The maximal aerobic speed (or maximal running speed) is defined as the slowest speed at which you reach VO2max. This speed is used to help set an appropriate running pace in training programs. Here we describe a running test which can be used to calculate the maximal aerobic speed.

How to Use This MAS Calculator

Follow these steps to calculate your Maximal Aerobic Speed:

  1. Perform the MAS Run Test - Run 1.5-2 km at maximum sustainable effort on a flat course or 400m track. Pace the first laps at about 90% effort and increase to 100% on the final lap.
  2. Record Your Distance and Time - Note the exact distance run and your total time (minutes and seconds).
  3. Enter Your Results - Input your distance and time into the calculator above.
  4. Calculate - Click "Calculate MAS" to see your maximal aerobic speed and recommended training zones.

MAS Run Test Protocol

Test purpose: The purpose of this test is to calculate the maximal aerobic speed.

Equipment required: 1.5-2 km flat running course (e.g., 400m track), stopwatch, heart rate monitor (optional), marker cones, recording sheets.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course using cones. Perform a thorough warm-up. See more details of pre-test procedures.

Procedure: The aim of this test is to complete a run in the shortest possible time. If running around a 400m track, run the first few laps at a perceived 90% of maximum possible speed and increase to perceived 100% on the last lap. The last lap should be at least as fast as the first. Measure your heart rate immediately after completion of the test (or note it from the heart rate monitor).

Scoring: The maximal aerobic speed is the average speed for the run. Divide the run distance by the total time in seconds to get a running speed in meters/second. This is the maximal aerobic speed. See more about measuring Maximal Aerobic Speed, and also information about the Maximal Aerobic Speed.

maximum speed run test
Maximum speed run test

The Science Behind MAS Calculation

The formula for calculating Maximal Aerobic Speed is straightforward:

MAS (m/s) = Distance (meters) ÷ Time (seconds)

To convert to km/h, multiply the m/s value by 3.6. For example:

  • Running 2000m in 8 minutes (480 seconds)
  • MAS = 2000 ÷ 480 = 4.17 m/s
  • MAS = 4.17 × 3.6 = 15.0 km/h

This speed represents the velocity at which your aerobic energy system is working at maximum capacity. Training at various percentages of MAS allows coaches to target specific physiological adaptations.

MAS Training Zones Explained

60-70% MAS - Recovery

Easy jogging for active recovery and warm-up. Heart rate typically 60-70% max.

70-80% MAS - Aerobic Base

Building aerobic endurance. Long runs and easy distance training fall in this zone.

80-90% MAS - Tempo

Lactate threshold training. Sustained efforts that improve running economy.

95-105% MAS - VO2max

Intervals at or near MAS. Classic 3-5 minute intervals with equal rest periods.

105-120% MAS - Speed

Short, high-intensity intervals. 30-60 second efforts with longer recovery.

Sport-Specific MAS Applications

Maximal Aerobic Speed testing is used across many sports to optimize training:

Soccer/Football: MAS helps set interval training intensities for repeated sprint ability. Field players typically have MAS values of 15-18 km/h.

Rugby: Forwards and backs have different MAS requirements. Training zones help position-specific conditioning programs.

Track & Field: Middle and long-distance runners use MAS for tempo runs and interval sessions. Elite 800m-5000m runners often exceed 22 km/h MAS.

Team Sports: Basketball, hockey, and handball players use MAS-based training for game-specific fitness development.

Advantages and Disadvantages

Advantages: Groups of athletes can be tested at once, and it is a very cheap and simple test to perform. If the test is conducted on a 400m running track, all the athletes will be in view throughout the test.

Disadvantages: Practice and pacing are required, and performance on this test can be affected greatly by motivation. If running around a 400m track, you will be able to provide continual feedback on the time elapsed to help with pacing.

Comments: To achieve the best result for this test, adequate practice and good pacing are required.

Frequently Asked Questions

What is a good MAS for different fitness levels?

MAS values vary by training status: Recreational runners typically achieve 12-16 km/h, trained runners 16-20 km/h, well-trained athletes 18-22 km/h, and elite endurance athletes can exceed 22 km/h. These values help gauge your aerobic fitness relative to different populations.

How often should I retest my MAS?

Retesting every 4-8 weeks is recommended during intensive training blocks to track fitness improvements and adjust training zones. During maintenance phases, testing every 3-4 months is sufficient.

What's the difference between MAS and vVO2max?

MAS and vVO2max (velocity at VO2max) are essentially the same measurement - the minimum running speed that elicits maximal oxygen uptake. Both terms are used interchangeably in sports science literature.

Can MAS predict race performance?

Yes, MAS strongly correlates with endurance performance. Athletes can typically sustain approximately 85% MAS for a 10K race and 80% MAS for a marathon. This makes MAS a useful predictor and pacing tool.

How do I improve my MAS?

MAS improves through a combination of high-intensity interval training at 90-105% MAS and consistent aerobic base training at 70-80% MAS. A periodized approach alternating these intensities produces the best results over 6-12 weeks.

Is the 2km distance the best for MAS testing?

Distances of 1500-2000m are ideal because they challenge the aerobic system maximally without significant anaerobic contribution. Shorter tests (like 400m) measure anaerobic capacity, while longer tests may not elicit true maximal effort.

References

  1. Billat, V., et al. (1999). "Interval training at VO2max: Effects on aerobic performance and overtraining markers." Medicine & Science in Sports & Exercise, 31(1), 156-163.
  2. Dupont, G., et al. (2004). "The effect of in-season, high-intensity interval training in soccer players." Journal of Strength and Conditioning Research, 18(3), 584-589.
  3. Lacour, J.R., et al. (1990). "Assessment of running velocity at maximal oxygen uptake." European Journal of Applied Physiology, 60(2), 77-82.
  4. Buchheit, M., & Laursen, P.B. (2013). "High-intensity interval training, solutions to the programming puzzle." Sports Medicine, 43(5), 313-338.
  5. Wood, R.J. (2019). "Maximal Aerobic Speed Testing for Athletes." TopEndSports.

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