power and fatigue index. WANT is more specific for cyclists whereas the RAST provides a test that can be used with athletes where running is the primary method of movement.

Required Resources

To undertake this test, you will require:

400-metre track

Two Cones

Two Stopwatches

Two Assistants

How to conduct the test

This test requires the athlete to undertake six 35 metre sprints with 10 seconds recovery between each sprint.

The 1st assistant weighs and records the athlete's weight

The athlete warms up for 10 minutes

The assistants mark out a 35 metre straight on the track with the cones

The assistants each have a stopwatch

The athlete completes six 35 metre runs at maximum pace with 10 seconds allowed between each sprint for a turnaround as follows:

The athlete, using a standing start, gets ready to sprint

The 2nd assistant gives the command GO for the athlete to start and the 1st assistant starts his/her stopwatch

When the athlete completes the 35 metres the

1st assistant stops his/her stopwatch, records the time and resets the stopwatch

2nd assistant starts his/her stopwatch to time the 10-second turnaround

When 10 seconds have elapsed the 2nd assistant gives the command GO for the athlete to start, rests the stopwatch and the 1st assistant starts his/her stopwatch

3 and 4 are repeated six times

Assessment

Power output for each sprint is found using the following equations

Velocity = Distance ÷ Time

Acceleration = Velocity ÷ Time

Force = Weight × Acceleration

Power = Force × Velocity

OR

Power = Weight × Distance ² ÷ Time ³

From the six times calculate the power for each run and then determine:

Maximum power = the highest value

Minimum power = the lowest value

Average power = sum of all six values ÷ 6

Fatigue Index = (Maximum power - Minimum power) ÷ Total time for the 6 sprints

Maximum Power

Is a measure of the highest power output and provides information about the strength and maximal sprint speed. Research range is 1054 watts to 676 watts.

Minimum Power

Is the lowest power output achieved and is used to calculate the Fatigue Index. Research range is 674 watts to 319 watts.

Average Power

The higher the score the better the athlete's ability to maintain anaerobic performance over time.

Fatigue Index

Indicates the rate at which power declines for the athlete. The lower the value the higher the ability of the athlete to maintain anaerobic performance. With a high fatigue index value (>10) the athlete may need to focus on improving their lactate tolerance.

To use this app user must insert name and weight in (kg)

Click Start when testee do sprint

Click Stop when testee finish sprint

Click Reset to restart the stop watch

Time will automaticly insert when user click stop

After 6 run was did then click calculate to know maximum power, minimur power, average power and fatigue index

To clear all fill click clear button