MAS-Based Training Planner: From Assessment to Smarter Endurance Programming

Complete Performance
Aug 18
6 min read

Updated: Aug 20

Introduction

In the world of strength and conditioning, precision matters. While endurance performance may sometimes be oversimplified into “more miles” or “longer sessions,” the reality is that training effectiveness depends on the right intensity at the right time. This is where Maximal Aerobic Speed (MAS) comes into play.

MAS represents the minimal running velocity at which an athlete reaches their maximal oxygen uptake (VO₂max). In other words, it is the lowest speed that elicits VO₂max, making it one of the most practical and powerful measures for prescribing endurance training.

For strength and conditioning coaches, MAS offers a clear bridge between laboratory physiology and on-field programming. It allows training to be tailored in a way that is both evidence-based and athlete-specific, optimizing aerobic development while preventing overtraining.

The MAS-Based Training Planner was designed with these principles in mind. By combining testing, prescription, and monitoring into one tool, it helps coaches efficiently design and visualize endurance training programs that balance performance gains with long-term athlete health.

Why MAS Matters for Coaches

Endurance training prescription often relies on heart rate zones, lactate thresholds, or perceived exertion. While these markers are valuable, they are not always easy to standardize, field-friendly, or time-efficient. MAS addresses these gaps.

Objectivity – MAS can be measured straightforwardly with simple field tests.
Direct link to VO₂max – Since MAS is tied to maximal oxygen uptake, it reflects an athlete’s aerobic ceiling.
Individualization – Prescribing training as a percentage of MAS ensures more targeted individual support.
Transferability – MAS allows coaches to easily translate physiological testing into practical running speeds and distances for workouts.

In short, MAS is both scientifically robust and practically actionable; two qualities every coach values when planning training.

Determining MAS: Field Tests

MAS can be determined through a variety of laboratory and field tests. Laboratory assessments (treadmill incremental protocols with gas analysis) provide high precision but are often impractical for most team environments. Fortunately, several validated field tests exist:

Time trials (typically between 1200–2200 m)
Intermittent shuttle run tests (e.g., 30-15 Intermittent Fitness Test
Continuous multistage running tests (e.g., VAMEVAL, Beep test, etc..)

Research suggests that time trials between 1200 and 2200 meters can reliably predict MAS, with the 1600 m (1 mile) test often used as a practical middle ground.

Focus on the 1600 m Test

In the MAS-Based Training Planner, MAS is primarily derived from a 1600 m time-trial. This test is widely applicable because:

It is long enough to capture aerobic performance but short enough to avoid pacing inconsistencies.
It requires minimal equipment (a stopwatch and a measured track).
It integrates naturally into training sessions, making it accessible for both elite and sub-elite athletes.

Formula (Figure 1):

Figure 1. Formula for MAS calculation. m - meter; s - second

For a 1600 m trial, divide 1600 by the time taken (in seconds) to obtain the MAS in meters per second (m/s).

Inside the MAS-Based Training Planner

The tool goes beyond simple MAS calculation. It provides a comprehensive framework for endurance training prescription through five integrated features:

1. Training Zone Intensities Based on MAS

Training is structured into six distinct MAS-based zones:

Zone 1: <69% MAS – Recovery / Low-intensity aerobic work
Zone 2: 70–75% MAS – Extensive aerobic conditioning
Zone 3: 76–81% MAS – Intensive aerobic conditioning
Zone 4: 82–89% MAS – Aerobic power development
Zone 5: 90–100% MAS – MAS zone training
Zone 6: >100% MAS – Anaerobic tolerance, speed-endurance

These zones provide clarity and precision, ensuring that each session targets the desired physiological adaptation (Figure 2).

Figure 2. MAS-BASED TRAINING INTENSITY ZONES CALCULATED IN BOTH m/s and km/h metrics

In case you are changing an athlete's Name and Surname at "MAS 1500m test scores - TZ ms" sheet, you must update the athlete’s name in the “MAS Distance Calculator” sheet. For details,

please check Figure 3.

Figure 3. Updating the "Select Athlete" field in the "MAS Distance Calculator" sheet

2. MAS-Based Distance Calculator

One of the challenges in programming MAS-based sessions is converting percentages of MAS into actual distances to be run in specific time intervals.

