Assessment and Calculation of Maximal Aerobic Speed (MAS)
This article incorporates recommendations from Dan Baker, drawing from his UKSCA article Recent Trends in High-Intensity Aerobic Training for Field Sports and his SimpliFaster article Implementing High-Intensity Aerobic Energy System Conditioning for Field Sports.
1. Assessing MAS
Montreal Track Test: This is a widely used test where athletes run stages of increasing intensity until exhaustion. The speed attained during the last successfully completed stage represents MAS.
5-6 Minute Time Trial: Athletes perform either a timed run (e.g., 5 minutes) or a set distance (e.g., 1.5 km). MAS is calculated as: MAS (m/s) = Distance covered (m) / Time (s)
Example: If an athlete runs 1,200 meters in 300 seconds: MAS = 1200/300 = 4 m/s. *But Bridge does this all for you.
2. Programming Based on MAS
Method 1: Maximal Aerobic "Grids" (100%-110% MAS)
Work:Rest Ratio: 15-30 seconds at 100%-110% MAS, followed by 15-30 seconds at 50%-70% MAS
Duration: Sets of 5-10 minutes, repeated 2-4 times
Example: Running 72m (15s at 100% MAS) followed by 50m (15s at 70% MAS), repeated for 5 minutes
Method 2: Supramaximal Eurofit Training (120%-130% MAS)
Work:Rest Ratio: 15 seconds of work at 120%-130% MAS, followed by 15 seconds of passive rest
Duration: Sets of 5-10 minutes, repeated 1-2 times
Example: Running to a cone placed 86m away (120% MAS) in 15 seconds, resting for 15 seconds, and returning
Method 3: Tabata Protocol (120%-140% MAS)
Work:Rest Ratio: 20 seconds at 120%-140% MAS, followed by 10 seconds of passive rest
Duration: 4-8 minutes, repeated for 2-5 sets
Example: 20 seconds of running 18m out and back twice, resting for 10 seconds, and repeating for 5 minutes
Method 4: Modified Tabata with Variable Intervals
Work:Rest Ratio: 2:1, with varying work durations (e.g., 8:4, 12:6, 16:8 seconds)
Example: Athletes react to random commands and run to cones at varying distances to prevent pacing strategies
Recommendations for Integration and Progression
Balance Predictability with Game-Like Conditions:
Introduce small-sided games or randomized interval lengths to mimic the unpredictable nature of field sports
Use turns in running drills to increase anaerobic demands and specificity to game situations
Prioritize Time Above 100% MAS:
Time spent at or above 100% MAS is the critical factor for aerobic power improvements. Incorporate intervals at or beyond this intensity into every session
Periodization and Progression:
Begin with grids at 100%-110% MAS, progress to Eurofit and Tabata methods at 120%-130% MAS
Use 2-3 week cycles, gradually increasing set durations or intensity, followed by a volume deload when transitioning to higher-intensity methods
Integration with Sport-Specific Drills:
Combine high-intensity aerobic intervals with skill-based drills or small-sided games to improve aerobic power and decision-making under fatigue
Example Weekly Schedule
Day 1: Supramaximal Training (Eurofit, 120%-130% MAS):
15:15 seconds x 8 reps x 2 sets (e.g., 85m in 15 seconds, followed by 15 seconds of rest)
Day 2: Maximal Aerobic Grids (100%-110% MAS):
30:30 seconds x 6 reps x 3 sets (e.g., 145m in 30 seconds, followed by 70% MAS for 30 seconds)
Day 3: Tabata or Modified Tabata (120%-140% MAS):
20:10 seconds for 5-8 minutes (e.g., 20m out and back twice, followed by 10 seconds of rest)
Additional Recommendations from Research
Monitor Athlete Response and Recovery:
Regularly assess how athletes respond to high-intensity interval training
Ensure adequate recovery between sessions to prevent fatigue and overtraining, which can hinder performance gains
Sample Warm-Up Structure:
10 minutes of dynamic exercises before high-intensity sessions
Follow with 5-10 minutes of light aerobic activity and stretching for cool-down
Baker, D. (n.d.). Implementing high-intensity aerobic energy system conditioning for field sports. SimpliFaster. Retrieved from https://simplifaster.com/articles/implementing-high-intensity-aerobic-energy-system-conditioning-field-sports/
Baker, D. (2011). Recent trends in high-intensity aerobic training for field sports. UK Strength and Conditioning Association, 22, 3-8.