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:

MAS training is widely used in team sports, endurance sports, and high-performance environments.

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:

3 minutes @ 95% MAS
3 minutes @ 45% MAS
Repeat x 3

Example:

15s @ 103% MAS
15s @ 70% MAS
Repeat continuously

Example:

15s @ 120% MAS
15s rest
Repeat continuously

Example:

20s @ 120% MAS
10s rest

To determine exact running distances for MAS intervals, you first need to know your MAS from a 5-minute run test.

Use the MAS calculator to generate exact distances for every interval.

If you want a complete MAS conditioning program, follow the structured system below.

The MAS Running System includes: