Maximal Aerobic Speed

MAS: Maximal Aerobic Speed

Summary

Maximal aerobic speed (MAS) is simply the lowest running speed at which maximum oxygen uptake (V02 max) occurs, and is typically referred to as the velocity at V02 max (vV02 max). MAS was developed for the purpose of increasing the specificity of training and to enable coaches to monitor training loads more accurately. There are many tests which can be used to measure an athlete’s MAS, but for many, “corrective” equations must be used to accurately determine their MAS. Coaches need to understand the differences between these common aerobic tests and the corrective equations if they are to accurately measure MAS and prescribe training based on this information.

What is Maximal Aerobic Speed?

Maximal aerobic speed (MAS) is quite simply the minimal running velocity at which V02 max occurs – otherwise known as the velocity at V02 max (vV02 max) (1). In other words, it is the lowest speed at which maximum oxygen uptake (V02 max) occurrs (2, 3). For example, as an athlete can continue running, and even run faster even though they have already achieved their V02 max, MAS is then simply the ‘slowest’ speed an athlete will achieve their V02 max (4). Figure 1 displays an athlete achieving MAS during an incremental V02 max test. As a result, MAS is directly related to V02 max but not running economy (4)

Figure 1 – Maximal aerobic speed (vV02max) and the anaerobic velocity reserve (5)

As it was understood that V02 max is not a useful measure for setting running paces and durations for training, MAS was developed to help coaches understand the physical demand of their training prescription (1). It also allows coaches to be more specific with their training prescription and volume-load monitoring as they can prescribe specific speeds (4.4 m/s).

Also displayed in Figure 1, is the anaerobic velocity reserve, or what is otherwise referred to as the anaerobic speed reserve. The anaerobic velocity reserve is measured in metres per second (m/s) and is simply the speed difference between maximal aerobic speed and maximal sprint speed (5).

For example:

Athlete A has the following:

Maximal Aerobic Speed = 5.0 m/s
Maximal Sprint Speed = 10.0 m/s
Anaerobic Velocity Reserve = 5.0 m/s

Athlete B has the following:

Maximal Aerobic Speed = 4.6 m/s
Maximal Sprint Speed = 9.8 m/s
Anaerobic Velocity Reserve = 5.2 m/s

How to test Maximal Aerobic Speed

Training with your MAS

Most research looking into aerobic training is now focused on Maximal Aerobic Speed (MAS). The research clearly shows that the key to improving aerobic power is the amount of time spent above your MAS (Maximal Aerobic Speed: slowest running speed at which VO2 max occurs). So running at 120% of your MAS is more effective then running at 100% of your MAS. If an athletes MAS is 4.6 meters/second (m/s), running efforts at 5.52m/s (120% MAS) will improve aerobic power at a greater rate.

Training that involves performing short intervals at speeds greater than 100% MAS is highly effective and, to be more specific, intensities of 120% MAS [3]. This was in comparison to long slow distance training (LSD) and running continuously at 100% MAS. So going out and getting in your 5k run on the roads might not be the most effective strategy you can do to improve your aerobic power for the field.

Intervals at 90, 100 and 140% MAS didn’t provide the same impulse or the appropriate combination of intensity and volume to get the same effects as 120% MAS. This involves intervals of 15-30 seconds followed by an equal amount of rest between reps and repeated for 5-10 minutes.

So, in summary, high intensity intervals of 15-30 seconds, with similar rest times (either passive rest or low intensity activity e.g. 40-70% MAS), continued for 5-10 minutes and repeated for a number of sets, usually 2-4, will improve aerobic power and work capacity.

Eurofit Method

This is the most popular method of MAS training because of its simplicity. Run out your distance in the time, wait at the end for usually the same time, and then run back, repeated and repeated. Traditionally the Eurofit Method works at 120% MAS and 1:1 work to rest ratio; 15 seconds on, 15 seconds off. Like the Grids Method, initially work for 5 minutes and building up to 8-10 minutes, again depending on the demands of your sport, and performing only 1-2 sets. I suggest building the athletes work capacity for a few weeks before increasing the intensity, which can go up to 125 and 130% MAS respectfully.

Set up is individualised to each group, faster groups run further as seen in the Figure below (Figure 2). For example, everyone has 15 seconds to run to their respective distance, 15 seconds rest, and return back to the start line in 15 seconds, rest 15 seconds again and the process keeps repeating for the duration you’ve set, usually 6-10 minutes

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