Maximal Aerobic Speed (MAS) is the minimum speed at which an athlete reaches their VO2 max, serving as a vital benchmark for distance running and interval training.
Estimated MAS (km/h):
14.286 km/h
Estimated MAS (m/s):
3.968 m/s
100% of this speed is considered the ideal intensity for VO2 max interval training.
Maximal Aerobic Speed (MAS) is a crucial metric for runners, representing the lowest running speed at which the maximum oxygen uptake (VO2 max) is reached. It is fundamentally determined as the ratio of aerobic power to running efficiency.
Formula: MAS (km/h) = VO2 max / Running Economy
For a runner with high fitness and moderate efficiency.
It helps determine precise training zones for high-intensity intervals, ensuring your training is optimized for your aerobic ceiling.
Most recreational runners have a MAS between 12 and 16 km/h. High-performance athletes often see values exceeding 20 km/h.
Re-test every 8-12 weeks as your aerobic fitness or economy improves through consistent training.
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