Maximal Aerobic Speed (sometimes called MAS, Maximum Aerobic Speed, Max Aerobic Speed and vVO2max), is the slowest speed at which you reach VO2max. This speed is used to help set running paces in training programs.

maximal running speed maximal running speed

As per the definition, the maximal aerobic speed can be measured during a VO2max Test. While performing an incremental VO2max test, during the final stages, VO2max may be reached while the treadmill speed continues to rise. By comparing the treadmill running speeds and the VO2 results, the slowest speed at which VO2max was first reached can be determined. According to research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia, field sport athletes typically achieve MAS values of 4.4 to 4.8 m/s.

It is not always possible to perform a VO2max test, and fortunately there are many other fitness tests that can be used to estimate Maximal Aerobic Speed. The tests listed below are not designed to specifically measure the maximal aerobic running speed, though that measure can easily be calculated from the test results. Depending on the test being used, the MAS can vary, and for some tests there is a correction factor needed to get a value closer to the actual MAS.

Tests for Estimating Maximal Aerobic Speed

MAS is often calculated by performing a time trial of between 5 and 6 minutes, either as a set time (eg. 5-minute time trial) or over a set distance (eg. 1.5 to 2km). There are also incremental or shuttle tests that have been used to measure/calculate MAS.

  • MAS run test — a maximal run over 1.5-2km, which should take between 5 and 6 minutes.
  • VAMEVAL Test — running around a track at increasing speeds
  • 5-min running field test (Berthoin et al. 1997) - measure the distance covered in that time to calculate MAS.
  • University of Montreal Track Test — the original beep test, though run continuously around a track. MAS can be determined by calculating the speed attained during the last successful stage of the Montreal Track Running test.
  • 1200m Shuttle Test — MAS can be calculated from the total time of the test.
  • Vmax — a simplified version of the VO2max test, an incremental running test on a treadmill with no gas analysis.
  • Beep Test — 20m shuttle run test, in which the pace is increased every minute. MAS can be determined by calculating the speed attained during the last successful stage. You can use this beep table to see the running speed at each level.

Understanding Your MAS Results

Research by sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, indicates that MAS scores provide critical insight into aerobic capacity for field sport athletes. Your MAS value represents the minimum speed at which your cardiovascular system reaches maximum oxygen consumption, making it ideal for prescribing training intensities.

Elite benchmarks vary by sport: Professional soccer players typically demonstrate MAS values of 4.5-5.0 m/s, rugby players 4.5-4.8 m/s, and field hockey athletes above 4.4 m/s for elite competition. Basketball players at the professional level average 4.3-4.7 m/s, while distance runners can exceed 5.5 m/s.

Training Applications for Field Sport Athletes

MAS-based training revolutionized conditioning programs for team sports because it provides specific running speeds rather than vague intensity descriptions. According to Robert Wood's research at Topend Sports, coaches can prescribe intervals as percentages of MAS: 85-90% for threshold work, 95-105% for VO2max development, and 110-120% for anaerobic capacity.

Sport-Specific MAS Training

Soccer and Field Hockey: Elite players use MAS for high-intensity interval training (HIIT) consisting of 4-6 repetitions of 3-4 minutes at 90-95% MAS with equal rest periods. This maintains aerobic power during competitive seasons while managing fatigue.

Rugby and Football: Position-specific MAS training accounts for different positional demands. Backs perform longer intervals (2-4 minutes) at 90-100% MAS, while forwards focus on repeated sprint ability with shorter intervals (30-60 seconds) at 100-110% MAS.

Basketball and Netball: Court-based sports utilize MAS for shuttle runs and change-of-direction work, typically 30-30 intervals (30 seconds work at 100-110% MAS, 30 seconds active recovery) to replicate game demands.

Improving Your Maximal Aerobic Speed

Data compiled by Robert Wood, PhD, shows that structured MAS training can improve values by 5-15% over 8-12 weeks. Key training methods include:

Long Intervals: 4-6 × 3-4 minutes at 90-95% MAS with 2-3 minutes recovery. Develops sustainable high-intensity running capacity essential for match play.

Short Intervals: 15-20 × 30 seconds at 100-110% MAS with 30 seconds recovery. Increases time spent at or near VO2max while maintaining quality.

Intermittent Training: 30-30 or 15-15 protocols allow greater total volume at high intensity compared to continuous running, making them particularly effective for team sport athletes.

