What is the MART Test?

The Maximal Anaerobic Running Test (MART) was developed by the Research Institute for Olympic Sports in Jyväskylä, Finland (Rusko et al., 1993). The MART consists of repeated 20-second sprints on a treadmill with 100-second rest periods. The sprint speeds increase until volitional exhaustion, providing a running-specific assessment of anaerobic power that correlates with track performance.

Test Purpose: The MART measures anaerobic power during sprint activities and the ability to recover between sprint efforts. Unlike the cycling-based Wingate test, MART is specifically designed for runners and provides sport-specific data for track athletes, team sport players, and cross-country skiers.

How to Conduct the MART Test

Equipment Required: Treadmill capable of setting to various gradients, stopwatch, and safety harness.

Pre-test Procedures: Explain 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. Calibrate the treadmill if required. Perform a standard warm-up. See more details of pre-test procedures.

Standard MART Protocol

Stage Speed (m/s) Speed (km/h) Speed (mph) Gradient
1 3.97 14.3 8.9 8.75%
2 4.32 15.6 9.7 8.75%
3 4.67 16.8 10.4 8.75%
4 5.02 18.1 11.2 8.75%
5 5.37 19.3 12.0 8.75%
6 5.72 20.6 12.8 8.75%
7 6.07 21.9 13.6 8.75%
8 6.42 23.1 14.4 8.75%
9 6.77 24.4 15.2 8.75%
10 7.12 25.6 15.9 8.75%

Procedure: Perform a standard warm-up on the treadmill, running for 5 minutes at 8 km/h and 0% grade. Practice getting on and off the treadmill at high speeds. The test consists of running on a treadmill for 20 seconds with 100 seconds recovery between runs. The speed of the first run is 3.97 m/s (14.3 km/h) and the inclination 5 degrees (8.75%). Thereafter, the speed is increased by 0.35 m/s (1.26 km/h) every run until exhaustion. The athlete should straddle the treadmill while the speed is set, then drop onto it to start sprinting for 20 seconds. Holding onto handrails is only permitted while getting onto the treadmill. Strong vocal encouragement should be given during the final runs. The test is stopped once the athlete is unable to run at the set treadmill pace.

⚠️ Safety Warning: For safety, a harness connected to the treadmill brake should be attached to the athlete when performing the sprints. Always have a trained supervisor present during testing.

How MART Power is Calculated

The calculator uses the American College of Sports Medicine (ACSM) running equation to convert treadmill speed and gradient into an oxygen demand equivalent, expressed as ml·kg-1·min-1:

ACSM Running Formula:

VO₂ = (0.2 × S) + (0.9 × S × G) + 3.5

Where: S = speed in m/min, G = fractional grade (8.75% = 0.0875)

Scoring Adjustments: Using the formula, maximal anaerobic power can be calculated from the speed of the last completed 20-second run, plus factoring the exhaustion time for the subsequent uncompleted sprint:

  • If the subject stops 10 seconds into the run: add 1 ml·kg-1·min-1, or 0.06 m/s
  • Each additional 2 seconds completed: add another 1 ml·kg-1·min-1 or 0.06 m/s

MART Performance Standards

Based on research studies validating the MART protocol, here are typical performance standards:

Athlete Type Pmax (ml·kg-1·min-1) Typical Final Speed
Elite Sprinters (100-400m) 115-125 7.0-7.5 m/s
Elite Middle-Distance (800m-1500m) 115-125 6.8-7.3 m/s
Marathon Runners 95-105 5.5-6.0 m/s
Trained Athletes (General) 105-115 6.0-6.5 m/s
Physically Active Males 100-110 5.5-6.2 m/s
Recreational Fitness 85-100 5.0-5.5 m/s

Source: Rusko et al. (1993), Nummela et al. (1996), Maxwell & Nimmo (1996)

Sport-Specific Applications

Track and Field Athletes

The MART is particularly valuable for sprinters (100-400m) and middle-distance runners (800m-10K) as it provides a running-specific anaerobic assessment. Sprinters typically achieve higher peak values (115-125 ml·kg-1·min-1), while distance runners may score lower due to different muscle fiber compositions and training adaptations. Research shows MART Pmax correlates positively with maximal 20-meter sprinting speed and countermovement jump height.

Team Sports

For soccer, hockey, basketball, and rugby players, the MART helps assess repeated sprint ability and recovery capacity. Team sport athletes benefit from both high anaerobic power and the ability to recover quickly between efforts. Target scores of 100-115 ml·kg-1·min-1 are typical for field sport athletes.

Cross-Country Skiing

The original MART can be modified for cross-country skiers by using poles on the treadmill, assessing the sport-specific anaerobic power that contributes to sprint finishes and uphill performance.

