Here are three effective MAS-based workouts tailored to improve your aerobic capacity, speed, and endurance:
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1. Short Intervals for Speed and Endurance

15 Seconds On, 15 Seconds Off @ 120% MAS

• Objective: Develop aerobic capacity and improve high-speed endurance.
• Work: Run for 15 seconds at 120% of your MAS.
• Rest: Walk or jog for 15 seconds.
• Reps: 8-12 repetitions per set.
• Sets: 2-3 sets with a 4-minute rest between sets.
• Example: If your MAS is 4 m/s, run 60 meters (4 x 15) in 15 seconds.

What Is Maximal Aerobic Speed (MAS)?

Maximal Aerobic Speed, or MAS, is one of the most useful metrics for assessing an athlete’s aerobic fitness and endurance capacity. It refers to the minimum speed required to reach maximal oxygen uptake (VO₂ max), making it a practical way to measure how well an athlete can sustain high-intensity running efforts aerobically.
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For coaches, athletes, and sports scientists, MAS is a valuable tool because it helps take the guesswork out of endurance training. Instead of using generic running sessions, you can base training intensities on an athlete’s actual fitness level.

Whether you are a runner, field sport athlete, or coach working with a team, understanding MAS can help you programme more effectively, improve conditioning, and monitor progress over time.

If you want to stand out on the pitch, raw effort isn't enough - you need explosive speed. At Atlas High Performance, our programmes are designed to make athletes faster, sharper, and undeniably confident when changing direction. We’ve reverse-engineered the proven sprint training methods of world-class coaches like Les Spellman, Tony Holler, and Speedworks to build the best athletic development program. Stop wasting time with generic fitness drills - here are the 5 best exercises for speed to help any athlete accelerate faster and leave the competition behind.

Are you working hard to run faster, move quicker, and boost your athletic performance but not sure where to start? Whether you're searching for the best speed exercises, workouts to improve sprint speed, or wondering how to increase speed for sports, it all begins with one thing: a clear understanding of your current performance.

At Atlas High Performance Centre, we offer Performance Assessments for Personal Training that break down exactly what you need to improve speed, acceleration, and overall fitness.

Ready to find out exactly where you're losing speed on the pitch?

👉 Click here to book your €149 Performance Assessment now

In a world where we are inundated with data on a daily basis, fitness trackers are all the rage. From Garmin, FitBit, Apple Watch, Huawei, Samsung and everything in between. There's so much choice out there, it's difficult to decide whether they are worth it or not? What happened to a good old casio, eh? This article won't be designed to tell you which one to get as it's very much personal preference. This article is more about what you should know before you by one, what to know while you have one and the pro's and cons of potentially having a smart watch/fitness tracker in your life.

I'll start by saying I currently own a Garmin Forerunner 235 and it's perfect for what I need it for. Tracking HR on a daily basis & tracking my runs (when I decide to go for one). Outside of that it's just a regular watch for me. While fancy gadgets can be nice to have and they almost act as a status symbol nowadays, it's important to know exactly how to use the data that your smart watch gives you. "Not everything that glitters is gold" , as the saying goes and the same holds true for these. Hopefully the following will help shed some light on that for you.

When trying to gain a competitive edge on the pitch or track, many players search for the best supplements for athletes. While there is no magic pill, finding clean, performance-enhancing supplements can significantly improve your recovery, speed, and raw power. Here is our expert guide from Atlas High Performance Centre to the only sports nutrition supplements you actually need.

Remember: Supplements are meant to supplement a solid nutrition foundation - not replace it. There are only a handful of performance supplements that genuinely move the needle. Here is your starting lineup.

Sprinting is the ultimate competitive advantage, whether you’re a GAA forward, a rugby winger, or a track athlete. If you want to increase your sprint speed, raw effort isn't enough. The key is to develop explosive power, efficient mechanics, and massive force production.

Many local athletes search for how to get faster, but the reality is that the best approach requires a combination of specific sprint drills, strength training, and plyometrics. Below, the coaches at Atlas High Performance break down the best exercises for speed so you can start training smarter right here in Limerick.​

In athletic development, the ability to produce high levels of power is the primary differentiator between average and elite performance. To optimise power output, coaches and sports scientists rely on a foundational biomechanical concept: the Force-Velocity Curve.

Understanding this inverse relationship allows us to move away from generalised programming and implement targeted, objective training interventions based on an athlete's specific physiological deficit.