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Writer's picturePheonix Drewell

"Unlocking Endurance: The Importance of Maximal Aerobic Speed & Power for Athletes"



Maximal aerobic speed (MAS)

Maximal aerobic speed (MAS) is defined as the lowest speed at which maximal oxygen uptake (VO2max) occurs during an incremental exercise test. This is an important measure for athletes, as it can provide information about their aerobic capacity, endurance performance, and potential for improvement with training.


Research has shown that MAS is a better predictor of endurance performance than VO2max alone. For example, a study by Buchheit and colleagues (2013) found that MAS was a better predictor of 5-km running performance than VO2max in competitive male runners. This suggests that training strategies aimed at improving MAS may be more effective in enhancing endurance performance than simply increasing aerobic capacity. In addition, MAS can be used to prescribe exercise intensities for athletes during training. By training at or near MAS, athletes can improve their aerobic capacity and endurance performance.


A study by Zuniga and colleagues (2011) found that a training program aimed at improving MAS resulted in significant improvements in 5-km running performance in recreational runners.

Overall, MAS is an important measure for athletes, as it can provide information about their aerobic capacity, endurance performance, and potential for improvement with training. Training strategies aimed at improving MAS can be effective in enhancing endurance performance, and MAS can be used to prescribe exercise intensities for athletes during training.


Maximal aerobic power (MAP)

Maximal aerobic power (MAP) training is an important type of training for athletes, as it can help to improve their aerobic capacity and endurance performance. MAP training involves exercising at or near an athlete's VO2max, or the maximal rate at which their body can consume oxygen.

Research has shown that MAP training can improve VO2max, endurance performance, and overall athletic performance. For example, a study by Billat and colleagues (2001) found that MAP training resulted in significant improvements in VO2max and endurance performance in highly trained distance runners. Another study by Helgerud and colleagues (2007) found that MAP training improved VO2max and 10-km running performance in elite male soccer players.

In addition, MAP training can be tailored to the specific needs of different types of athletes. For example, a study by Bishop and colleagues (2008) found that MAP training can improve sprint performance in highly trained rugby players. This suggests that MAP training can be useful for athletes in a variety of sports, not just endurance sports.


Overall, MAP training is an important type of training for athletes, as it can help to improve their aerobic capacity, endurance performance, and overall athletic performance. Research has shown that MAP training can be effective for athletes in a variety of sports, and it can be tailored to the specific needs of different types of athletes.


Conditioning coaches typically use a graded exercise test (GXT) to determine an athlete's maximal aerobic speed (MAS) and maximal aerobic power (MAP). During a GXT, the athlete is asked to perform progressively more difficult exercise tasks while the coach measures their oxygen uptake (VO2) and heart rate. The results of the GXT can then be used to calculate an athlete's MAS and MAP. For MAS, the coach can use the speed at which the athlete reaches their maximal oxygen uptake (VO2max) as an estimate of their MAS. For MAP, the coach can use the highest power output achieved during the GXT as an estimate of their MAP.


Other tests that may be used to estimate MAS and MAP include the 30-15 Intermittent Fitness Test, the Yo-Yo Intermittent Recovery Test, and the Incremental Shuttle Run Test.

It is important to note that while these tests provide valuable information, they should be interpreted in the context of an athlete's sport-specific demands and training goals.


The use of graded exercise tests to determine an athlete's maximal aerobic speed (MAS) and maximal aerobic power (MAP) is a widely accepted practice in the field of sports conditioning. While there may be variations in the specific tests used, the general approach of using graded exercise tests to estimate MAS and MAP is supported by a range of academic research.


For example, a study published in the Journal of Sports Science and Medicine in 2017 found that the 30-15 Intermittent Fitness Test was a valid and reliable tool for assessing MAS in soccer players. Another study published in the Journal of Strength and Conditioning Research in 2019 found that the Incremental Shuttle Run Test was an effective tool for estimating MAS in youth basketball players. Overall, the use of graded exercise tests to estimate MAS and MAP is supported by a range of academic research, though the specific tests used may vary depending on the sport and athlete being tested.



 

References:

Billat, L. V., Flechet, B., Petit, B., Muriaux, G., Koralsztein, J. P., & LaMontagne, G. (2001). Interval training at VO2max: effects on aerobic performance and overtraining markers. Medicine & Science in Sports & Exercise, 33(10), 156-163.

Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., ... & Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine & Science in Sports & Exercise, 39(4), 665-671.

Bishop, D., Girard, O., & Mendez-Villanueva, A. (2008). Repeated-sprint ability: Part II. Recommendations for training. Sports Medicine, 38(9), 149-166.

Berthoin, S., Baquet, G., Mantéca, F., Lensel-Corbeil, G., & Gerbeaux, M. (1996). Maximal aerobic speed and running time to exhaustion for children 6 to 17 years old. Pediatric Exercise Science, 8(3), 234-244.

Zuniga, J. M., Berg, K., Noble, J., Harder, J., Chaffin, M. E., & Hanumanthu, V. S. (2011). Physiological responses during interval training with different intensities and duration of exercise. The Journal of Strength & Conditioning Research, 25(5), 1279-1284.

Testing references

Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports medicine, 43(5), 313-338.

Andersen, L. B., Andersen, T. E., Andersen, E., & Anderssen, S. A. (2008). An intermittent running test to estimate maximal oxygen uptake: the Andersen test. Journal of Sports Medicine and Physical Fitness, 48(4), 434.

Bruce, L. M., & Moule, S. J. (2017). Validity of the 30-15 intermittent fitness test in subelite female athletes. The Journal of Strength & Conditioning Research, 31(11), 3077-3082.

Buchheit, M. (2008). The 30-15 intermittent fitness test: accuracy for individualizing interval training of young intermittent sport players. The Journal of Strength & Conditioning Research, 22(2), 365-374.

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