1. What is Maximum Aerobic Speed (MAS)?

Maximum Aerobic Speed (MAS) is the minimum running speed at which maximum oxygen uptake (VO₂ max) occurs. It's a key metric in endurance training that represents the fastest pace you can maintain while still using primarily your aerobic energy system.

2. How Does the Calculator Work?

The calculator uses the MAS formula:

Where:

• \( Distance \) — Running distance in meters
• \( Time \) — Time taken to cover the distance in seconds

Explanation: This simple calculation divides the distance covered by the time taken to determine your maximum aerobic speed in meters per second.

3. Importance of MAS Calculation

Details: MAS is crucial for designing effective training programs, setting appropriate training intensities, monitoring athletic progress, and predicting performance in endurance events.

4. Using the Calculator

Tips: Enter the distance in meters and time in seconds. For best results, use data from a maximal effort run over a known distance (typically 1-2km for accurate MAS assessment).

5. Frequently Asked Questions (FAQ)

Q1: What distance is best for MAS testing?
A: The Cooper test (12-minute run) or a 1-2km maximal effort time trial are commonly used distances for MAS assessment.

Q2: How can I improve my MAS?
A: Interval training at or near your MAS, tempo runs, and consistent aerobic base building can help improve your maximum aerobic speed.

Q3: How often should I test my MAS?
A: Every 4-6 weeks during training periods to monitor progress and adjust training intensities accordingly.

Q4: What's a good MAS value?
A: MAS varies by fitness level. Recreational runners typically have MAS values of 3.5-4.5 m/s, while elite athletes may exceed 6.0 m/s.

Q5: Can MAS predict race performance?
A: Yes, MAS strongly correlates with performance in endurance events from 1500m to marathon distances.