RAST
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to consider factors influence the results.
Objective
Draper and Whyte (1997)[1] 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), providing coaches with power and fatigue index measurements. WANT is more specific for cyclists, whereas the RAST offers a test that can be used with athletes where running is the primary method of movement.
Required Resources
To conduct 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 of 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 section 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 their stopwatch
- When the athlete completes the 35 metres, the
- 1st assistant stops their stopwatch, records the time and resets the stopwatch
- 2nd assistant starts their 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 their 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 - the sum of all six values ÷ 6
- Fatigue Index - (Maximum power - Minimum power) ÷ Total time for the six sprints
Example
Athlete weight = 76 Kilograms
| Sprint | Time (secs) | Power (watts) |
| 1 | 4.52 | 1008 |
| 2 | 4.75 | 869 |
| 3 | 4.92 | 782 |
| 4 | 5.21 | 658 |
| 5 | 5.46 | 572 |
| 6 | 5.62 | 524 |
| Maximum Power | = 1008 watts |
| Minimum Power | = 524 watts |
| Average Power | = 736 watts |
| Fatigue Index | = 484 ÷ 30.48 = 15.8 watts/sec |
Maximum Power
It is a measure of the highest power output and provides information about the strength and maximal sprint speed. The research range is 1054 watts to 676 watts.
Minimum Power
The lowest power output is achieved and used to calculate the Fatigue Index. The 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. The lower the value, the higher the athlete's ability to maintain anaerobic performance. With a high fatigue index value (>10), the athlete may need to improve their lactate tolerance.
Analysis
Analysis of the test result compares it with the athlete's previous results for this test. It is expected that the analysis would indicate an improvement in the athlete's anaerobic capacity with appropriate training between each test.
Target Group
This test is suitable for sprint and endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.
Reliability
Test reliability refers to how a test is consistent and stable in measuring its intended measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors influencing the results and test reliability.
Validity
Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development. Marcos et al. (2013)[2] concluded that the RAST test was not a valid method to evaluate cyclists' anaerobic power performance, considering the Wingate test as a reference.
Advantages
- Minimal equipment required
- Simple to set up and conduct
- Can be conducted almost anywhere
Disadvantages
- Specific facilities required
- Assistant required to administer the test
Free Calculator
- RAST Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.
References
- DRAPER, N. and WHYTE, G (1997) Here's a new running based test of anaerobic performance for which you need only a stopwatch and a calculator. Peak Performance, 96, p. 3-5
- MARCOS, R. Q. et al. (2013) Validity of the RAST for evaluating anaerobic power performance as compared to Wingate test in cycling athletes. Journal of Physical Education, 19 (4), p.696-702.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (1998) RAST [WWW] Available from: https://www.brianmac.co.uk/rast.htm [Accessed