Mas Table Calculating Your Session Paces Runmotion Coach With this personalized table, you will be able to accurately convert your mas into the appropriate paces for your interval training sessions. this will ensure more effective and targeted workouts. Discover our running pace calculator: thanks to your mas, determine your average speed and your pace per km for 5k, 10k, half marathon, and marathon at a click.
Mas Table Calculating Your Session Paces Runmotion Coach This calculator determines your maximal aerobic speed (mas) from multiple validated fitness tests. mas is the slowest speed at which you reach vo2max, essential for prescribing interval training intensities for field sport athletes. In this post, we introduce a new tool for planning mas running sessions. many practitioners will incorporate mas running into their programs, however, it can be tedious to set up and hard to manage with large groups or limited resources. As can be seen in table 1, there are many different tests used to measure mas, and each of these tests is different in nature. some involve linear running, others involve shuttle based running, some are continuous, others are incremental, and some are steady paced, whilst others are timed. Training paces are calculated based on your race results. only races completed within the last 4 years, lasting between 6 minutes and 4 hours, are considered. additionally, a filter is applied to retain only your best performances.
Mas Table Calculating Your Session Paces Runmotion Coach As can be seen in table 1, there are many different tests used to measure mas, and each of these tests is different in nature. some involve linear running, others involve shuttle based running, some are continuous, others are incremental, and some are steady paced, whilst others are timed. Training paces are calculated based on your race results. only races completed within the last 4 years, lasting between 6 minutes and 4 hours, are considered. additionally, a filter is applied to retain only your best performances. With our model, the training paces are calculated directly for the theme of the session. for example, a 6×1000 meters session at 10km pace will directly take your theoretical time over 10km. Our algorithms calculate your maximal aerobic speed and endurance (when you have entered results on at least two different distances) to give you the right training paces. Within runmotion coach app, it is possible to view your mas (also called vvo2max), your endurance and your vo2max in premium mode. these parameters allow us to estimate your racing performance, and is particularly useful to set your optimal training paces. For each session, if you have entered some of your past race times into the app, you will be set precise target paces. the training paces calculated by runmotion coach depend on your v02 max and your endurance, and the easy runs are set at a pace of 60% of your v02max .
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