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

​​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:

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.

2. Moderate Intervals for Sustained Effort

30 Seconds On, 30 Seconds Off @ 105% MAS

• Objective: Build stamina and improve your ability to sustain higher-intensity efforts.
• Work: Run for 30 seconds at 105% of your MAS.
• Rest: Walk or jog for 30 seconds.
• Reps: 6-10 repetitions per set.
• Sets: 2-3 sets with a 3-minute rest between sets.
• Example: If your MAS is 4 m/s, run 126 meters (4 x 30 x 1.05) in 30 seconds.

3. Longer Intervals for Aerobic Endurance

3 Minutes On, 3 Minutes Off @ 90% MAS

• Objective: Develop aerobic endurance and improve recovery during long-duration efforts.
• Work: Run for 3 minutes at 90% of your MAS.
• Rest: Walk or jog for 3 minutes.
• Reps: 4-8 repetitions.
• Example: If your MAS is 4 m/s, run 648 meters (4 x 60 x 0.9) in 3 minutes.

Tips for Success

• Warm-Up: Always include a proper dynamic warm-up before starting these sessions to reduce injury risk.
• Track Distances: Use a GPS watch or pre-measured distances to ensure accurate pacing.
• Progress Gradually: Start with fewer reps or sets and gradually increase over time.

These workouts can help athletes improve endurance, running economy, and performance in sports requiring high-intensity efforts and sustained aerobic power.

Check out our workout calculator to create your own programme based on your fitness needs!