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Home / Exercising / Fitness tests / Explosive tests / Fitness speed tests / Flying 30 metre
Flying 30 metre test
Introduction
Track athletes can quickly determine their maximum speed with the Flying 30 metre test.
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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
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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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