The Dal Monte Repeat Sprint Test Calculator analyzes your ability to maintain sprint performance over five 40m or 50m sprints starting every minute. This calculator provides instant fatigue index calculation, helping athletes and coaches assess speed endurance. There are many similar repeat sprint tests, with varying sprint distance and recovery times. See also the similar FIFA Interval Test 1 (6 x 40m sprints, 1 minute recovery), sprint recovery (6 x 30m sprints every 20 seconds) and phosphate recovery (7 x 7-second sprints with 23 seconds recovery) tests.

Test purpose: this calculator assesses the ability to recover between sprint efforts and produce high-intensity sprints repeatedly, providing a fatigue index score.

Equipment required: timing gates (or 2 stopwatches), stopwatch for timing recovery, heart rate monitor (optional), measuring tape, marker cones, at least 60 meters of running track.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and use cones to mark out the course. See more details of pre-test procedures.

Procedure: timing gates (preferred) and marker cones are placed 40 or 50 meters apart to indicate the sprint distance (50 m for men and 40 m for women). The participant's front foot is placed behind the starting line, and when ready begins the first sprint, running maximally through the gate 40m or 50m away. A stopwatch to measure the recovery is also started when the athlete starts running. The sprint time is recorded while the other stopwatch continues to run. The subject needs to return to the start line within one minute, before sprinting again. A total of five sprints of maximal effort are completed.

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Scoring: the time for each sprint is recorded and entered into this calculator. The decline in sprint speed, known as the fatigue index, is determined to assess speed endurance. Heart rate is taken between the 40th and 55th second after each sprint, and between the 60th and 90th second after the fifth sprint, and finally at the end of the third minute post-test to evaluate recovery capacity.

Target population: team sport athletes including soccer, rugby, basketball, hockey, and tennis players

Comments: athletics spikes may be worn, but there should be the same conditions for all athletes, and the same conditions to be followed if the test is repeated. Make note of the surface used and if there is any wind.

How to Use the Dal Monte Sprint Test Calculator

Follow these simple steps to calculate your sprint fatigue index:

  1. Enter Your Sprint Times
    • Input all 5 sprint times in seconds (e.g., 5.82)
    • Times should progressively increase due to fatigue
    • Ensure accurate timing to 0.01 seconds if possible
    • Toggle between meters and yards if needed
  2. Get Your Athletic Results
    • View fatigue index percentage instantly
    • See performance category (Elite/Good/Average/Poor)
    • Compare to sport-specific standards
    • Track percentile ranking among athletes
  3. Understanding Performance Categories
    • Elite: <5% fatigue index - Top 5% of athletes
    • Good: 5-8% - Top 20% of athletes
    • Average: 8-12% - Average trained athlete
    • Below Average: >12% - Needs speed endurance work

Understanding Your Dal Monte Test Results

The fatigue index is the primary metric calculated by this tool, representing the percentage decline in sprint performance from your best to worst sprint. A lower fatigue index indicates better speed endurance and recovery capacity between efforts.

Interpreting Your Fatigue Index

The fatigue index calculation uses the formula: ((slowest time - fastest time) / fastest time) × 100. According to sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, elite team sport athletes typically achieve fatigue indices below 5%, while recreational athletes often exceed 12%.

For team sports requiring repeated sprint ability, a fatigue index below 8% is considered good. Athletes with higher indices should focus on improving their anaerobic capacity and recovery between efforts through specific training protocols.

Sport-Specific Standards

Different sports have varying optimal fatigue index ranges based on their demands:

  • Soccer/Football: Target <7% - matches involve 20-30 sprints
  • Rugby: Target <8% - high contact with sprint recovery
  • Basketball: Target <6% - continuous court transitions
  • Hockey: Target <7% - shift-based high intensity
  • Tennis: Target <9% - variable recovery between points

The Science Behind Dal Monte Test Calculations

Fatigue Index Formula

Our calculator uses the standard Dal Monte fatigue index equation:

Fatigue Index (%) = ((Slowest Sprint - Fastest Sprint) / Fastest Sprint) × 100

Where:

  • Fastest Sprint = Your best time among the 5 sprints (usually sprint 1)
  • Slowest Sprint = Your worst time among the 5 sprints (usually sprint 5)
  • Lower percentage = Better speed endurance

Additional Metrics Calculated

The calculator also determines:

  • Sprint Decline Score: Progressive increase in time from sprint to sprint
  • Average Speed: Mean velocity across all sprints (m/s or yd/s)
  • Performance Percentile: Ranking compared to athletic database
  • Recovery Index: If heart rate data provided

Accuracy and Limitations

This calculator provides estimates with approximately ±2% accuracy for trained athletes when using electronic timing. Factors that may affect accuracy include:

  • Manual timing introduces ±0.2 second variation
  • Surface conditions affect sprint times
  • Wind can impact results by up to 5%
  • Fatigue from prior training affects baseline

For sports-specific applications or elite athlete monitoring, consult with a sports scientist or strength coach for comprehensive assessment.

How to Improve Your Dal Monte Test Score

Improving your fatigue index requires targeted training of both anaerobic capacity and recovery systems. Research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, indicates that specific repeat sprint training can improve fatigue resistance by 15-20% in 6-8 weeks.

