MAS Running Calculator

Use the Prepare to Perform MAS calculator to convert your 5-minute run test into exact running distances for every MAS session.

What is MAS?

Maximum Aerobic Speed (MAS) is the running speed associated with maximal aerobic capacity.

Training using MAS allows athletes to run at precise intensities relative to their fitness level, improving aerobic power and repeat effort ability.

Step 1

Run as far as possible for 5 minutes.

Step 2

Record the total distance covered in metres.

Step 3

Enter that distance into the MAS calculator to generate your running targets.

MAS training uses percentages of your Maximum Aerobic Speed.

Examples include:

• 100% MAS aerobic intervals
• 110% MAS high-intensity intervals
• 120–130% MAS speed endurance intervals

The calculator generates exact distances for these intensities.

Follow the full 8-week MAS Running System used by field sport athletes, endurance athletes, and coaches.