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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 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.

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)

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.

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.

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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