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MAS Calculator (5-Minute Run Test)
This MAS calculator uses your 5-minute run test distance to calculate your exact running speed.
This calculation is based on your 5-minute run test distance, converted into maximum aerobic speed (MAS) for training prescription.
For a complete overview of Maximum Aerobic Speed — including normative scores by sport, testing methods, and training zones — see the full MAS Guide.
MAS Formula
MAS (m/s) = Distance (metres) ÷ 300 seconds
MAS Calculator Examples
Use these examples to estimate your MAS based on your 5-minute run test distance.
Example 1
Distance: 1,200 m
MAS: 4.00 m/s
Speed: 14.4 km/h
Pace: 4:10/km
Example 2
Distance: 1,320 m
MAS: 4.40 m/s
Speed: 15.84 km/h
Pace: 3:47/km
Example 3
Distance: 1,500 m
MAS: 5.00 m/s
Speed: 18.0 km/h
Pace: 3:20/km
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.
This MAS calculator works for runners, footballers, and team sport athletes using a 5-minute run test.
How to Calculate MAS
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 Sessions
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.