
Maximal Aerobic Speed (MAS) is the speed at which we run when our oxygen consumption (VO2) hits its maximal value (VO2max) during a progressive maximal test. It is a useful index of aerobic capacity, on which to rely to set optimized running training sessions.
To accurately measure MAS, a lab-evaluation test is required, where VO2 is continuously measured and O2 composition of the exhaled air analyzed.
However, it is possible to obtain an valid MAS estimation without a complex lab test, using a test that requires little equipment.
Our 2-minute stage protocol
The MAS evaluation test that we propose is a simplified version (Péronnet and Thibault, 1991) of the Léger-Boucher test (Léger and Boucher, 1980). This indirect, progressive and maximal field test has several advantages : it is simple, inexpensive and just as relevant as the direct measurement of VO2max in the laboratory.
The test requires :
- an oval running track of at least 200 meters, where markers are placed at every 50 meters (mini traffic cones will do the job)
- the MAS field timer included in our phone app : 3-2-1 Go !
Instructions :
- Begin the test beside any of the markers,
- Run at the displayed speed (km/h), which corresponds to the stage level (starting at 7 km/h).
- Adjust your speed to pass markers at the sound of the bell,
- Stop the test as soon as you cannot reach a marker at the sound of the bell.
At the beginning, the test is relatively easy (speed of 7 km/h). Running speed then increases by 1 km/h at every (approximately) 2-minute stage.
MAS evaluation test table
Stage number |
VO2max (ml/kg/min) | Time interval between ‘’beeps’’/ markers (s/50 m) |
Number of ‘’beeps’’ per stage |
Total time |
---|---|---|---|---|
7 | 24.5 | 25.71 | 5 | 2:09 |
8 | 28.0 | 22.50 | 5 | 4:02 |
9 | 31.5 | 20.00 | 6 | 6:02 |
10 | 35.0 | 18.00 | 7 | 8:08 |
11 | 38.5 | 16.36 | 7 | 10:03 |
12 | 42.0 | 15.00 | 8 | 12:03 |
13 | 45.5 | 13.85 | 9 | 14:08 |
14 | 49.0 | 12.86 | 9 | 16:04 |
15 | 52.5 | 12.00 | 10 | 18:04 |
16 | 56.0 | 11.25 | 11 | 20:08 |
17 | 59.5 | 10.59 | 11 | 22:04 |
18 | 63.0 | 10.00 | 12 | 24:04 |
19 | 66.5 | 9.47 | 13 | 26:07 |
20 | 70.0 | 9.00 | 13 | 28:04 |
21 | 73.5 | 8.57 | 14 | 30:04 |
22 | 77.0 | 8.18 | 15 | 32:07 |
23 | 80.5 | 7.83 | 15 | 34:04 |
The test can be performed by many runners at once. For example, on an 400-meter oval running track with 8 markers, 48 runners can easily take the test : the test begins with 6 runners at each marker.
An alternate 7-minute test
It is also possible to get a decent MAS estimation with a 7-minute maximal test : a very motivated runner can usually maintain a running intensity that corresponds to his VO2max for 7 minutes.
To measure MAS we take the maximum distance ran in 7 minutes and use it in this formula :
VAM (km/h) = D (km) ÷ 7 x 60
For instance, if one runs 2000 meters on a 7-minute maximal test, his MAS is 17.14 km/h.
What about the VO2max ?
With the MAS value it is possible to obtain a VO2max estimation, by multiplying MAS (km/h) by 3.5 :
VO2max (mL/kg/min) = VAM x 3.5
For instance, a runner showing a MAS of 17.14 km/h has a VO2max of 60.0 mL/kg/min.
Références
An indirect continuous running multistage field test : The Université de Montréal track test (1980)
Le marathon : équilibre énergétique, alimentation et entraînement du coureur sur route (1991) Péronnet F et G Thibault. Décarie et Vigot, 438 pages.
Hola! I've been following your site for some time now
and finally got the bravery to go ahead and give you a shout out from Houston Texas!
Just wanted to say keep up the great job!
Wonderful blog! Do you have any recommendations for aspiring writers?
I'm hoping to start my own blog soon but I'm a little lost
on everything. Would you propose starting with a
free platform like WordPress or go for a paid option? There are so many choices out there
that I'm completely overwhelmed .. Any tips? Kudos!