aero Paces and splits from your MAS
Speeds and paces at each % of MAS.
Split times for a track session.
Where to put the cones for 30-30s or 15-15s.
MAS (maximal aerobic speed, VMA in French) is the lowest running speed at which you reach your maximal oxygen uptake. It can only be held for a few minutes. It is a reference for setting training intensity: 30-30s at 100%, long intervals at 90%, an easy run at 70%…
Its value depends on the test used (VAMEVAL, Léger, 6-minute run…): two different tests do not give exactly the same MAS. Stick to the same test to compare over time.
For each percentage of MAS, the table gives the speed, the pace per kilometre, the time to aim for over a distance, or the distance to cover in a given time.