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.
Xavier Bonacorsi
Photographe, kinésiologue, constructeur et disciple de la maxime : « la vie se passe dehors »; Xavier écrit pour divers magazines de photographie, d'entraînement, de santé et de plein-air. Vous pouvez suivre ses aventures : @xavierbonacorsi
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