MAS (Max Aerobic Speed) Testing and Interval Instructions

HERE IS THE MAS (MAX AEROBIC SPEED) CALCULATOR FOR YOU TO INDIVIDUALISE YOUR SESSIONS

ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

The intent for MSS test is to go all out as fast as you can and for MAS to maintain fastest pace or highest average watts/calories per hour possible (to determine your Maximum Aerobic Speed on the rower).

From these two data points we can determine your relative anaerobic vs. aerobic contribution to energy production = Anaerobic Speed Reserve (ASR). Ideally we of course would like you to be as aerobic as possible with the biggest possible power output.

See Joel Jamieson’s video and article here to get little more insight into this concept.

You will need the results of this test to individualise the interval sessions on the plan

You can find instructions for each modality (run, row, Assault bike) in the above tabs

ASR/MSS/MAS Test for running

Note. You can perform this test on a True Form runner or your normal running place, whether a track or outside the box works.

Warm up – (see below @ “getting ready for the mile”)

MSS (Max Sprint Speed) Test

A. Sprint – 3 x 10sec for max distance, rest 3 min b/t bouts (MSS = Max Sprint Speed test)

Record. Distance covered on your best attempt and divide it by 10 (note: this is MSS = Max Sprint Speed expressed as m/s)

Rest 5 minutes

MAS (Max Aerobic Speed) Test

A. Run – 1 mile time trial

Record.

1. Final time
2. Average HR (note: this gives you a very rough indication of heart-rate at VO2max),
3. Max HR
4. HR @ end of run
5. HRR @ 60 seconds after finishing the run (stay standing)

How to track your HR (Heart Rate) for this test:

1. Wear a HR monitor (duh) and start it at beginning of each test
2. Check your HR at end of the test (and note it)
3. Stay standing at end of each test for 60 seconds then take your HR (and note it). This is your HRR (Heart Rate Recovery)
4. Check back on your HR data to determine
4a. Avg. HR
4b. Max HR.
4c. Then calculate HRRD (Heart Rate Recovery Differential) which is: HR @ end of workout – HRR (see (3)).

Getting ready for the mile

Warm up

A1. Run or run/walk (45”/15”) warmup for 5 minutes. Focus on connecting your breath with your cadence. How many steps do you take breathing in and breathing out? Notice how this rhythm changes from your warm up, to your drills, to your main intervals when you start to breath harder and a little shallower.

A2.Stop 3 minutes of Arm Circles & Leg Swings

A3. Preparatory Running Drills:
–20m of high knees. Run back. x2
–20 m of butt kicks. Run back. x 2
–20m of skipping. Run back x 2
–20m of high skipping (big extension!). Run back x 2

A4. Run Strides warmup:
1 x 800m alternate 100m fast, 100m easy. These should get your heart rate elevated and your body running at or above your projected mile speed. The goal is to get hot, sweaty, and breathing hard BEFORE you start the mile!

Mile Strategy:

Think about a time you think you can do. Say the goal is a 6 minute mile. That would mean averaging 90 second quarter mile laps. The first lap you’ll feel good and will need to set a strong pace but keep an eye on the clock and hold a little back, i.e. it’s easy to overshoot here, so 88-90 is good, 85 or faster is not good. In the second and third laps the struggle gets real. Breathing gets uncomfortable, the legs and lungs start to burn so focus is needed to stay tall, run relaxed, and breathe deep. The temptation will be to drop to 93-95 quarter laps. Fight and focus to stay 91-89. Finally the last lap you’ve left just enough energy to hold it all together for the final 400m for hopefully a 90 second quarter. Keep your cadence high! Dig as deep as you can and push, push, push the final 200m! Finish, smile, collapse. Preferably in that order ;)”

ASR/MSS/MAS Test for rowing

Warm up – 1000m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test

A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)

Note. Flying start means you can accelerate for 3 – 7 seconds before the 10 second timer

Record.
1. HIGHEST / 500m pace that is displayed within the 10 sec window (note: this is MSS = Max Sprint Speed expressed as 500m pace)

Rest 5 minutes

MAS (Max Aerobic Speed) Test

A. Row – 2000m for time

Record.

1. Average / 500m pace (this is estimated pace at VO2max)
2. Final time
3. Average HR (note: this gives you a very rough indication of heart-rate at VO2max),
4. Max HR
5. HR @ end of row
6. HRR @ 60 seconds after finishing the row (stay standing)

How to track your HR (Heart Rate) for this test:

ASR/MSS/MAS Test for Assault Bike

Warm up – 6 minute AB, break into 1 minute segments, each segment faster than previous one + stretch as needed (remember, this is W/U, don’t go too hard)

MSS (Max Sprint Speed) Test

B. Assault Bike – 3 x 10sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)

Record. HIGHEST wattage and RPMs (note: this is your MSS = Max Sprint Speed expressed as wattage/RPM)

Rest 5 minutes

MAS (Max Aerobic Speed) Test

C. Assault Bike – 6 minutes for max calories / avg. Watts + RPMs (MAS = Maximum Aerobic Speed test)

Record.

1. Average watts and RPMs (this is estimated pace at VO2max)
2. Total calories
3. Average HR (note: this gives you a very rough indication of heart-rate at VO2max),
4. Max HR
5. HR @ end of AB
6. HRR @ 60 seconds after finishing the AB (stay standing)

How to track your HR (Heart Rate) for this test:

HERE IS THE MAS (MAX AEROBIC SPEED) CALCULATOR FOR YOU TO INDIVIDUALISE YOUR SESSIONS