MAS calculator
MAS calculator: distance and time give you pace, speed and training zones.
- Pace
- 3:30 min/km
- Speed
- 17.14 km/h
This is 100% of your test. The zones below are based on that value.
Training zones
R070–90% of aerobic threshold
> 5:50
< 60 % VAM · < 10.29 km/h · HRmax < 71 % · effort 8–10
R190–100% of aerobic threshold
5:50–5:23
60–65 % VAM · 10.29–11.14 km/h · HRmax 71–79 % · effort 10–11
R1+100–110% of aerobic threshold
5:23–5:00
65–70 % VAM · 11.14–12.00 km/h · HRmax 79–84 % · effort 11–12
R2Maximal lactate steady state
5:00–4:23
70–80 % VAM · 12.00–13.71 km/h · HRmax 84–89 % · effort 12–14
R3Anaerobic threshold
4:23–3:43
80–94 % VAM · 13.71–16.11 km/h · HRmax 89–95 % · effort 14–17
R3+VO2max
3:43–3:20
94–105 % VAM · 16.11–18.00 km/h · HRmax 95–100 % · effort 17–20
Colours and percentages from the HPSS sheet. Pace comes from your test.
Source: Mora-Rodríguez, Pallarés and Ortega (2019). VAM-HPSS training zone interpretation: https://hpss.um.es/interpretacion-zonas-de-entrenamiento-vam-hpss/
What MAS is
MAS (maximal aerobic speed, VAM in Spanish) is the average speed of an effort you can hold for a few minutes, run evenly. It is not an easy-run pace and it is not your race pace.
From the distance and time of the test, the calculator gives pace, km/h and training zones as a percentage of that MAS (Mora-Rodríguez, Pallarés and Ortega, 2019). The weekly plan is still set with the coach.
How to do the test
A 5- or 6-minute test is the usual field test, or a fixed 1000 m or 2000 m. Run as evenly as you can.
If the test is by time, measure the metres you cover. If it is by distance, write down minutes and seconds. Those are the two inputs.
Example: 1000 m in 3:30 is 3:30 min/km and 17.14 km/h. A 6-minute test that covers 1600 m is 16 km/h (3:45 min/km).
Pace table
Example of the pace at 100% of that speed. Your zones, from the test, are in the table above.
| MAS | Pace |
|---|---|
| 14 km/h | 4:17 min/km |
| 15 km/h | 4:00 min/km |
| 16 km/h | 3:45 min/km |
| 17 km/h | 3:32 min/km |
| 18 km/h | 3:20 min/km |
Questions
- What is MAS?
- The average speed of a maximal effort lasting a few minutes. Here it is calculated from the distance and time you enter.
- Is the test 5 or 6 minutes?
- Either works. For a time trial, measure the distance. For 1000 m or 2000 m, measure the time.
- Can I use this pace for intervals?
- The zone table starts from your MAS. At Palmarunners the weekly plan is agreed with the coach after the test.
To train that pace with a group: Running in Palma · Trail in Palma