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MAS (MASS) calculator: instantly estimate maximal aerobic speed
This page is built for strength coaches and team-sport practitioners: it converts key field-test results into MAS (Maximal Aerobic Speed), so you can move quickly from assessment to HIIT blocks, interval work, and role-specific intermittent training.
How it works
Select the test, enter the raw value, and get an immediate MAS estimate. For the 1200m Shuttle you can use either total seconds (e.g. 252) or mm:ss format (e.g. 4:12). The calculator also returns the formula used, useful to document your methodological choice in staff reporting.
Online MAS Calculator
Enter the field test and get an immediate MAS estimate. A practical reference for team sports to build HIIT, interval training, and weekly progressions with coherent intensity.
Tests supported by the MAS calculator
- 30-15 IFT: intermittent test with high ecological validity for team sports.
- Yo-Yo IR1: widely used indicator of recovery capacity between submaximal sprints.
- Yo-Yo IR2: more intense version, useful for advanced athletes and high-power profiles.
- 12-Minute Cooper: continuous estimate, practical when you do not have audio cues or shuttle setup.
- Vam-Eval: linear incremental protocol, a classic reference for aerobic speed.
- 1200m Shuttle (Bronco): useful in rugby and sports with repeated changes of direction.
How to interpret MAS in team sports
- Intensity prescription: extensive aerobic work is typically between 90-100% MAS; intensive intervals are often above 100% MAS, with density and duration adjusted by microcycle.
- Role-specific context: compare MAS with match demands (high-speed distance, number of accelerations, sprint frequency) to differentiate methods by role.
- Monitoring: re-test every 4-8 weeks to verify adaptations and recalibrate loads.
Accuracy and practical limits
The MAS obtained is an operational estimate: precision depends on test quality (surface, weather, pacing, motivation, timing) and protocol specificity for your sport. For high-impact decisions (return-to-play, peak form, selection), always integrate this metric with internal/external load and technical-tactical observation.