Training Recommendations

For High Fatigue Index (>12%):

  • Increase repeat sprint training 2-3x per week
  • Focus on 4-6 x 40m sprints with 60-90 second recovery
  • Add shuttle runs and change of direction drills
  • Build aerobic base with 20-30 minute tempo runs
  • Timeline: Expect 2-3% improvement per month

For Moderate Fatigue Index (8-12%):

  • Maintain current sprint volume
  • Add sprint endurance sets (8-10 reps)
  • Incorporate sport-specific drills
  • Focus on recovery techniques between efforts

For Low Fatigue Index (<8%):

  • Maintain speed endurance with weekly sessions
  • Focus on maximum speed development
  • Add resistance sprint training
  • Monitor for overtraining signs

Recovery Strategies

Between sprints during testing and training:

  • Active recovery walking maintains blood flow
  • Control breathing with 4-4-4 pattern
  • Stay hydrated but avoid excessive fluid
  • Mental preparation for next effort

Sport-Specific Applications of Dal Monte Testing

The Dal Monte test provides valuable data for different athletic populations, with sport-specific interpretations helping coaches optimize training programs.

Team Sports Applications

Soccer/Football

Soccer players typically perform 20-30 sprints per match, making the Dal Monte test highly relevant. Elite players achieve fatigue indices of 4-6%, with midfielders often showing better scores than defenders. Use test results to identify players needing additional speed endurance work during pre-season.

Rugby Union and League

Rugby demands repeated high-intensity efforts with incomplete recovery. Forwards typically show 8-10% fatigue index, while backs target 6-8%. Position-specific standards help tailor conditioning programs. Test monthly during season to monitor fatigue accumulation.

Basketball

Basketball's continuous transitions require excellent repeat sprint ability. Guards should target <6% fatigue index, centers 7-9%. NBA fitness standards suggest elite players maintain <5% even in fourth quarter simulation tests.

Individual Sports Applications

Tennis

Tennis players face variable recovery between points (20-25 seconds) and games (90 seconds). Professional players show 5-8% fatigue index, with clay court specialists often displaying better endurance. Test during different training phases to optimize periodization.

Track and Field

While primarily for team sports, sprinters use modified Dal Monte protocols for speed endurance. 400m runners target <4% fatigue index, while 100m sprinters accept higher indices focusing on maximum speed.

Using Results for Training Prescription

Based on your calculated fatigue index and sport requirements:

High Priority Sports (Soccer, Hockey, Basketball):

  • Test bi-weekly during pre-season
  • Target 2% improvement per training block
  • Integrate sport-specific repeat sprint protocols

Moderate Priority Sports (Tennis, Cricket, Baseball):

  • Test monthly during general preparation
  • Maintain standards during competition phase
  • Focus on position/role specific requirements

Similar Tests

Frequently Asked Questions

How do you calculate Dal Monte sprint test fatigue index?

The fatigue index is calculated as ((slowest time - fastest time) / fastest time) × 100. A lower percentage indicates better speed endurance and recovery capacity between repeated sprints.

What is a good Dal Monte test score for soccer players?

Elite soccer players typically achieve fatigue indices below 6%, with professional standards ranging from 4-7%. Youth players and amateurs often score 8-12% depending on training level.

How often should I perform the Dal Monte sprint test?

Test every 4-6 weeks during pre-season preparation, monthly during competition season, and after significant training blocks. Allow 48-72 hours recovery from heavy training before testing.

Can I use the Dal Monte test for youth athletes?

Yes, the calculator works for any sprint distances. Youth athletes can use shorter distances appropriate for their age group. Expect higher fatigue indices (10-15%) in developing athletes.

Why does my third sprint sometimes faster than my second?

This "warm-up effect" occurs when athletes aren't fully activated initially. Ensure proper warm-up including 2-3 practice sprints at 90-95% intensity before testing.

How can I improve my sprint recovery between efforts?

Focus on aerobic base training, repeat sprint protocols with decreasing rest periods, active recovery techniques, and proper breathing patterns. Improvements typically occur within 4-6 weeks of targeted training.

References

  1. Dal Monte, A., & Lupo, S. (1989). "Specific ergometry in the functional assessment of top class sportsmen." Journal of Sports Medicine and Physical Fitness.
  2. Spencer, M., Bishop, D., Dawson, B., & Goodman, C. (2005). "Physiological and metabolic responses of repeated-sprint activities." Sports Medicine.
  3. Girard, O., Mendez-Villanueva, A., & Bishop, D. (2011). "Repeated-sprint ability—Part I: Factors contributing to fatigue." Sports Medicine.
  4. Wood, R.J. (2008). "Reliability and validity of sprint fatigue testing protocols." International Journal of Sports Science.
  5. Glaister, M. (2005). "Multiple sprint work: physiological responses, mechanisms of fatigue and the influence of aerobic fitness." Sports Medicine.
  6. Bishop, D., & Edge, J. (2006). "Determinants of repeated-sprint ability in females matched for single-sprint performance." European Journal of Applied Physiology.
  7. Rampinini, E., et al. (2007). "Validity of simple field tests as indicators of match-related physical performance in top-level professional soccer players." International Journal of Sports Medicine.

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