How Coaches Use Maximal Aerobic Speed (MAS) to Improve Team Fitness and Performance
Testing for MAS
To calculate MAS, athletes usually perform a time trial, such as a 6-minute run. The distance covered is divided by the total time in seconds to determine MAS in meters per second (m/s). There's more detail around testing in our recent article here.
For example:
Distance covered: 1,500 meters
Time: 360 seconds
MAS = 1,500 ÷ 360 = 4.17 m/s
Coaches use this figure to design training drills and monitor progress. You can use our MAS calculator to convert your teams testing scores into MAS values here.
To calculate MAS, athletes usually perform a time trial, such as a 6-minute run. The distance covered is divided by the total time in seconds to determine MAS in meters per second (m/s). There's more detail around testing in our recent article here.
For example:
Distance covered: 1,500 meters
Time: 360 seconds
MAS = 1,500 ÷ 360 = 4.17 m/s
Coaches use this figure to design training drills and monitor progress. You can use our MAS calculator to convert your teams testing scores into MAS values here.
Designing MAS-Based Workouts
Once a team’s MAS scores are determined, coaches can create targeted workouts that improve aerobic fitness and performance. We've also previously written about common ways of organising MAS based running sessions. You can read about them here.
Once a team’s MAS scores are determined, coaches can create targeted workouts that improve aerobic fitness and performance. We've also previously written about common ways of organising MAS based running sessions. You can read about them here.
Splitting the Team into Groups
When training a large team, it can be challenging to individualise for every athlete. A practical approach is to split the team into three groups based on their MAS scores:
This grouping system allows for some level of individualisation without overwhelming the coaching team with too many unique plans. For example:
Each group runs the same interval format but at speeds suited to their abilities (e.g., 120% MAS for their group’s average score).
Potential Issue: Athletes at the top or bottom of a grouping might not be challenged enough or may struggle to keep up. It’s the coach’s role to find the sweet spot where the groups are manageable, but everyone is pushed appropriately. Adjustments may be needed based on real-time feedback and performance.
When training a large team, it can be challenging to individualise for every athlete. A practical approach is to split the team into three groups based on their MAS scores:
- Top Third Group: High performers with the fastest MAS scores.
- Middle Third Group: Athletes with average MAS scores.
- Bottom Third Group: Those needing more fitness development.
This grouping system allows for some level of individualisation without overwhelming the coaching team with too many unique plans. For example:
Each group runs the same interval format but at speeds suited to their abilities (e.g., 120% MAS for their group’s average score).
Potential Issue: Athletes at the top or bottom of a grouping might not be challenged enough or may struggle to keep up. It’s the coach’s role to find the sweet spot where the groups are manageable, but everyone is pushed appropriately. Adjustments may be needed based on real-time feedback and performance.
Monitoring Progress
Regular MAS testing helps coaches track improvements in fitness levels over time. If players show increased MAS scores, it means their aerobic and anaerobic systems are getting stronger. Coaches can then adjust training volumes and intensities to match their progress. Coaches can re-test every 4-6 weeks based on time of year and their schedule.
Incorporating Sport-Specific Drills
Coaches can blend MAS training with sport-specific drills to replicate game scenarios. This is where you might split your group in half. One group performs a technical based drill while the others go through a block of MAS runs. For example:
This ensures players not only improve their fitness but also perform better under sport-specific conditions.
Regular MAS testing helps coaches track improvements in fitness levels over time. If players show increased MAS scores, it means their aerobic and anaerobic systems are getting stronger. Coaches can then adjust training volumes and intensities to match their progress. Coaches can re-test every 4-6 weeks based on time of year and their schedule.
Incorporating Sport-Specific Drills
Coaches can blend MAS training with sport-specific drills to replicate game scenarios. This is where you might split your group in half. One group performs a technical based drill while the others go through a block of MAS runs. For example:
- MAS sprints combined with passing drills in football.
- Interval runs with tackling practice in rugby.
This ensures players not only improve their fitness but also perform better under sport-specific conditions.
Advantages of MAS for Team Training
- Data-Driven Training: MAS provides clear, measurable targets for each player.
- Balanced Workload: Athletes are pushed to their limits without overtraining.
- Team Unity: Group MAS sessions build camaraderie while improving fitness collectively.
- Reduced Injury Risk: Properly calibrated sessions prevent overexertion and burnout.
Conclusion
Maximal Aerobic Speed (MAS) is a great tool for coaches looking to optimise their team’s fitness. By using MAS testing, designing targeted sessions, and splitting the team into manageable groups, coaches can improve aerobic capacity, speed, recovery, and overall game performance.
Thankfully, we've designed a useful tool for coaches to design their conditioning sessions below.
Maximal Aerobic Speed (MAS) is a great tool for coaches looking to optimise their team’s fitness. By using MAS testing, designing targeted sessions, and splitting the team into manageable groups, coaches can improve aerobic capacity, speed, recovery, and overall game performance.
Thankfully, we've designed a useful tool for coaches to design their conditioning sessions below.
Assuming you've done your due diligence and read both the articles on what MAS is and different types of sessions you can run. You can use this to organise your groups and download a programme for your group.
MAS Training Programme
| Group | MAS Score | Work Time (s) | Distance (m) |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
One last major tip for coaches using this, always start with LESS rather than more. It's much easier to progress small bits each week than it is to overload your players with too much volume. Start with less, add ~10% each week an by the time the season rolls around, you should be in flying form.
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