What is Maximal Aerobic Speed?

MAS is the minimum running speed at which VO2 max is reached. It is a key training reference point used to set interval, tempo, and easy run pace zones.

How is MAS used in training?

Training zones are expressed as percentages of MAS: easy runs at 65-75% MAS, tempo runs at 85-90% MAS, and VO2 max intervals at 100-110% MAS.

How do I do the 1000m test?

After a warm-up, run 1000m at maximum effort. Record the time in seconds. The formula divides 3600 by your time to give MAS in km/h.

Maximal Aerobic Speed (MAS) from 1000m Time

Calculate Maximal Aerobic Speed from your best 1000m time. MAS (km/h) = 3600 / time_in_seconds.

Use the full interactive calculator below, or

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VO2 Max Cooper

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