TESTING

Maximal Aerobic Speed (MAS) refers to the maximal speed at which maximal oxygen uptake occurs (VO2 max). While there are many established methods to determine or estimate MAS, one of the most practical protocols when testing for field sports is detailed below.

While other methods of on-field MAS testing may utilise GPS units (e.g. maximum distance in set time), mobile Apps, or numbered bibs (tagging), the method outlined in this article requires only minimal equipment:
– A measuring wheel, training cones, a stopwatch/timer, clipboard & pen and a testing sheet for data recording.

In this method the coach measures out a distance 100meters long on a training field, using a measuring wheel, and marks a line on both ends with training cones. Ideally (for prescription purposes) the test would take place on a similar surface to that on which training will take place over the subsequent weeks.

The distance used for this test can vary depending on age, gender, fitness levels and the quality of the surface. From experience we would recommend the following distances as a guide when testing on a grass pitch surface.

Senior Men – 1300-1500m

Minor Men – 1200-1300m

Senior Ladies – 1000-1200m

Minor Ladies – 800-1000m

Following completion of a comprehensive movement prep and an appropriate warm-up, players are requested to take position at the start line and given instructions of how to best complete the test. We recommend players be advised to pace themselves from the start of the test, and are made to understand that the objective is to cover the set distance (e.g. 1200m), in as little time as possible. This will mean that energy will need to be managed throughout the duration of the test to maximise the result. A speed that is too high initially will lead to excessive fatigue early in the test. The players total time will likely be reduced as a result. Finally, all participants should be instructed to listen for their completion time as they finish the test, and to ensure that this time has been recorded correctly before becoming distracted by anything else.

When players are prepared and in a set position at the start line, the coach starts the timer and gives a signal for the test to begin. Using the example of a 1200m test, the participants will complete a total of 6 shuttles of 100 meters, touching the marked line each time with their foot as they turn, and running continuously until the total distance has been covered. The coach may provide frequent updates on the distance completed and remaining, constantly reminding players to pace themselves initially, and to push themselves as the test progresses.

As players cross the finish line after the final 100 meter length, the coach or assistant will read out the completion time from the stopwatch aloud so that all can hear it clearly. Immediately their time is recorded on the testing sheet, ideally by an assistant, allowing the coach to continue to provide updates, encouragement, and finish times to other players.

ANALYSING THE RESULTS

With the test completion times recorded, it’s possible to estimate MAS using a simple formula;

Distance (meters) ÷ Time (seconds) = Maximal Aerobic Speed (meters/second).

For example;

> 1200 meter run. Completed in 4 minutes, 30 seconds (270 total seconds)

> 1200 / 270 = 4.44

> Maximal Aerobic Speed = 4.4 meters/second

For coaches, we’ve created a free spreadsheet fully prepared for you to populate! Simply add names and times, and set the distance used for your test. The Maximal Aerobic Speed will be automatically calculated for each player.

For individuals, feel free to use our simple assessment form to establish your own MAS from the same test, or even from a test performed on a bike, rowing machine or any other cardiovascular training machine.

USING THE DATA