That's hard to achieve with continuous training, like running, cycling, etc because it's hard to maintain a sufficient intensity for prolonged periods.Ī more effective approach is via interval training, where you work at high intensity for a short period of time, then rest and repeat that for several rounds. Our formula is 15 seconds on then 15 seconds rest for 5 - 8 minute blocks with 3 minutes rest between each block. The beep test is a multi-stage fitness test (MSFT) used to measure cardiovascular fitness and maximum oxygen uptake (VO2 max). The goal of MAS training is to spend as much time while training at your Maximum Aerobic Speed. It's generally left up to the coaches to conduct for sports teams or large groups of athletes. These can be done on the track and there are several ways to test your MAS. Considering the importance of oxygen in aerobic performance, its easy to understand why athletes with a higher VO2 max often perform better in endurance. MSFT or shuttle run test SRT) has been widely used as a predictive test for VO2 max. Assessing Maximal Aerobic Speed requires methodology and a good understanding or the process so we recommend hiring a coach or paying for a professional assessment. Lastly, the beep test (also called multistage fitness test. Before you can start training at your MAS, you will need to know where that is. Tests include the Multi Stage 20m Beep test, Cooper's 12 minute run. Study participants performed a multi-level 20m shuttle run test (the Beep test). The aim of maximal testing is to establish the subject's VO2 maximum ( maximum. The measurements were recorded in the evening from 7:30 pm and 8:30 pm. MAS is simply defined as the slowest speed at which athletes will achieve their VO2 max. Before the test, the athletes were informed about the study aim, procedures and the possibility of stopping the examinations and withdrawal from the participation at any moment.
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