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MAS Interval Training – How to Structure MAS Workouts
What is MAS Interval Training?
MAS interval training uses percentages of your Maximum Aerobic Speed to prescribe precise running intensities.
Instead of guessing running pace, workouts are based on percentages of your MAS to target specific physiological adaptations.
This method allows athletes to develop:
-
aerobic power
-
repeat effort capacity
-
high-speed endurance
MAS training is widely used in team sports, endurance sports, and high-performance environments.
For a complete overview of Maximum Aerobic Speed — including normative scores by sport, testing methods, and training zones — see the full MAS Guide.
MAS Training Intensities
Different MAS percentages target different training adaptations.
Example:
Training Type Intensity
Aerobic development. 85–95% MAS
Aerobic power. 90–100% MAS
High intensity aerobic 100–110% MAS
Speed endurance 115–130% MAS
These intensities allow coaches and athletes to structure running sessions with specific conditioning goals.
Example MAS Workouts
Long Intervals
Example:
3 minutes @ 95% MAS
3 minutes @ 45% MAS
Repeat x 3
Rectangle Intervals
Example:
15s @ 103% MAS
15s @ 70% MAS
Repeat continuously
Eurofit Intervals
Example:
15s @ 120% MAS
15s rest
Repeat continuously
Tabata MAS Intervals
Example:
20s @ 120% MAS
10s rest