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30. 8. 2012.

Flying 30 metre test

The objective of this test is to monitor the development of the athlete’s maximum speed.

Required resources

To undertake this test you will require:
  • 400m track – 60m marked section on the straight
  • Cone to mark 30m point
  • Stop watch
  • Assistant.

How to conduct the test

The test comprises of 3 x 60m runs from a standing start and with a full recovery between each run.

The athlete uses the first 30m to build up to maximum speed and then maintains the speed through to 60m.

The assistant should record the time for the athlete to complete the:
  • First 30m
  • Whole 60m.

To determine the athletes flying 30m time subtract the time for the first 30m from the time for the whole 60m.


Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Predictions for 100 and 200m

The athlete’s 100m time can be predicted from their flying 30m time using the following algorithm:
  • 4.8793289 + (time x 2.2011769) + (time x time x -0.040363)

The athlete’s 200m time can be predicted from their flying 30m time using the following algorithm:
  • 8.9693467 + (time x 4.787071) + (time x time x -0.107128).

Normative data for the flying 30 metre test

The following data has been obtained from the results of tests conducted with world class athletes.

% Rank
2.90 – 2.99s
2.50 – 2.59s
3.00 – 3.09s
2.60 – 2.69s
3.10 – 3.19s
2.70 – 2.79s
3.20 – 3.29s
2.80 – 2.89s
3.30 – 3.40s
2.90 – 2.99s
3.40 – 3.49s
3.00 – 3.09s
3.50 – 3.59s
3.10 – 3.19s
3.60 – 3.69s
3.20 – 3.29s
3.70 – 3.79s
3.30 – 3.39s
3.80 – 3.89s
3.40 – 3.49s

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are published tables to relate results to potential level of fitness and the correlation is high with experienced athletes.

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