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Maximum Aerobic Speed (MAS): The Complete Guide

Maximum Aerobic Speed (MAS) is the minimum running speed at which an athlete reaches their maximum oxygen uptake (VO2max). It is also referred to as the velocity at VO2max, or vVO2max.

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MAS is expressed in metres per second (m/s) or kilometres per hour (km/h). Multiply m/s by 3.6 to convert to km/h.

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MAS gives coaches and athletes a single, individualised number to prescribe every training session with precision. Instead of guessing pace, every interval target is set as a percentage of that athlete's MAS — so two athletes can do the same session structure at different speeds, both working at the right physiological intensity.

What is Maximum Aerobic Speed?

VO2max is a volume measure (mL of oxygen per kg of bodyweight per minute). MAS is a speed measure derived from VO2max. MAS is more useful for training prescription because it tells you exactly how fast to run. Two athletes with identical VO2max values can have different MAS scores if one has better running economy.

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Laboratory VO2max testing is expensive and requires specialist equipment. MAS can be measured with cones, a stopwatch, and a flat surface — making it practical for team environments and repeat testing. Research consistently shows MAS is the aerobic variable most likely to differentiate between athletes competing at different participation levels within the same sport. (Baker & Heaney, 2015)

How to Test MAS

Option 1 — Laboratory measurement

The gold standard but impractical for teams. Requires a treadmill, metabolic cart, and trained technician.

Option 2 — Montreal Multistage Track Test

Athletes run continuously around a track at increasing speeds set by audio signals. Accurate but requires a measured track and equipment.

Option 3 — Multistage Shuttle Beep Test (converted)

The beep test overestimates MAS due to the anaerobic demand of direction changes. Use this correction formula:

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MAS (km/h) = Final shuttle speed (km/h) × 1.34 – 2.86 (Source: Berthoin et al. 1992; Baker & Heaney 2015)

Option 4 — 5-minute time trial (recommended)

Run as far as possible in exactly 5 minutes on a flat surface. Divide distance in metres by 300 to get MAS in m/s. The 5-minute time trial is highly correlated with MAS from all other testing methods. (Berthon et al. 1997)

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Formula: MAS (m/s) = Distance (metres) ÷ 300

Option 5 — Set distance time trial

Set a distance that takes most athletes 4.5–6.5 minutes to complete. Recommended distances by population:

  • Rugby league & union, female field hockey: 1400m

  • Male soccer, male field hockey, AFL sub-elite: 1600–2000m

  • Elite AFL: 2000m (Bellenger et al. 2015)

  • Younger or female athletes: 1000–1200m

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Important: if the distance is too short, MAS will be overestimated. A 1200m test completed in 4:01 produced a MAS of 4.97 m/s in one study — significantly higher than the 4.54 m/s from the Montreal Track Test for the same group. (Bellenger et al. EJAP 2015)

MAS Normative Scores by Sport

The data below is sourced primarily from Baker & Heaney (2015), the most comprehensive normative review for field sport athletes, supplemented by recent peer-reviewed research.

All values are for male athletes unless noted.

Squad averages mask positional differences — backs, midfielders and wingers consistently score higher than forwards, props and rucks.

Endurance and Individual Sports

Australian Rules Football (AFL)

Soccer / Football

Rugby League

Rugby Union

Rugby Sevens, Field Hockey, Gaelic Football

General Population Benchmarks

How to Train with MAS

Once MAS is known, every running session is prescribed as a percentage of that value. This removes guesswork and ensures every athlete works at the correct physiological intensity regardless of fitness level.

For detailed session structures at each intensity zone, see the MAS Interval Training Guide.

The MAS Running System

Understanding MAS is the first step. Real gains come from structured, progressive training that develops aerobic power, repeat speed, and high-intensity running capacity over time.

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The MAS Running System is an 8-week program used by field sport athletes, endurance athletes, and coaches. It begins with a 5-minute MAS test, prescribes every session based on your individual score, and retests at Week 4 and Week 8.

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Athletes typically improve MAS by 5–6% by the mid-program retest and 10–12% by Week 8.

Frequently Asked Questions

What is Maximum Aerobic Speed (MAS)?

MAS is the minimum running speed at which an athlete reaches their maximum oxygen uptake (VO2max). It is used by coaches and sports scientists to prescribe individualised running intensities for conditioning sessions.

What is the purpose of MAS?

MAS serves two purposes. First, it measures aerobic fitness in a practical, field-based way without expensive laboratory equipment. Second, it provides the number used to prescribe every running session with precision — each interval, recovery jog, and tempo run is set as a percentage of that athlete's MAS. This makes training individualised, measurable, and progressive.

Is MAS the same as VO2max?

They are related but not the same. VO2max is the maximum volume of oxygen your body can consume, measured in mL/kg/min. MAS is the running speed at which that maximum occurs. MAS is more practical for coaches because it gives you a speed to run at, not just a number. Two athletes with identical VO2max values can have different MAS scores if one has better running economy — they reach the same oxygen ceiling at a faster speed.

How do you convert VO2max to MAS?

Use this formula: MAS (km/h) = VO2max ÷ 3.5. To convert to m/s, divide that result by 3.6. For example, a VO2max of 56 mL/kg/min gives a MAS of 16.0 km/h (4.4 m/s). Note this is an estimate — a direct field test such as the 5-minute run test will give a more accurate result for training prescription.

