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MAS Trainer
Interval training built on your Maximal Aerobic Speed, run as an out-and-back shuttle — the 15s:15s method used to build aerobic power, with the change-of-direction demand real match play actually has.
km/h
m/s
Rest is stationary — stop at the marker, no distance to cover. You'll run this same distance back on the next rep.
16
How this works
Set up two markers the target distance apart. On the beep, sprint from one marker to the other within the work interval — that's your rep. During rest, stop where you are and recover — no distance to cover, just get your breath and be ready. On the next beep, run back the same distance to the other marker. Out, rest, back, rest, repeat.
Distances are calculated as MAS (m/s) × interval length (s) × intensity%. E.g. a 4.0 m/s MAS at 15s/100% = 60m to cover in 15 seconds — the same 60m each way.
Research on this method (100–120% MAS, 15s:15s, 1:1 work:rest) shows it's one of the most time-efficient ways to build aerobic power in team-sport athletes — more efficient than steady-state running for the same time invested, and the direction changes make it far closer to what you actually do on the pitch.
Distances are calculated as MAS (m/s) × interval length (s) × intensity%. E.g. a 4.0 m/s MAS at 15s/100% = 60m to cover in 15 seconds — the same 60m each way.
Research on this method (100–120% MAS, 15s:15s, 1:1 work:rest) shows it's one of the most time-efficient ways to build aerobic power in team-sport athletes — more efficient than steady-state running for the same time invested, and the direction changes make it far closer to what you actually do on the pitch.
Get to the start line
5
Rep 1 begins on the triple beep
Work
Rep 1 of 16
OUT
15
60m
Session complete
Reps completed
16
8:00
Session time
960 m
Work distance