🚀 Smarter Endurance Training with MAS
 
One of the most practical ways to individualize endurance training is through Maximal Aerobic Speed (MAS) – the lowest running velocity that elicits VO₂max.
 
Why does this matter for coaches?
 
✅ MAS links science to the field
✅ Provides clear training zones (from recovery to VO₂max work)
✅ Simple to test (e.g., 1600 m time trial)
✅ Prevents overtraining with evidence-based workload limits
 
To make this practical, I’ve developed a MAS-Based Training Planner that allows you to:
 
🔹 Calculate MAS from a simple field test
🔹 Prescribe training intensities & distances by MAS zones
🔹 Program and visualize endurance sessions across the week
🔹 Track overall load distribution to stay within safe bounds
 
💡 The result? Individualized, evidence-based endurance programming that is simple, time-efficient, and athlete-centered.

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.

For more details about the MAS-based Training Planner, please read my recent post ---> HERE.