HOW TO CALCULATE M.A.S. SCORE

MAS INTERVALS

Maximum Aerobic Speed (MAS) intervals are intervals designed to keep you on the threshold between your aerobic energy system and your anaerobic energy system. It is a process which helps you develop your VO2 Max aerobic capacity and your speed and power within this zone.

Our running programs include MAS running intervals. To complete these programs successfully, you’ll need to calculate your MAS score.

To calculate your MAS, complete the following:

  1. Perform a thorough warm-up for at least 20 minutes

  2. Time yourself running 1.5km. This is best done on a 400m track, or on a flat road. Ensure that you run at a perceived rate of 10/10 of maximal effort to ensure accuracy for testing and programming.

  3. Convert your time to total seconds and divide it by the length of the run to work out your MAS (m/sec), e.g., 4min 55sec = 295sec then 1500m/295secs = 5.08m/sec.

HOW TO USE M.A.S. IN THE WORKOUTS

The MAS workouts will look like any one of these:

  1. 5 x 15 sec at 100% MAS with 15 sec active recovery

  2. 5 x 15 sec at 110% MAS with 15 sec active recovery

  3. 5 x 15 sec at 120% MAS with 15 sec active recovery

  4. 10 x 15 sec at 100% MAS with 22 sec active recovery

  5. 10 x 15 sec at 110% MAS with 22 sec active recovery

Rest periods will typically be either 1:1 or 1:1.5 (W:R).

Using the MAS score above (5.08m/sec), your MAS distances for each workout are:

  1. 76m (15 x 5.08 x 100%)

  2. 84m (15 x 5.08 x 110%)

  3. 91m (15 x 5.08 x 120%)

  4. 76m (15 x 5.08 x 110%)

  5. 84m (15 x 5.08 x 100%)

You then set up your running track with each specified distance between markers for each workout. Using workout #1 as an example:

1.      Place your markers 76m apart

2.      Set your timer for 5 x 15:15 (seconds)

3.      On the beep, run 76m in as close to 15 seconds as possible.

4.      Rest for 15 seconds by walking

5.      Repeat these intervals 5 times.

NOTE: Before your start your program, ensure that you complete your MAS test and calculate your MAS distances and note these down for any of the given intensity levels.

Have these scores handy so that you can refer to them when you see the workouts on your program.