That's hard to achieve with continuous training, like running, cycling, etc because it's hard to maintain a sufficient intensity for prolonged periods.Ī more effective approach is via interval training, where you work at high intensity for a short period of time, then rest and repeat that for several rounds. Our formula is 15 seconds on then 15 seconds rest for 5 - 8 minute blocks with 3 minutes rest between each block. The goal of MAS training is to spend as much time while training at your Maximum Aerobic Speed. It's generally left up to the coaches to conduct for sports teams or large groups of athletes. These tests may be called submaximal because they are performed below (sub) max heart rate and below max exhaustion level, usually around 75-85 max heart rate. These can be done on the track and there are several ways to test your MAS. Assessing Maximal Aerobic Speed requires methodology and a good understanding or the process so we recommend hiring a coach or paying for a professional assessment. The beep test is a multi-stage fitness test used to measure cardiovascular fitness and maximum oxygen uptake (VO2 max). Before you can start training at your MAS, you will need to know where that is. The formula for predicting your V02 max using the beep test is V02 max 3.46 (level + No. MAS is simply defined as the slowest speed at which athletes will achieve their VO2 max. How to Calculate VO2 Max with the Beep Test.
