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MAXIMAL AEROBIC SPEED (MAS) CALCULATOR
Maximal aerobic speed (MAS) is often used by coaches, trainers, and sports scientists to measure an athlete's cardiorespiratory fitness level. It represents the highest running speed that an athlete can sustain using the aerobic energy system without the buildup of lactic acid. This is important because once lactic acid starts to accumulate, it can lead to muscle fatigue and decrease in performance.
The Maximal Aerobic Speed (MAS) testmaximal-aerobic-speed-a-guide-to-improving-endurance-and-performance.html is a simple and effective way to measure an athlete's cardiovascular fitness level. The test involves running a maximum effort distance, usually over a distance of at least 1.2 kilometers, at the fastest pace possible. The total time taken to complete the distance is used to calculate their MAS score. The MAS score is calculated by dividing the distance run in meters by the total time in seconds, which gives a measure of the athlete's maximal aerobic speed. By tracking their MAS score over time, athletes can monitor their progress and tailor their training program to improve their endurance and performance.
Improving MAS can have a range of benefits for athletes, including better oxygen delivery to the muscles, increased stamina, and better overall physical fitness. A well-designed training program that focuses on improving maximal aerobic speed can help athletes achieve their peak performance and reach their goals.
At Atlas High Performance, we're dedicated to helping athletes improve their fitness and performance. Our Maximal Aerobic Speed (MAS) calculator is a powerful tool that can help athletes of all levels measure their MAS and develop an effective training program to improve their endurance and reach their fitness goals.
Most common MAS running programmes are made up of one of the following:
Now, you can make your own running programme. All you have to do is perform a time trial. Pick a distance, usually greater than 1.2KM. Run it as fast as you can. Time it effectively. Enter your scores here and you have your own 4-6 week MAS running programme to improve your fitness.
The Maximal Aerobic Speed (MAS) testmaximal-aerobic-speed-a-guide-to-improving-endurance-and-performance.html is a simple and effective way to measure an athlete's cardiovascular fitness level. The test involves running a maximum effort distance, usually over a distance of at least 1.2 kilometers, at the fastest pace possible. The total time taken to complete the distance is used to calculate their MAS score. The MAS score is calculated by dividing the distance run in meters by the total time in seconds, which gives a measure of the athlete's maximal aerobic speed. By tracking their MAS score over time, athletes can monitor their progress and tailor their training program to improve their endurance and performance.
Improving MAS can have a range of benefits for athletes, including better oxygen delivery to the muscles, increased stamina, and better overall physical fitness. A well-designed training program that focuses on improving maximal aerobic speed can help athletes achieve their peak performance and reach their goals.
At Atlas High Performance, we're dedicated to helping athletes improve their fitness and performance. Our Maximal Aerobic Speed (MAS) calculator is a powerful tool that can help athletes of all levels measure their MAS and develop an effective training program to improve their endurance and reach their fitness goals.
Most common MAS running programmes are made up of one of the following:
- 15 seconds on , 15 seconds off @ 120% MAS - 2 to 3 sets of 8 to 12 reps with a 4 minute break between
- 30-45 seconds on , 30-45 seconds off @ 105% MAS - 2 to 3 sets of 6-10 reps with a 3 minute break between sets
- 60 seconds on , 60 seconds off @ 105% MAS - 6 to 10 sets in total
- 3 minutes on , 3 minutes off @ 90% MAS - 4 to 8 sets in total
Now, you can make your own running programme. All you have to do is perform a time trial. Pick a distance, usually greater than 1.2KM. Run it as fast as you can. Time it effectively. Enter your scores here and you have your own 4-6 week MAS running programme to improve your fitness.
| Time Interval | Distance (m) |
|---|---|
| 15s | |
| 30s | |
| 45s | |
| 60s | |
| 180s |
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