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Maximal Aerobic Speed Run Test

The maximal aerobic speed (or maximal running speed) is defined as the slowest speed at which you reach VO2max. This speed is used to help set an appropriate running pace in training programs. Here we describe a running test which can be used to calculate the maximal aerobic speed.

purpose: The purpose of this test is to calculate the maximal aerobic speed.

equipment required: 1.5-2 km flat running course (e.g. 400m track), stopwatch, heart rate monitor (optional), marker cones, recording sheets.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course using cones. Perform a thorough warm-up. See more details of pre-test procedures.

procedure: The aim of this test is to complete a run in the shortest possible time. If running around a 400m track, run the first few laps at a perceived 90% of maximum possible speed and increase to perceived 100% on the last lap. The last lap should be at least as fast as the first. Measure your heart rate immediately after completion of the test (or note it from the heart rate monitor).

scoring: The maximal aerobic speed is the average speed for the run. Divide the run distance by the total time in seconds to get a running speed in meters/second. This is the maximal aerobic speed. See more about measuring Maximal Aerobic Speed, and also information about the Maximal Aerobic Speed.

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advantages: Groups of athletes can be tested at once, and it is a very cheap and simple test to perform. If the test is conducted on a 400m running track, all the athletes will be in view throughout the test.

disadvantages: Practice and pacing are required, and performance on this test can be affected greatly by motivation. If running around a 400 m track, you will be able to provide continual feedback on the time elapsed to help with pacing.

comments: To achieve the best result for this test, adequate practice and good pacing are required.

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