How can you assess your MAS?

Perform a thorough warm-up for at least 20 minutes. Then time yourself over 1.52km. This is best done on a 400m track, but can also be done on a flat road stretch
provided you can accurately measure and mark 1.5-2km (a bicycle computer could
be used).
Ensure that you run at a perceived rate of 100% of maximal effort to ensure
accuracy for testing and programming.
Obtain your time and calculate how many seconds you ran for and divide it by the
length of the run to work out your MAS (m/sec):
E.g.

4min 55sec= 295sec

1500m/295secs=5.08m/sec

Use of the MAS:

By understanding your MAS you can now design programs based around this figure
to enhance cardiovascular performance. For example below (appendix 1) is a table
and graph for an athlete who has a MAS of 5.08m/sec. From here I can develop
interval training sessions at 100% or higher of my MAS to elicit a VO2max response.
With any aerobic interval work to rest ratio should remain as 1:1 up to 1:1.5.
An example session may look like this:
5 x 15sec at

100% MAS (76m)

with

15sec active recovery

5 x 15sec at

110% MAS (84m)

with

15sec active recovery

10 x 15sec at

120% MAS (91m)

with

15sec active recovery

5 x 15sec at

110% MAS (84m)

with

15sec active recovery

5 x 15sec at

100% MAS (76m)

with

15sec active recovery

Total work time for this program is 7min 30secs with the same as active recovery
completing a total of 2510m at or above 100% of MAS.
Conclusion:
MAS can be a great way to train clients who want to improve VO2max but may
dislike continuous exercise or who are not built for continuous exercise. (I.e.
overweight clients)
The above example is one way MAS can be used for training clients. Use your
imagination and remember to continually program for the needs of your client and
follow a periodised program to ensure you dont injury your clients.

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