Evaluate aerobic and anaerobic endurance through repeated sprint series with partial recovery.
Henman Test
Test Objective
The Henman Test is designed to measure the aerobic and anaerobic capacity of athletes through repeated intermittent efforts. This test is specific to sports where athletes must alternate between high-intensity effort periods and recovery phases. The objective is to measure recovery speed and maximal sustained performance.
Test Protocol
The Henman Test consists of several series of sprints with partial rest.
Execution Sequence:
20 to 30-meter sprints: Each sprint is performed at maximal speed.
Each sprint is followed by an active recovery period of 30 to 60 seconds (low-intensity walking or jogging).
The test comprises 5 to 10 sprint series with a rest time of 2 to 3 minutes between each series.
Increasing intensity: The speed can increase with each series or be maintained at a high level to measure the athlete's ability to sustain performance.
Results Analysis
The result is evaluated based on:
Average sprint time: To assess the maximal speed reached.
Recovery capacity: To measure the effectiveness of active recovery between each sprint. If the athlete maintains good performance across repetitions, it indicates better aerobic and anaerobic endurance.
Interpretation of Results:
If the athlete begins to slow down significantly after several series, it may indicate a weakness in recovery or a decrease in anaerobic capacity.
If the athlete manages to maintain a consistent time across all sprints, this reflects excellent endurance.
Results Interpretation Table
Performance
Level
Maintenance of speed across all series
Excellent recovery and endurance capacity
Slight performance drop in the final series
Good recovery capacity
Significant decrease in speed
Limited recovery capacity, need to improve anaerobic endurance
✅ Advantages
Allows for the measurement of an athlete's aerobic and anaerobic endurance.
Useful for evaluating active recovery between intense efforts.
Suited for intermittent sports such as football, basketball, etc.
Relatively easy to administer, requiring minimal equipment.
⚠️ Limitations and Recommendations
As with any high-intensity test, it is essential to ensure the athlete is thoroughly warmed up before the test to prevent injuries.
Recovery management: If the athlete does not recover sufficiently between repetitions, their performance may start to decline, which skews the results.
This test is particularly well-suited for athletes who require high-intensity intermittent efforts.
💡 Coach’s Tip
The Henman Test is an excellent way to track an athlete's progress in their ability to maintain repeated high-intensity efforts, with special attention to active recovery between series. It can be used periodically to adjust training programs, focusing on improving recovery capacity and anaerobic power.