Speed Skating and Ice Hockey

The MART is modified to MACT (Maximal Anaerobic Cycling Test) for speed skaters and cyclists, providing similar assessment on a cycle ergometer when running-based testing is not appropriate.

MART vs Wingate Anaerobic Test

Research has validated the MART against the Wingate Anaerobic Test with significant correlation (r = 0.83, p < 0.001). Key differences include:

  • Sport Specificity: MART uses running while Wingate uses cycling
  • Duration: MART uses multiple 20-second stages; Wingate is a single 30-second effort
  • Protocol: MART is incremental with recovery; Wingate is all-out continuous
  • Measurement: MART expresses power as oxygen demand (ml·kg-1·min-1); Wingate uses watts

For runners and athletes in running-based sports, the MART provides more sport-specific assessment compared to the cycling-based Wingate test.

How to Improve Your MART Score

Anaerobic power can be developed through targeted training protocols:

Sprint Interval Training

Perform 4-8 repetitions of 20-30 second maximal efforts with 2-4 minutes recovery, 2-3 times per week. This directly mimics the MART protocol and develops the phosphocreatine and glycolytic energy systems.

Hill Sprints

Running at inclines similar to the MART (8-10% gradient) develops specific power output. Perform 6-10 hill sprints of 15-20 seconds with walk-back recovery.

Resistance Training

Research shows heavy resistance training improves MART performance by 2-3% through neural adaptations. Focus on squats, deadlifts, and power cleans with loads at 80-90% 1RM.

Plyometric Training

Countermovement jumps and depth jumps correlate with MART Pmax. Include 2-3 plyometric sessions per week during preparation phases.

Frequently Asked Questions

What is a good MART score for athletes?

Elite sprinters and middle-distance runners typically achieve MART scores of 115-125 ml·kg-1·min-1. Marathon runners average around 95-105 ml·kg-1·min-1, while physically active individuals typically score 100-110 ml·kg-1·min-1. Your classification depends on your sport and training status.

How accurate is the MART test?

The MART has demonstrated excellent test-retest reliability (r = 0.92 for Pmax) in research studies. It correlates significantly with the Wingate Anaerobic Test (r = 0.83) and track sprint performance, validating it as a reliable measure of running-specific anaerobic power.

How often should I perform the MART test?

Retest every 4-6 weeks during intensive training phases to track adaptations. Allow 48-72 hours recovery after hard training before testing. Seasonal testing at pre-season, mid-season, and end-of-season provides useful benchmarks.

What treadmill gradient is used in the MART?

The original MART protocol uses 5 degrees (8.75% grade). Some modified versions use 4 degrees (7%). This calculator uses the original 5-degree protocol as described by Rusko et al. (1993).

Can the MART predict race performance?

MART Pmax correlates positively with 20-meter sprint speed and countermovement jump height. While it provides valuable fitness data, race performance depends on many factors including race tactics, pacing, and aerobic endurance.

How does MART compare to the Wingate test?

The MART is running-specific while Wingate uses cycling, making MART more relevant for track athletes and runners. Both tests measure anaerobic capacity but through different modalities. MART correlates with Wingate (r = 0.83) but provides sport-specific assessment for running-based activities.

What warm-up is recommended before MART testing?

Perform 5 minutes of easy running at 8 km/h on 0% grade, followed by dynamic stretching and 2-3 practice transitions getting on and off the treadmill at progressively faster speeds. Allow 3-5 minutes rest before beginning the test.

References

  1. Rusko, H., Nummela, A., & Mero, A. (1993). A new method for the evaluation of anaerobic running power in athletes. European Journal of Applied Physiology and Occupational Physiology, 66(2), 97-101.
  2. Nummela, A., Alberts, M., Rijntjes, R.P., Luhtanen, P., & Rusko, H. (1996). Reliability and validity of the maximal anaerobic running test. International Journal of Sports Medicine, 17(Suppl 2), S97-102.
  3. Nummela, A., Hämäläinen, I., & Rusko, H. (2007). Comparison of maximal anaerobic running tests on a treadmill and track. Journal of Sports Sciences, 25(1), 87-96.
  4. Maxwell, N.S., & Nimmo, M.A. (1996). Anaerobic capacity: A maximal anaerobic running test versus the maximal accumulated oxygen deficit. Canadian Journal of Applied Physiology, 21(1), 35-47.
  5. American College of Sports Medicine. (1991). Guidelines for Exercise Testing and Prescription (4th ed.). Philadelphia: Lea & Febiger, 285-300.
  6. Lemos, F.A., & Santos, T.M. (2013). Chronotropic response to maximal anaerobic running test - MART. Revista Brasileira de Medicina do Esporte, 19(3), São Paulo.
  7. Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527-1533.

Similar Tests

  • The Anaerobic Cycling Test (MACT) is a modification of the MART for cyclists and speed skaters
  • Cunningham-Faulkner test — maximal treadmill test at 20% gradient

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