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MAS CalculatorMAS Speed % Calculations for Running, Cycling & SwimmingAerobic Training Zones
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Mode
Distance (m)
Time (s)
MAS %120%115%110%105%100%95%90%85%80%75%70%Zone 1Zone 2Zone 3Zone 4Zone 5Zone 6
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Run1300300m/s5.204.984.774.554.334.123.903.683.473.253.03Aerobic RecoveryAerobic ThresholdAerobic Thr #2Anaerobic ThresholdMaximal AerobicSupra-Max Aerobic
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MAS (m/s):
4.33km/h18.7217.9417.1616.3815.6014.8214.0413.2612.4811.7010.92
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Note: Test time should fall within 4-6 min, absolute max = 12 min (be sport specific)
MAS %
<70%70-77%78-85%86-92%93-100%>101%
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MAS Speed % Calculations for Rowing
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MAS %120%115%110%105%100%95%90%85%80%75%70%
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m/s5.204.984.774.554.334.123.903.683.473.253.03
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s/500m96.15100.33104.90109.89115.38121.46128.21135.75144.23153.85164.84
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Notes:time/500m1:36.151:40.331:44.91:49.891:55.382:1.462:8.212:15.752:24.232:33.852:44.84
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- Click File then "Make a Copy", do not request edit access
^If you see "2:5" this would mean 2:05, it doesn't add the zero seconds placeholder if <10
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- Only enter data into the blue cells.
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- Yellow cells will automatically calculate
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Example Sessions for Running or Cycling (based on above data)
Calculator Created by Hayden Pritchard
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Aerobic Int.'sWeek 1Week 2Week 3Week 4
www.hjpmethod.com
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Reps x W:R4 x 4 min: 4 min3 x 4 min: 4 min4 x 4 min: 4 min3 x 4 min: 4 min
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MAS %90%95%95%100%
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Speed (km/h)
14.0414.8214.8215.60
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Int. Dist (m)
936.0988.0988.01040.0
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HIIT Int.'sWeek 1Week 2Week 3Week 4
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Reps x W:R2 x 15 of 30s: 30s3 x 10 of 30s: 30s2 x 15 of 30s: 30s3 x 10 of 30s: 30s
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MAS %110%115%115%120%
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Speed (km/h)
17.1617.9417.9418.72
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Int. Dist (m)
143.0149.5149.5156.0
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Example Sessions for Rowing (based on above data)
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Aerobic Int.'sWeek 1Week 2Week 3Week 4
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Reps x W:R4 x 4 min: 4 min3 x 4 min: 4 min4 x 4 min: 4 min3 x 4 min: 4 min
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MAS %90%95%95%100%
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s/500m128.21121.46121.46115.38
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time/500m2:8.212:1.462:1.461:55.38
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HIIT Int.'sWeek 1Week 2Week 3Week 4
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Reps x W:R2 x 15 of 30s: 30s3 x 10 of 30s: 30s2 x 15 of 30s: 30s3 x 10 of 30s: 30s
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MAS %110%115%115%120%
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s/500m104.90100.33100.3396.15
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time/500m1:44.91:40.331:40.331:36.15
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