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.

Maximal Aerobic Speed (MAS) is a measure of an athlete's cardiorespiratory fitness. It represents the fastest pace an athlete can sustain using their aerobic energy system without accumulating lactic acid, which can cause fatigue and lower performance.

The MAS test is simple yet effective for gauging cardiovascular fitness. Athletes run a set distance (e.g., 1.2 km or more) at maximum effort, with their MAS calculated by dividing the distance (in meters) by the time taken (in seconds). This score helps monitor progress and tailor training programs to enhance endurance and overall performance.

Benefits of Improving MAS

Training to improve MAS offers several advantages, including:

• Better oxygen delivery to muscles.
• Increased stamina for prolonged activity.
• Enhanced physical fitness and overall performance.

For athletes involved in endurance sports - or any sport that requires sustained high-intensity effort - understanding your Maximal Aerobic Speed (MAS) can be a game-changer. While it's a concept often utilised by elite coaches and sports scientists, MAS is increasingly gaining attention among athletes at all levels. Knowing your MAS can help you tailor your training, improve endurance, and enhance your overall athletic performance.
In this article, we’ll dive into the science behind MAS, how it impacts performance in endurance sports, and why every athlete should be aware of their MAS.

What Is Maximal Aerobic Speed (MAS)?

Maximal Aerobic Speed (MAS) is defined as the lowest running speed at which an athlete reaches their VO₂ max - the maximum rate at which the body can take in and use oxygen during exercise. Essentially, MAS is the speed you can sustain using your aerobic energy system, meaning the system that uses oxygen to fuel exercise. At this speed, your body can supply enough oxygen to the working muscles to maintain activity without producing excessive fatigue. If you push beyond your MAS, you start using your anaerobic energy system, which doesn't rely on oxygen but causes a buildup of lactic acid. Lactic acid accumulation can lead to muscle fatigue and a decrease in performance.

​Atlas High Performance Centre is designed to help you achieve your unique fitness goals with a variety of expertly crafted programs. Here’s a detailed breakdown of what we offer and how each service can benefit you.

​When it comes to youth sports and physical development, many parents and coaches focus on skills training and general fitness. But one often overlooked yet highly beneficial area is sprint training. Sprinting isn't just about running fast; it's about building strength, coordination, and most importantly, confidence. Whether your child is involved in football, basketball, soccer, or simply wants to stay active, sprint training offers both physical and mental benefits that last a lifetime.

In this article, we’ll explore the numerous advantages of sprint training for children, including how it improves athletic performance and builds confidence - both on and off the field.

At Atlas High Performance, our Speed School sessions are all about getting athletes faster, more confident, better able to change direction and also improving their movement abilities on the pitch. We've taken the best parts of coaches like Les Spellman, Tony Holler and the guys at Speedworks and structured our sessions around that to give young athletes exposure to the best programme you can find. Here are 5 of our top exercises for increasing sprint speed and learning how to accelerate better.