Maximal Aerobic Speed Workouts: 3 Proven Sessions to Boost Endurance and Speed

⏱️ Need to find your MAS baseline first?
> You cannot run these intervals effectively if you are guessing your target times. Before you start programming these sessions, use our Free Maximal Aerobic Speed (MAS) Calculator to get your exact baseline score and target interval speeds.

​​3 Common Workouts Based on Maximal Aerobic Speed (MAS) Scores

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.

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