MAS Calculator
How this works. Enter your time trial result, or your MAS if your coach has already given it to you. The calculator builds your running speeds and the exact distances to cover for every interval. These are your targets for every POWR running session.
How are you entering your MAS?
Time Trial
Run the set distance as fast as you can at an even pace. Pick the distance you ran, then enter your finish time.
Distance
1.2KM
1.5KM
2.0KM
OtherMETRES
Finish Time
Min
:
Sec
Pick a distance and enter your time to reveal your speeds.
Your MAS
0.0KM/H
0.00
m/s
0:00
min/km
Your Running Targets
| % MAS | MAS(m/s) | km/h | 15s(m) | 20s(m) | 25s(m) | 30s(m) | 40s(m) |
|---|
Aerobic
Threshold
MAS
Supra-MAS
Reading Your Table
70–90%
Continuous and tempo running. Hold the km/h on a treadmill or use the pace on your watch.
100%+
Intervals. Find your % and your work time, then cone out that distance. Hit the cone on time, every rep.
Retest
Your speeds move as your engine improves. Retest when your coach tells you to and update your numbers.
All POWR running sessions reference the targets above. Save your results to your camera roll and bring them to every session.
Press and hold the image to save it to your photos