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 athletes 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 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 athletes chosen sport. Once an athletes 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 meso-cycle 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.