Max Aerobic Speed (MAS) can be a key metric for athletes, particularly in terms of conditioning and improving performance. MAS represents the highest speed at which an athlete can operate while still remaining in a state of aerobic energy utilisation. In this article, we'll explore effective ways to measure and calculate max aerobic speed, and discuss training methodologies that leverage this important measurement.
Measuring Max Aerobic Speed: Laboratory vs. Field Tests
There are two primary methods to measure MAS:
VO2 Max Test: Performed in a laboratory, this test is the gold standard for accuracy in measuring MAS. Unfortunately, establishing the velocity at which you are moving, as you progress through the energy systems requires specialised equipment and expertise, making it less accessible for many athletes and coaches.
Field-Based Running Test: This practical alternative involves a timed running test over a period of 5-7 minutes and can be performed almost anywhere with minimal equipment. Although less precise than lab tests due to variables like terrain, environment and changes of direction, it provides a sufficiently accurate MAS for training purposes.
How to Calculate Max Aerobic Speed
Calculating max aerobic speed for an athlete is straightforward: divide the distance they cover (in metres) by the time it took (in seconds) to cover that distance. The result is then presented as meters per second (m/s). For example, if an athlete runs 1000 meters in 5 minutes, their MAS would be:
MAS = Distance (m)/Time (s)
MAS =1000m/300s = 3.33 m/s
This calculation can be performed manually or by using our free MAS calculator.
Programming Training Using MAS
There are several training protocols that utilise max aerobic speed to improve conditioning and performance:
Eurofit Method: Involves intervals of running at 120% of MAS for 15–30 seconds, followed by equal rest periods. This is repeated for 5–10 minutes over 1-2 sets.
Max Aerobic Grids: Athletes work at 100–110% of MAS on one side of a rectangle, then reduce the intensity to 50–70% of MAS on the opposite side. This cycle continues for 5–10 minutes across 1-2 sets.
Long Interval Training: This includes sets of high-intensity exercise (90% MAS) interspersed with short rest periods. For instance, an athlete might perform:
6 sets of 3 minutes at 90% MAS, with 2 minutes rest.
5 sets of 2 minutes at 90% MAS, with 2 minutes rest.
4 sets of 90 seconds at 90% MAS, with 2 minutes rest.
This method is particularly effective for boosting both aerobic and anaerobic capacity.
Conclusion
Max Aerobic Speed is a vital element of an athlete's training regime, offering a quantifiable target for setting the intensity of workouts. By measuring and calculating MAS, athletes can tailor their training to improve endurance and performance significantly.
Downloadable MAS Sheet
To help athletes and coaches, we have created a free downloadable sheet to simplify the calculation and suggest training intensities based on the results. All you have to do is input your performance data (distance and time), and the sheet automatically calculates MAS and recommended training percentages. This tool can be accessed HERE.
If you're more of a visual learner, check out the YouTube version on this article here.
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