Pat Riley’s 17s conditioning test

The “Riley Test” is one of basketball’s most famous gut-check: five rounds of “17s” -- 17 sideline-to-sideline sprints per round -- with short rests and a stringent time standard. Pat Riley made it the heartbeat of his Knicks and Heat camps, turning a simple shuttle run into a ritual of accountability: show up fit, execute tight turns, and keep hitting the line when your legs say stop. It's not just cardio, it’s culture that stresses technique, pacing, pain tolerance, and a team's resolve in barely fifteen minutes (NYTimes).

Guards had to complete five “17s” in a cumulative 5:05 (bigs i.e. forwards and centers in 5:35) with two-minute rests between runs, which translates to ~1:00 per 17. On the Heat’s first day with it in 1995, 13 of 20 players failed, underscoring how punishing it was even for pros.

One "17" is 17 court widths and with an NBA court 50 ft wide, that’s 850 ft (~259 m) of rapid stop-start sprinting (Video 1). The repeated accelerations and tight turns reward quickness, agility, and turn efficiency, not just straight-line speed.

For reference, ChatGPT estimates that an “in-shape” recreational adult can run a straight-line 259m sprint in roughly 45 to 60 seconds. The 17 mixes in 17 reversals of direction. The stop-start braking most likely adds ~15–25% time, so one can expect about 55–75 seconds for one rep at max effort for the in-shape adult.

As an aside, in track and field, the 400 meter “sprint”, approximately 100 m longer than the 17s, is considered among the most taxing of all events. The reason why is that it occupies the middle ground between sprinting (going all out, i.e. anaerobic) and a middle distance race in which runner’s pace themselves (aerobic). The first 200 m are run close to 200 m sprint race pace, but the last 100–150 m arrive under severe acidosis and phosphate buildup, where force production and coordination drop sharply -- hence the classic “tie-up.”

The Riley 17s test fits the profile for high-intensity interval training (HIIT). There are repeated, near-maximal ~1-minute shuttle efforts with ~2-minute recoveries (~1:2 work:rest) that spike heart rate (HR >85–90%) and tax phosphagen/glycolytic systems, much like repeated-sprint/shuttle HIIT for court sports. However, one big difference is that it is a test rather than a training regimen. One can use the Riley 17s as HIIT by not taking the time constraints as absolute, but instead scaling your times depending on your individual fitness level. For example , 4×17s at 90–95% of your best 17 time with 2:00 rest), then you can progress by trimming rest or adding a rep.

Compared to wind sprints, the Riley 17s may feel tougher because of the repeated change-of-direction and tighter time pressure. On the other hand, wind sprints can be programmed with longer repeats and shorter rests, resulting in more sustained oxygen debt (anaerobic). Track and field athletes may also push higher absolute speeds in wind sprints.

The New York Times sports reporter writing about the Riley's 17s Test put his money where his mouth is and attempted to pass the test. The author considered himself to be in good general fitness (weekly pickup hoops and ~25 miles of jogging). Overall his performance wasn't too bad: Day 1 went 1:09, 1:17, 1:25, 1:29, 1:31 to complete exhaustion. Day 2 peaked at 1:07 before fading to 1:11, 1:17, 1:21, 1:23. Days 3–5 stayed in that range, with only one split under 1:05. The main culprits were cumulative fatigue and the constant direction changes.

For those who are so inclined, ChatGPT offers the following structured 8-week program to improve your times:

“To pass the Riley 17s Test, build to the standard over ~8 weeks with two shuttle sessions and one strength/prehab day weekly, plus easy aerobic recovery between hard days. Start from shorter shuttles (10–12 widths) at ~105–110% of target pace with 2:00 rest, then raise volume and tighten pace/rest gradually until you’re hitting 3–5×17 near pass pace; cut any rep that drifts >5 s off target. Prioritize turn efficiency (low hips, outside-foot plant, minimal stutter steps), consistent breathing cadence, and even splits rather than hot starts. Lift twice weekly (split squats, RDLs, calf raises, Nordics, core/hip work) with low-dose plyometrics and mobility for calves, ankles, adductors, and hips. Track splits, RPE, and lower-leg soreness; if calves/Achilles bark, swap a shuttle day for bike/rower intervals at a similar 1:2 work-to-rest. Taper in week 8, arrive warmed and rehearsed, and for bigs/beginners or older athletes, extend the plan, keep rest slightly longer at first, and progress more gently—clearing any injury or cardiac risks with a clinician.”

In a nutshell, there are two shuttle sessions and one strength/prehab day per week, plus easy aerobic recovery between hard days. In addition, one is supposed to lift twice weekly (split squats, RDLs, calf raises, Nordics, core/hip work) along with low-dose plyometrics.

Although the author did not pass, he sums up the allure of the Riley Test for team sports like basketball: it compresses fitness, pain tolerance, technique, and team psychology into a short, merciless ritual that forges identity -- and reveals who can keep showing up.

For the recreational athlete, the 17s is an excellent high intensity exercise that can boost cardiovascular fitness, muscle anaerobic capability, and neuromuscular coordination and burst. The result is greater speed, endurance, and the ability to repeat high-intensity efforts.

Video 1. A demonstration of Pat Riley's 17s conditioning test.