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MAXIMUM AEROBIC SPEED : A PRACTICAL PERFORMANCE DRIVEN CONDITIONING METRIC

athletes are training for a soccer match on a field


Imagine you're a soccer coach with 20 players on your team, all with different fitness levels and athletic backgrounds. Your goal is to improve their aerobic conditioning before the season starts, but you face a real challenge: how do you know what speed each player should run during training?


Without a science-based framework, some players are working too easy and never adapting, while others are constantly hitting their limits and risk overtraining. The result? Inconsistent training quality, wasted time, and frustrated athletes. This is where MAS (Maximum Aerobic Speed) comes into play.


Maximum Aerobic Speed (MAS) is the minimum running speed at which an athlete reaches their maximal oxygen uptake (VO₂ max). It represents the lowest speed that elicits VO₂ max, indicating the peak aerobic capacity.


A vector image of a graph explaning Maximum Aerobic Speed

MAS is closely linked to VO₂ max because it reflects the velocity that can be sustained at maximal aerobic energy production. Knowing MAS is effectively knowing the speed that corresponds to the highest aerobic output.


MAS is a practical and precise marker to guide aerobic training intensity. Unlike VO₂ max values alone, MAS translates physiological markers into speeds, making it easier for coaches to prescribe tailored training loads and intensities relevant to real-world sport demands.


Different Tests to Measure MAS:


● Lab-Based Tests:


  1. CPET Treadmill Test: The gold standard direct gas analysis to determine MAS at VO₂ max. Highest validity and reliability but requires specialized lab equipment.


  2. Astrand Running Test: Incremental treadmill test estimating VO₂ max and MAS; practical in lab or controlled settings with good validity.


● Field-Based Tests:


  1. Université de Montréal Track Test (UMTT): Incremental track running with speed increases each minute. High reliability and good validity but may slightly overestimate MAS compared to lab protocols.


  1. 6-Minute Time Trial: Athletes run maximum distance in 6 minutes; simple, highly reliable, and valid proxy for MAS in field conditions.


  1. 1600-Meter Time Trial:Fixed-distance run test widely used in team sports; moderate to good reliability and validity for estimating MAS.


Different MAS training methods :


Grid Method:

The Grid Method is a structured MAS training approach where athletes run predetermined distances based on their MAS within timed intervals. Cones are placed on a pitch to mark exact running distances calculated from the formula: distance = MAS × % intensity × work duration. This method ensures precise control of intensity and creates repeatable, measurable conditioning. It is effective for developing aerobic power and repeated high-intensity running capacity.


Example:

If an athlete’s MAS is 4.5 m/s and the target intensity is 100% for 15 seconds, the required distance is 4.5 × 1.0 × 15 = 67.5 m. A session may consist of 3 sets of 8 × 15 s run / 15 s rest at that distance.


Eurofit Method:

Eurofit MAS intervals use longer continuous efforts (2–6 minutes) performed at 90–100% MAS, targeting aerobic capacity and VO₂max with less neuromuscular stress than short-shuttle conditioning. This method develops the “engine” and is typically used in early preseason or aerobic foundation blocks. Athletes maintain steady pacing and cover a calculated distance rather than sprinting, making it more rhythm-based and sustainable.


Example:

With MAS = 4.5 m/s, running at 95% for 3 minutes equals 4.5 × 0.95 × 180 = 769.5 m. A workout could be 3 × 3-minute runs at this pace with 3 minutes walking recovery.


Tabata MAS Method:

Tabata training applies the classic 20-second work / 10-second rest format, but distances are individualized using MAS calculations. Work bouts usually target 105–120% MAS, making it a high-stress anaerobic-aerobic conditioning method suitable only for already conditioned athletes. It rapidly elevates heart rate, taxes buffering capacity, and enhances repeated high-intensity running tolerance.


Example:

With MAS = 4.5 m/s and intensity set to 110%, required distance per 20 s effort is 4.5 × 1.10 × 20 = 99 m. One full Tabata block = 8 × (20 s run / 10 s rest).


MAS-Based Small-Sided Games (SSG):

MAS-based small-sided games manipulate pitch size, player number, rules, and work:rest ratios to push players’ average game speed toward or above MAS. Instead of fixed distances, athletes achieve desired conditioning through tactical play and repeated movement demands. This method provides technical-tactical transfer, decision-making stress, and higher engagement compared to linear intervals.


Example:

A 4v4 game on a 35 m × 25 m pitch played in 4 × 4-minute bouts with 3 minutes rest typically pushes well-conditioned players to operate around 90–100% MAS, especially with constraints like 3-touch rules or time-locked transitions.


A vector image showing a chart of Maximum Aerobic Speed

Practical Application


●  Use in Program Design: Coaches use MAS to individualize training intensity, ensuring athletes train at zones that maximize aerobic adaptations.


●  Interval Training: Typical intervals are prescribed around 90–120% of MAS to target specific energy systems—100% MAS for sustained aerobic work, >100% for improving anaerobic threshold.


●  Sport-specific Adaptations: MAS values can help tailor conditioning to match real demands of sports, e.g., soccer players' intermittent running distances at high speed.


●  Progression Strategies: MAS is re-tested periodically to assess adaptation and adjust training loads, ensuring continual aerobic development without overtraining.


Benefits:


●   MAS provides an individualized, practical speed marker linked directly to aerobic capacity.

●   It enables precise training intensity prescription using %MAS for improved conditioning.

●   Strongly correlates with sport performance and endurance outcomes


Limitations:


●   Field tests can overestimate or underestimate MAS compared to lab measures.

●   It can be Influenced by motivation, pacing, and test conditions, affecting accuracy.

●   MAS should be used along with other fitness measures for full athlete assessment.


In the end, MAS takes the guesswork out of conditioning. Maximal Aerobic Speed is an essential performance metric that offers a wealth of benefits for athletes across all sports. Whether you're a runner trying to shave minutes off your time, a team sport athlete looking to outlast the competition, or someone aiming to improve their overall fitness, knowing your MAS can help you train smarter, not harder.


By understanding your MAS, you can personalise your training, improve your aerobic capacity, enhance your endurance, and, ultimately, achieve your performance goals more effectively. So, if you haven’t already, consider testing your MAS and integrating it into your training plan - it might just be the key to unlocking your next level of athletic potential.



Ref:


  1. A systematic review on the validity and reliability of methods to ... https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0296866



  1. A qualitative scale of the 6-minute race test to evaluate ... https://pmc.ncbi.nlm.nih.gov/articles/PMC8079896/


  1. Maximal Aerobic Speed (MAS) - Science for Sport https://www.scienceforsport.com/maximal-aerobic-speed-mas/














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