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MAS AI Session Calculator
This free AI calculator converts your 5-minute run test into precise training targets for every session in the MAS Running System.
Enter your test result and get your Maximum Aerobic Speed in m/s and km/h, exact distances for interval and rectangle sessions, cone spacing for shuttle runs, and pace targets for fartlek and tempo sessions.
The calculator covers all 22 sessions across the 8-week program — from the opening fartlek through to Eurofit, Tabata, and the final MAS retest.
Just tell it how far you ran and how long it took.Ready to follow the full program?
Get the complete 8-week MAS Running System at Prepare to Perform.
Frequently Asked Questions
Q: What is Maximum Aerobic Speed (MAS)?
MAS is the minimum running speed at which you reach your maximum oxygen uptake (VO2 max). Training at and around your MAS is one of the most effective ways to improve aerobic fitness, running economy, and endurance performance.
Q: How do I do the 5-minute MAS test?
Warm up thoroughly, then run as far as possible in exactly 5 minutes on a flat surface. Record the distance in metres. Your MAS in m/s = distance ÷ 300. The AI calculator does this automatically once you enter your result.
Q: Can I use a different test distance?
Yes. The calculator accepts any run test — 1.6 km time trials, 2 km time trials, or any distance where you know the time. Just tell the calculator what you ran and how long it took.
Q: What are rectangle sessions?
Rectangle sessions use 4 cones arranged in a rectangle. You run continuously around the outside, alternating between a fast side and a float side every 15 seconds. The calculator gives you the exact length of each side based on your MAS.
Q: What is a Eurofit session?
Eurofit sessions are 15:15 shuttle runs — 15 seconds of work followed by 15 seconds of rest, repeated continuously. The calculator gives you the exact shuttle distance and turn cone placement for your MAS.
Q: How much should my MAS improve over the program?
Most athletes see around 5–6% improvement by the mid-program retest and 10–12% by the final test at week 8. Enter both results into the calculator and it will show your improvement percentage.
Q: Where can I get the full training program?
The AI calculator covers all 22 sessions, but the complete 8-week MAS Running System — including coaching notes, warm-up protocols, and periodisation — is available at Prepare to Perform.