Turn Maximum Aerobic Speed into training paces
Maximum Aerobic Speed (MAS; often called VAM in Spanish-speaking sport science) is a running speed associated with maximal aerobic power. Coaches commonly use it to prescribe interval speeds and organise aerobic training.
km/hMaximum aerobic speed
min/kmEquivalent running pace
60–110%Automatic intensity table
Speed and pace conversion
Speed (km/h) = distance (km) ÷ time (hours)
Pace (min/km) = 60 ÷ speed (km/h)
Pace (min/km) = 60 ÷ speed (km/h)
If you already have MAS from a validated test, enter it directly. When you enter distance and time, ATHLOMETRY calculates the average speed of that effort. That average is only a true MAS estimate when the effort and protocol are appropriate for assessing maximal aerobic speed.
How can MAS / VAM be measured?
Several field and laboratory protocols exist. Research has shown that short maximal running tests around five minutes can provide useful information about maximal aerobic velocity, but protocol choice, athlete level and pacing influence the result.
Using MAS percentages in training
The percentage table is designed as a practical conversion tool. A prescribed percentage does not determine the session by itself: repetition duration, total volume, recovery, terrain and athlete profile all affect the physiological demand.
Are MAS / VAM and VO₂ max the same?
No. MAS is a speed, while VO₂ max is an oxygen-consumption value. They are related but describe different variables.
Can I calculate MAS from any race time?
You can calculate average race speed, but that does not automatically make it MAS. Use a protocol designed for maximal aerobic speed if you want a more defensible MAS estimate.
Why use percentages above 100%?
Short intervals can be prescribed above MAS because they are not sustained long enough to represent a continuous maximal-aerobic effort.
Should I use pace or km/h?
Both describe the same target. Pace is often more intuitive for runners, while km/h can be useful on treadmills and for calculation.