Run MAS

Click here to learn about MAS training

Maximum Aerobic Speed (MAS) HIIT is a training method that tailors high-intensity intervals to an individual’s aerobic capacity, ensuring each session is both efficient and effective. MAS represents the lowest running speed at which maximal oxygen uptake (VO₂max) is reached, making it a precise marker for conditioning work. In practice, athletes perform short bursts—often between 15 seconds and 4 minutes—at or above their MAS, interspersed with active or passive recovery intervals. This approach allows for significant time spent near VO₂max without the unsustainable strain of continuous maximal running. Over time, MAS HIIT improves aerobic power, running economy, and lactate threshold, making it a powerful tool for endurance athletes and team-sport players seeking to enhance fitness while minimizing excessive training volume.

MAS Speed Calculator

The provided distance is your goal distance to meet in the alloted time. Try to reach this distance consistently each rep right at the end of the duration. Once you're finding this too easy, run another benchmark run.

Conduct a 1.6k run benchmark time and input your result below.

Short HIIT

2 x 8 reps @ 97.5% MAS

45s on with 15s passive recovery, 300s between sets

Long HIIT

1 x 4 reps @ 92.5% MAS

240s on with 120s passive recovery

Threshold HIIT

1 x 2 reps @ 90% MAS

480s on with 120s passive recovery