How do you convert MAS to VO2max?

Use this formula: VO2max (mL/kg/min) = MAS (km/h) × 3.5. If you know your MAS in m/s, first multiply by 3.6 to convert to km/h, then multiply by 3.5. For example, a MAS of 4.4 m/s equals 15.84 km/h, which gives an estimated VO2max of approximately 55.4 mL/kg/min. Note this is an estimate and assumes the standard relationship between aerobic velocity and oxygen consumption.

What is a good MAS score?

It depends on your sport and level. A MAS of 4.4–4.6 m/s is typical for competitive team sport athletes. Elite field sport athletes generally sit between 4.6 and 5.1 m/s. A score of 4.5 m/s is considered high in rugby league but would be below standard for an elite AFL midfielder or professional soccer player.

How do I calculate my MAS?

Run as far as possible in exactly 5 minutes, then divide the distance in metres by 300. For example: 1,350m ÷ 300 = 4.5 m/s. Use the free MAS Calculator to convert your result automatically.

How often should I retest?

Every 4–8 weeks during active training. The MAS Running System retests at Week 4 and Week 8.

Is a higher MAS score better?

Yes, within the context of your sport. A higher MAS means you reach your aerobic ceiling at a faster running speed, which translates directly to better aerobic performance, greater distance covered in games, and improved recovery between high-intensity efforts. However, what counts as "good" depends entirely on your sport and position — a MAS of 4.5 m/s is excellent for an NRL prop but would be below standard for an elite AFL midfielder. Always benchmark against sport-specific norms, not generic fitness standards.

How much can MAS improve?

Athletes completing structured MAS training typically improve by 10–12% over 8 weeks, with around 5–6% visible by the 4-week retest. Elite female hockey players in one study improved from 4.31 to 4.44 m/s in just four weeks of MAS-guided training. (Heaney, 2012)

What is the 5-minute MAS run test?

The 5-minute MAS run test is the simplest and most practical way to determine your Maximum Aerobic Speed. After a thorough warm-up, you run as far as possible in exactly 5 minutes on a flat surface. You record the total distance covered in metres, then divide by 300 (the number of seconds in 5 minutes) to get your MAS in m/s. For example, covering 1,320m gives a MAS of 4.4 m/s. The test is highly correlated with MAS derived from laboratory testing. (Berthon et al. 1997)

Do I need a track?

No. Any flat, measured surface works — a rugby field, football pitch, or grass area. You just need to know the distance covered.

How to improve maximum aerobic speed?

MAS improves through structured interval training performed at and above your current MAS. The most effective methods are intervals at 95–110% MAS with controlled recovery periods — including long aerobic intervals, rectangle sessions, Eurofit intervals, and Tabata-style work. Research and applied practice consistently show improvements of 10–12% over an 8-week structured program, with around 5–6% improvement visible by a 4-week retest. The key is progressive overload — gradually increasing intensity or volume week by week. The MAS Running System at Prepare to Perform provides a complete 8-week structured progression for exactly this purpose.

Can I convert a beep test score to MAS?

Yes. Formula: MAS (km/h) = Final beep level speed (km/h) × 1.34 – 2.86. See the conversion table in the How to Test MAS section above.

Is MAS the same for all sports?

No. AFL midfielders covering 14km per game require substantially higher MAS than rugby league forwards covering 5–6km. The greater the running demand of a sport, the higher the MAS required to compete at elite level. (Baker & Heaney, 2015)

What is the difference between MAS and anaerobic speed reserve (ASR)?

MAS is the speed at which aerobic capacity is maximised. ASR is the difference between MAS and maximum sprinting speed. MAS training raises the aerobic ceiling; sprint training expands the reserve above it.

Does losing weight improve MAS?

Indirectly, yes. VO2max is expressed per kilogram of bodyweight — so reducing body fat while maintaining aerobic fitness mathematically increases your relative VO2max, which in turn raises MAS. However the effect is modest compared to the direct gains from structured aerobic interval training. The most reliable way to improve MAS is to train specifically at MAS intensities — weight loss alone without aerobic training will not meaningfully improve it.

References

Baker, D.G. & Heaney, N. (2015). Normative data for maximal aerobic speed for field sport athletes: A brief review. Journal of Australian Strength and Conditioning, 23(7), 60–67.

 

Bellenger, C.R. et al. (2015). Predicting maximal aerobic speed through set distance time-trials. European Journal of Applied Physiology, 115, 2593–2598.

 

Berthon, P. et al. (1997). A 5-min running field test as a measurement of maximal aerobic velocity. European Journal of Applied Physiology, 75(3), 233–238.

 

Berthoin, S. et al. (1992). Estimation of maximal aerobic speed. Science & Sport, 7(2), 85–91.Asimakidis, N.D. et al. (2025). Assessment of aerobic fitness and repeated sprint ability in elite male soccer. Sports Medicine.

 

Swaby, R. et al. (2016). Relationship between maximum aerobic speed and distance covered in rugby union games. Journal of Strength and Conditioning Research, 30(10), 2788–2793.

 

Heaney, N. (2012). MAS guided interval training in elite female hockey players. Journal of Australian Strength & Conditioning, 20(2), 91–96.

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