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RAST Test Calculator (Running-Based Anaerobic Sprint Test)

Calculate peak, mean and minimum power and the fatigue index from the six 35 m sprints of the Running-based Anaerobic Sprint Test (RAST), in watts and watts per kilogram.

Weight unit

Body weight

Sprint 1 time (35 m)

Sprint 2 time (35 m)

Sprint 3 time (35 m)

Sprint 4 time (35 m)

Sprint 5 time (35 m)

Sprint 6 time (35 m)

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How it works

power (W) = body mass (kg) × 35² ÷ time³ · fatigue index (W/s) = (peak power − minimum power) ÷ total time of the 6 sprints · power decrement = (peak − minimum) ÷ peak

The Running-based Anaerobic Sprint Test, developed at the University of Wolverhampton, is a field alternative to the Wingate bike test: six maximal 35 m sprints with 10 seconds of recovery between them. Power for each sprint follows from body mass, distance and time (force × distance ÷ time). Peak power reflects speed and strength, mean power anaerobic capacity, and the fatigue index how quickly power fades — lower is better for repeated-sprint sports.

Worked example

A 75 kg athlete runs 4.80, 4.90, 5.00, 5.20, 5.40 and 5.60 s: sprint 1 power = 75 × 1,225 ÷ 4.8³ = 831 W (11.08 W/kg), the slowest sprint gives 523 W, mean power is 684 W, and the fatigue index is (831 − 523) ÷ 30.90 s = 9.95 W/s.

Sources: Zagatto AM et al. Validity of the running anaerobic sprint test for assessing anaerobic power and predicting short-distance performances. J Strength Cond Res 2009

Frequently asked questions

How is the RAST test performed?

After a warm-up, sprint 35 m flat out six times, with exactly 10 seconds of recovery between sprints (turning to run back). Time each sprint to the hundredth of a second with timing gates or two timers.

What is a good RAST fatigue index?

Below about 10 W/s is considered good for team-sport athletes; values above 10 W/s suggest you should improve anaerobic endurance and recovery between sprints.

What is a good peak power in the RAST?

Elite male team-sport athletes often exceed 10–12 W/kg and women 8–10 W/kg. Compare your own results over time rather than across sports.

Is RAST the same as the Wingate test?

It measures the same qualities — peak power, mean power and fatigue — but by running instead of cycling, so the absolute numbers differ. RAST correlates well with Wingate results.

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This calculator is for educational purposes. Double-check important results before acting on them.