The MAS-Based Training Planner includes a calculator that translates MAS into practical prescriptions (Figure 4):

e.g., 100% MAS for 3 minutes → run 900 m (if MAS = 5 m/s)
e.g., 90% MAS for 6 × 4 min intervals → run 1080 m each repetition

This feature removes guesswork and ensures coaches can set precise, individualized targets.

3. MAS-Based Training Planner

The central component of the tool is the training planner, which allows coaches to design entire sessions and weekly plans using MAS-based prescriptions (Figure 5).

Choose the training zone and intensity (e.g., 95% MAS).
Select interval structure (reps, duration, rest).
Instantly obtain the required distances and paces.

This makes programming efficient and repeatable while keeping the athlete’s current fitness profile at the core of every decision.

In this sheet, you can configure your training plan for athletes. Since you will likely need to adjust the season dates or other details, it’s important to refresh the graphs so that all changes in your data sheet are reflected in the visuals.

Please follow these steps (also shown in Figure 6):

1️⃣ Click on the bar graph to make sure the chart window is properly selected. 2️⃣ In the tab bar, go to PivotChart Analyze. 3️⃣ Select Refresh All — and you’re done! ✅

4. Training Programme Visualization

The planner includes a visualization window that illustrates the training distribution across the week (Figure 7).

This serves two purposes:

Clarity for coaches – ensuring balance across intensity zones.
Communication with athletes – showing them the purpose of each session, which can increase motivation and adherence.

Additionally, the visualization is anchored in evidence-based upper and lower bounds for weekly training loads. This is crucial for preventing overtraining and ensuring gradual, sustainable progression.

Figure 7. Training Programme Visualization with Evidence-Based Training Anchors

5. Overall Training Overview

Finally, the planner aggregates total weekly training loads and categorizes them by zone (Figure 8). This big-picture perspective allows coaches to:

Evaluate training balance (e.g., too much Zone 5, not enough Zone 2).
Adjust sessions to meet seasonal goals (base building vs. peaking).
Monitor longitudinal trends across training cycles.

By quantifying load in MAS-based zones, the tool offers a clear and evidence-driven way to monitor workload—a central pillar in modern athlete management.

Figure 8. Total Distance Run by MAS-based Intensity Zones

Practical Usability

The MAS-Based Training Planner is designed for strength and conditioning coaches, endurance coaches, and applied sport scientists working across sports.

Key Benefits:

Time-efficient: No need for lab testing; a simple 1600 m TT suffices.
Evidence-based: Aligns with scientific findings on MAS and endurance programming.
Practical: Converts abstract physiological data into concrete training prescriptions.
Scalable: Useful for individual athletes, small groups, or full squads.
Preventive: Incorporates safeguards against overtraining by monitoring weekly limits.

Example Use Case

A collegiate soccer team completes 1600 m tests at the start of preseason. Each player’s MAS is calculated, and training sessions are programmed accordingly:

Aerobic base (Weeks 1–3): 70–75% MAS continuous runs (Zone 2)
Aerobic power (Weeks 4–6): 82–89% MAS intervals (Zone 4)
VO₂max (Weeks 7–8): 90–100% MAS short intervals (Zone 5)

The planner then visualizes weekly training distribution, showing coaches whether players are achieving sufficient aerobic work without drifting into overload.

The outcome: fitter, better-prepared athletes with reduced injury risk.

Conclusion

In a field where small margins often decide outcomes, MAS provides a simple yet powerful anchor for endurance training. The MAS-Based Training Planner takes this principle and makes it usable, practical, and coach-friendly, serving as a valuable ally for anyone aiming to optimize athletic performance while supporting long-term development. Would you like to purchase it? You can grab it ➡️ MAS-based Training Planner v1.0 Compatibility option: Currently, the MAS-Based Training Planner v1.0 is designed in MS Excel 2021, where it works without any restrictions.

For users with older versions of Excel, you may need to replace some formulas with versions compatible with your software.

Here’s an example for calculating Weekly Distance Run (m):

🔹 Excel 2021 (and newer): =SUM(FILTER(N:N,(B:B=B2))) 🔹 Excel 2019 (and older): =SUMIFS(N:N,B:B,B2) In some cases, you may need to use a fixed range of cells with the $ sign: =SUMIFS($N$2:$N$43,$B$2:$B$43,B2) Which formula works best will depend on the Excel version you are currently using.

👉 If you experience any problems with the tool, please do not hesitate to contact me, and we’ll find a solution that works for your needs. ✏️Author: Assist. Prof. Armin Paravlić, PhD