ABOUT THE COURSE: Maximal Aerobic Speed (MAS) based intervals is a unique metabolic conditioning training methodology as it allows for intervals to be pre-set to a percentage of an athlete’s vVO2max or MAS. Hence - the programmed MAS intervals are specific to an individual with a specific pre-determined speed - rather than being set to a pre-set work-to-rest ratio only. MAS training is now regularly applied within strength and conditioning practice - with previous research demonstrating significant improvements not only in aerobic performance but also in concurrent anaerobic performance measures (Dupont et al - 2004).

Before implementing MAS-based intervals within athlete preparation - an athlete’s 100% MAS must be first established - with the selected MAS testing method being highly dependent upon the athlete's chosen sport. Once an athlete's MAS score has been established - the strength and conditioning coach must decide what percentage of MAS an athlete will be trained at - the duration of each planned interval - the number of times the interval will be performed and how the MAS training will be periodised over the training mesocycle. Therefore - the aim of this short bite-sized course is to provide coaches with a greater level of clarity on the correct periodisation and programming of MAS training.

Over four modules - the concepts of MAS testing - MAS testing considerations - MAS programming and periodisation - and group MAS training strategies are explored. MAS mesocycle design - micro-cycle design - and the periodisation of MAS using a linear and undulating model are all explained - with working examples provided in real-world coaching practice.