Repeat Sprint Ability Calculator

About the Repeat Sprint Ability Test

A repeat sprint test of anaerobic capacity, involving ten 20m sprints performed every 20 seconds. There are many similar repeat sprint tests, with varying sprint distance and recovery times. See also the similar sprint fatigue test (10 x 30m sprints every 30 seconds), sprint recovery (6 x 30m sprints every 20 seconds) and phosphate recovery (7 x 7-second sprints with 23 seconds recovery) tests. The following protocol was described in the document Tennis Australia National Physical Performance Protocols (2013).

Test purpose: this is a test of anaerobic capacity, the ability to recover between sprints and produce the same level of power repeatedly.

Equipment required: 1 stopwatch and timing gates (or two stopwatches), measuring tape, marker cones, at least 20 meters of flat non-slip track. Timing gates are preferred for such short distance sprint tests as the margin of error can be significant.

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, test conditions. Measure and mark out the test area. Perform an appropriate warm-up (see warm-up for sprints). See more details of pre-test procedures.

Procedure: marker cones, starting lines and timing gates are placed 20 meters apart to indicate the sprint distance. At the instructions of the timer, the subject places their foot at the starting line, waiting for the signal to 'go'. The stopwatch is started simultaneously with the first movement. The subject sprints maximally for 20m, ensuring that they do not slow down before reaching the end line. If a player's first sprint is not within 95 per cent of their previously recorded best 20 m sprint time, they will need to attempting the test again (after a 3-minute rest). If there are no timing gates, one stopwatch is used to time the sprint, the other continues to run. Record the time of the first sprint. The subject turns and makes their way to the end of the 20m track to run the next sprint in the opposite direction. Each 20-meter sprint starts 20 seconds after the previous run started. Players will be given a countdown with 10s, 3s, 2s and 1s remaining, before leaving on "Go". This cycle continues until ten sprints are completed, starting at 20 sec, 40 sec, 1 min, 1 min 20 sec, etc. after the start of the first sprint.

Understanding Your RSA Results

The repeat sprint ability test measures your capacity to maintain sprint performance when fatigue accumulates. According to research by sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, the percentage decrement score provides crucial insights into an athlete's anaerobic conditioning and recovery capacity between high-intensity efforts.

Scoring: All sprint times are recorded, and a Total Time (for the 10 sprints) is calculated. The percentage decrement is calculated by the following formula: (Total Time – (Best time x 10)) / Total Time x 100

Performance Categories for Athletes

Elite (<3% decrement): Outstanding fatigue resistance. Athletes in this category demonstrate exceptional anaerobic capacity and phosphate recovery systems. Elite tennis players typically maintain 97%+ of their initial sprint speed throughout all 10 repetitions.

Excellent (3-5% decrement): Strong repeat sprint ability suitable for high-level competition. Basketball guards, hockey forwards, and soccer midfielders at the professional level often score in this range.

Good (5-7% decrement): Solid performance with room for improvement. Collegiate and amateur athletes competing at regional levels typically achieve scores in this category.

Average (7-10% decrement): Typical performance for recreational athletes. This indicates adequate anaerobic fitness but suggests that specific repeat sprint training would benefit competitive performance.

Below Average (>10% decrement): Significant fatigue accumulation indicating need for improved conditioning. Athletes scoring above 10% should focus on building both aerobic base and anaerobic capacity through progressive training.

Sport-Specific Applications

Tennis Players

The repeat sprint ability test was specifically developed for tennis by Tennis Australia as part of their National Physical Performance Protocols. Tennis matches require hundreds of brief, explosive efforts during rallies, followed by short recovery periods between points. Elite tennis players typically score below 4% decrement, demonstrating their capacity to maintain explosive movement quality throughout long matches.

Professional players competing at Grand Slam level maintain exceptional RSA scores even during five-set matches lasting 3-4 hours. Research indicates that players with superior repeat sprint ability win more points during the critical late stages of matches when fatigue becomes a factor.

Team Sport Athletes

Basketball: Guards perform 40-60 high-intensity sprints per game during fast breaks, defensive transitions, and pressing situations. Elite point guards typically maintain 88-92% of their initial sprint speed, with shooting guards ranging from 86-90%.

Hockey: The shift-based nature of hockey makes repeat sprint ability crucial. Elite forwards maintain 89-93% speed across multiple shifts, while defensemen average 86-89%. The 20-second recovery period in this test closely mimics typical shift patterns.

