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