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)^[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) 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 turnaround as follows:

1. The athlete, using a standing start, gets ready to sprint
2. The 2nd assistant gives the command GO for the athlete to start and the 1st assistant starts his/her stopwatch
3. When the athlete completes the 35 metres
   •  the 1st assistant stops his/her stopwatch, records the time and resets the stopwatch
   • the 2nd assistant starts his/her stopwatch to time the 10 second turnaround
4. When 10 seconds has elapsed the 2nd assistant gives the command GO for the athlete to start, rests the stopwatch and the 1st assistant starts his/her stopwatch
5. 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

Example

Athlete weight = 76 Kilograms

Maximum Power

Is a measure of the highest power output and provides information about 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 for the athlete to maintain anaerobic performance. With a high fatigue index value (>10) the athlete may need to focus on improving their lactate tolerance.

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's anaerobic capacity.

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 the degree to which a test is consistent and stable in measuring what it is intended to 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 a variety of factors that may influence the results and therefore the test reliability.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

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.

Referenced Material

1. 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, 97, p. 3-5

Page Reference

The reference for this page is:

• MACKENZIE, B. (1998) RAST [WWW] Available from: http://www.brianmac.co.uk/rast.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Performance Evaluation
• Evaluation and Performance Tests