Rugby: Backs require superior RSA for repeated attacking runs and defensive coverage. Elite backs typically score 4-6% decrement, while forwards range from 6-8%. Sevens rugby players, who compete in shorter but more intense matches, often achieve elite-level scores below 4%.

Soccer: Midfielders perform 150-250 brief intense actions per match and require the highest fatigue resistance (4-6% decrement). Wingers and forwards typically range from 5-7%, while center backs may score 6-8% due to different positional demands.

AFL (Australian Football): The continuous nature of AFL requires exceptional repeat sprint ability. Elite AFL players typically score below 5% decrement, with midfielders often achieving sub-4% scores due to the sport's intense running demands.

The Science Behind Repeat Sprint Ability

Repeat sprint ability depends on multiple physiological systems working together. The primary energy source for each individual sprint is the phosphocreatine (PCr) system, which provides immediate energy for explosive efforts lasting up to 10 seconds. Between sprints, your body must rapidly restore PCr stores and clear metabolic byproducts like hydrogen ions that cause muscle acidosis.

Research by sports science expert Robert Wood indicates that athletes with superior aerobic capacity demonstrate better repeat sprint ability because their aerobic system assists in PCr resynthesis during the brief recovery periods. This explains why elite team sport athletes combine both high-intensity sprint training and aerobic conditioning in their programs.

Key Physiological Factors

Phosphocreatine Recovery: The rate at which your muscles can restore PCr between sprints directly affects your ability to maintain power output. This process is approximately 70% complete after 20 seconds of recovery, which is why the test uses this specific recovery duration.

Buffering Capacity: Your body's ability to neutralize hydrogen ions and maintain muscle pH affects fatigue resistance. Athletes with superior buffering capacity can maintain higher sprint speeds as the test progresses.

Aerobic Contribution: While each sprint relies primarily on anaerobic energy, your aerobic system contributes to recovery between efforts. Studies show that VO2max correlates with percentage decrement scores, with athletes possessing higher aerobic capacity typically showing less fatigue.

Neuromuscular Factors: Sprint technique, muscle fiber composition, and neural drive all influence repeat sprint performance. Athletes with higher proportions of fast-twitch muscle fibers often achieve faster initial sprint times but may show greater decrement if anaerobic conditioning is insufficient.

How to Improve Your Repeat Sprint Ability

Improving RSA requires a multi-faceted training approach targeting both energy systems and neuromuscular qualities. According to research compiled by Robert Wood, the most effective programs combine high-intensity repeat sprint work with complementary training modalities.

Training Recommendations by Performance Level

For Below Average Scores (>10%):

• Build aerobic base with 2-3 moderate-intensity sessions weekly (30-45 minutes at 65-75% max heart rate)
• Begin with longer recovery repeat sprints (e.g., 6 x 30m with 60 seconds recovery)
• Incorporate strength training 2x weekly focusing on compound movements
• Progress gradually to shorter recovery periods over 6-8 weeks

For Average to Good Scores (5-10%):

• Implement sport-specific repeat sprint protocols 2x weekly
• Use varied recovery times (15-30 seconds) to challenge different energy systems
• Include high-intensity interval training (HIIT) 1x weekly
• Maintain aerobic base with 1-2 moderate sessions weekly
• Add plyometric training for improved power production

For Excellent to Elite Scores (<5%):

• Focus on sport-specific conditioning drills that mimic match demands
• Implement periodized training with emphasis during pre-season
• Use shorter, more intense sprint sets (e.g., 5 x 20m with 15 seconds recovery)
• Maintain through in-season with 1x weekly maintenance sessions
• Prioritize recovery and monitor for overtraining signs

Sample Training Protocols

Beginner Protocol (Building Foundation): 3 sets of 5 x 20m sprints with 45 seconds between sprints and 3 minutes between sets. Perform twice weekly with at least 48 hours recovery.

Intermediate Protocol (Progressive Overload): 4 sets of 6 x 20m sprints with 30 seconds between sprints and 2 minutes between sets. Gradually reduce recovery to 25 seconds over 4-6 weeks.

Advanced Protocol (Sport-Specific): 3-4 sets of 8-10 x 20m sprints with 20 seconds recovery, matching test conditions. Include directional changes if relevant to your sport.