1RM & MAS CALCULATORS
Purpose
Maximal aerobic speed (MAS) training allows intervals to be predetermined to an athletes VO2max, or more preciously, the lowest running velocity at which an athletes maximal oxygen uptake occurred (vVO2max). Once an athletes MAS has been established (e.g. 4.2 m/s), intervals can be programmed based on a percentage of an athletes MAS, including sub-maximal (e.g. 80% MAS) maximal (e.g. 100% MAS) and supra-maximal (e.g. 120% MAS). Such training has previously demonstrated to significantly improve an athletes aerobic capacity, a vital a training quality both with endurance-based sport and intermittent based sport. For further detail on maximal aerobic speed testing and training read the following article post Increasing Aerobic-Performance Part II : Maximal Aerobic Speed Training.
Instructions
Before programming MAS intervals, an athletes MAS score must firstly be established. This can be done in several ways (e.g. shuttle testing vs continuous running) however a continuous running method has been shown to be a valid method within literature (see Increasing Aerobic-Performance Part II : Maximal Aerobic Speed training for further detail). Have the athlete complete a 1000m, 1200m, or 1400m as fast as possible and record the time in seconds. Enter the distance and time taken within the appropriate fields, and select the desired %MAS and interval time by moving the % MAS effort and interval time cursor. The required distance for each interval when instantly be calculated based the athletes MAS score, desired % MAS effort and interval time entered.
Purpose
The load selected within a performance program is dependent upon the athletes training status and the desired training effect. One way of implementing training loads is to select weights based on a percentage of an athletes 1RM, with different training qualities requiring a different percentage of 1RM range (e.g. basic strength training : 85% – 100% 1RM). Similarly, training loads maybe relative to a percentage of an alternative 1RM and calculated accordingly (e.g. hex bar jumps based on 40% 1RM of an athletes back squat).
Instructions
Entire an athletes 1RM and select the desired percentage you wish to calculate, entire these figures within the appropriate cell and record the calculated percentage.
Purpose
When selecting loads based on an athletes 1RM, the actual required 1RM score may not be attainable as the athlete may not have acquired a enough strength training experience to attempt a maximal lift. Likewise, it may be more appropriate to estimate an athletes 1RM based on a higher repetition maximum performance test (e.g. estimating an athletes 1RM from a 3RM strength test).
Instructions
Entire the how many repetitions the athlete complete as part of a maximal test (e.g. 5RM) and the load that the set was completed with. Record the athletes estimated 1RM.