1. What is MAS?

MAS (Maximal Aerobic Speed) is a measure of an individual's running performance, calculated from their VO2max and running economy. It represents the minimum speed at which VO2max occurs.

2. How Does the Calculator Work?

The calculator uses the MAS formula:

Where:

• \( VO2_{max} \) — Maximum oxygen consumption (ml/kg/min)
• \( Cost \) — Running economy (ml/kg/km)
• 3.5 — Resting oxygen consumption (ml/kg/min)

Explanation: The formula calculates the running speed at which an individual reaches their maximum oxygen consumption by accounting for their running economy and subtracting the resting metabolic rate.

3. Importance of MAS Calculation

Details: MAS is crucial for designing effective training programs, setting appropriate training intensities, and monitoring athletic performance improvements over time.

4. Using the Calculator

Tips: Enter VO2max in ml/kg/min and running cost in ml/kg/km. Both values must be positive numbers for accurate calculation.

5. Frequently Asked Questions (FAQ)

Q1: What is a good MAS value?
A: MAS values vary by fitness level. Well-trained athletes typically have MAS values above 18 km/h, while recreational runners may range from 12-16 km/h.

Q2: How is VO2max typically measured?
A: VO2max is most accurately measured through laboratory graded exercise tests, but can also be estimated using field tests like the Cooper test or beep test.

Q3: What factors affect running economy?
A: Running economy is influenced by biomechanics, training status, footwear, body composition, and environmental conditions.

Q4: Can MAS improve with training?
A: Yes, both VO2max and running economy can improve with proper training, leading to increases in MAS over time.

Q5: How is MAS used in training?
A: MAS is used to set training intensities for interval workouts, with percentages of MAS used to determine appropriate running speeds for different workout types.