Progressive Overload: Increase either interval duration, number of repetitions, or intensity (percentage of MAS) by 5-10% every 2-3 weeks to ensure continued adaptation.

Seasonal Variations in MAS

Research shows MAS varies throughout the competitive year. Pre-season focuses on building MAS through high-volume interval training. During competition, maintenance work (1-2 sessions weekly) preserves aerobic capacity. Off-season allows MAS to decrease 5-10%, requiring gradual rebuilding in early pre-season.

Frequently Asked Questions

What is a good MAS score for athletes?

Field sport athletes typically achieve MAS scores of 4.4 to 4.8 m/s (15.8-17.3 km/h), while elite athletes reach 4.8-5.5 m/s. Beginners average 10 km/h (2.78 m/s), intermediate athletes 14 km/h (3.89 m/s), and world-class endurance athletes like marathon world record holder Eliud Kipchoge exceed 24 km/h (6.67 m/s). Your required MAS depends on your sport and competition level.

How do I calculate my maximal aerobic speed?

MAS can be calculated from multiple tests: time trial (distance in meters / time in seconds), 6-minute test (distance in meters / 100), beep test with correction factors (final speed × 1.34 - 2.86), or estimated from VO2max (VO2max / 3.5). The most accurate method is a 5-7 minute maximal effort time trial covering 1.5-2km distance.

What is the difference between MAS and VO2max?

VO2max measures maximum oxygen uptake in ml/kg/min, while MAS is the slowest running speed at which you reach VO2max. MAS is more practical for training prescription because it provides actual running speeds that coaches can use for interval training. The relationship is: MAS (m/s) = VO2max / 3.5.

How often should I test my MAS?

Test MAS every 6-8 weeks during training blocks to monitor progress and adjust training intensities. Elite athletes test at the start and end of pre-season, mid-season for maintenance verification, and post-season for off-season planning. More frequent testing (every 4 weeks) may be appropriate during intensive development phases for younger athletes.

Can I improve my MAS at any age?

Yes, MAS can improve at any age with proper training. Research shows well-trained athletes typically reach peak MAS around age 25-30, but structured interval training can increase MAS by 5-15% regardless of starting age. Masters athletes (35+) can maintain high MAS values through consistent high-intensity training, though recovery may take longer.

Why does my MAS vary between different tests?

Different tests produce slightly different MAS values due to test-specific factors. Shuttle tests underestimate MAS by 5-15% due to deceleration and acceleration demands, requiring correction factors. Continuous tests like time trials provide the most accurate values. Environmental conditions, pacing strategy, and motivation also influence results, which is why the same test protocol should be used for tracking progress.

How long can I maintain my maximum aerobic speed?

Athletes can maintain true MAS (100% intensity) for 4-7 minutes depending on training status and running economy. Well-trained endurance athletes sustain it closer to 7 minutes, while less trained individuals fatigue after 4-5 minutes. Through interval training, athletes can accumulate 15-20 minutes total at MAS intensity across multiple repetitions, which drives significant aerobic adaptations.

Some References

  1. Baker, D. & N. Heaney. Normative data for maximal aerobic speed for field sport athletes: A brief review. J. Aust. Strength Cond. 23(7)60-67. 2015.
  2. Berthon, P., Fellmann, N., Bedu, M., Beaune, B., Dabonneville, M., Coudert, J., & Chamoux, A. (1997). A 5-min running field test as a measurement of maximal aerobic velocity. European journal of applied physiology and occupational physiology, 75(3), 233-238.
  3. Berthoin S, Gerbeaux, M, Geurruin F, Lensel-Corbeil G and Vandendorpe F, (1992). Estimation of maximal aerobic speed. Science & Sport 7(2), 85-91.
  4. Cazorla, G. (1990). Field tests to evaluate aerobic capacity and maximal aerobic speed. In Proceedings of the International Symposium of Guadeloupe (pp. 151-173).
  5. Buchheit, M. (2008). The 30-15 intermittent fitness test: accuracy for individualizing interval training of young intermittent sport players. Journal of Strength and Conditioning Research, 22(2), 365-374.
  6. Billat, V. L., & Koralsztein, J. P. (1996). Significance of the velocity at VO2max and time to exhaustion at this velocity. Sports Medicine, 22(2), 90-108.