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Maximal Aerobic Speed (MAS) Training, Supported by %Velocity

This article goes over conditioning strategies that can be incorporated using our velocity-based parameters.

Lauren Johnson avatar
Written by Lauren Johnson
Updated over 10 months ago

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

  1. 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

  2. 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

  3. 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

  4. 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

  1. 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

  2. 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.

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