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Flying 30 metre test

Introduction

Track athletes can quickly determine their maximum speed with the Flying 30 metre test.

What is the point?

An athlete's track speed is ultimately determined by their maximum speed. Coaches use the Flying 30 metre test to predict their potential time for distances up to 200 metres.

What do you need?

  • 400 metre track
     
  • Cones
     
  • Stop watch
     
  • Assistant
     
How do you do the test?

  • Mark out a 60 metre section on the straight.
     
  • Run 60 metres from a standing start.
     
  • Use the first 30 metres to build up to maximum speed, then maintain the speed through to 60 metres
     
  • Record the time for the first 30 metres and the whole 60 metres
     
  • Rest
     
  • Repeat twice more
     


What results you'll get :

Regular testing will enable you to assess the effectiveness of your training program.

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 Females Males
91-100 2.90 - 2.99 seconds 2.50 - 2.59 seconds
81 - 90 3.00 - 3.09 seconds 2.60 - 2.69 seconds
71 - 80 3.10 - 3.19 seconds 2.70 - 2.79 seconds
61 - 70 3.20 - 3.29 seconds 2.80 - 2.89 seconds
51 - 60 3.30 - 3.39 seconds 2.90 - 2.99 seconds
41 - 50 3.40 - 3.49 seconds 3.00 - 3.09 seconds
31 - 40 3.50 - 3.59 seconds 3.10 - 3.19 seconds
21 - 30 3.60 - 3.69 seconds 3.20 - 3.29 seconds
11 - 20 3.70 - 3.79 seconds 3.30 -3.39 seconds
1 - 10 3.80 - 3.89 seconds 3.40 - 3.49 seconds

What is being measured again?

This test measures improvements in your maximum speed.


 
 

 

 

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