Member Login

A-Z of Program Design Maximal Aerobic Speed

CPDs : 0.5

Add Maximal Aerobic Speed (MAS) based intervals to your programming so your clients can train at higher intensities with greater accuracy. This unique metabolic conditioning training methodology allows programmed intervals to be pre-set to a percentage of an athlete’s vVO2max or MAS. Like all forms of interval training, MAS allows an athlete to train at higher intensities by performing repeated high-intensity efforts intermitted with short recovery periods, allowing for a greater total volume of work to be performed at high intensities.

MAS training is an extension of traditional interval training methods, as the metabolic demands of MAS training are specific to an individual’s aerobic capacity. The quantification of the metabolic demands when implementing MAS training allows an athlete to train at higher intensities with greater precision, therefore providing a means of measured progress.

Suggested Pre-requisite:

  • CIMSPA: L2 Gym / Group Ex

Aims and objectives:

  • Understand the bioenergetic systems and how they relate to aerobic and anaerobic performance, including desired training adaptations that occur as a result of MAS training.
  • Learn how to test for MAS and the additional factors that should be considered.
  • Understand how to correctly programme and implement submaximal, maximal and supramaximal MAS training, using varying MAS training methods including the EuroFit, Grid and Tabata MAS training methods.
  • Learn how to correctly periodise and implement MAS training within a pre-season and in-season training phase.
  • Know how to correctly periodise and implement MAS training within speed and agility training, technical/tactical training and as a stand-alone session.

Author Bio

  • Thomas Stringwell

    Thomas Stringwell is the founder of Your Gym Sports Performance Ltd, an education provider that specialises within the fields of strength and conditioning and sports science. He’s an accredited strength and conditioning coach with the UKSCA and currently provides performance consultancy services across a range of sports including rugby union, rugby league, soccer, handball, boxing, mixed martial arts, BMX supercross, strength sports and Youth Athletic Development.

    He holds an MSc in Sports Biomechanics (Loughborough University), a 1st class honours degree in Sport and Exercise Science (Manchester Metropolitan University) and a Certificate in Education teaching degree (Huddersfield University), with future ambitions of completing a PhD within the field of motor learning, constraints-based learning and non-linear pedagogy.

    He has a real passion for education and coach development, having both coached and taught within the fields of strength and conditioning and health and fitness for over a decade. He’s a lifelong strength sport enthusiast, having competed both in Olympic Weightlifting and Powerlifting at a national level, with a genuine drive to support and educate coaches throughout our industry.