Calculate your MAS from a race time
Enter a time you ran on a known distance and we'll estimate your Maximal Aerobic Speed (also called vVO2max). The calculator also gives you your training paces.
Enter your performance
How to calculate your MAS from a race time
The MAS calculation rests on a simple principle: depending on the distance you raced, you held a predictable percentage of your Maximal Aerobic Speed. So you only need a race time and the right coefficient to estimate your MAS without going through a field test.
The formula is:
In practice, the calculation goes through three steps:
- Compute your average speed over the race: divide the distance (in km) by the time (in hours). Example: 10K in 45 min = 10 / 0.75 = 13.33 km/h.
- Apply the coefficient for the distance (100% on 1500m, 95% on 5K, 90% on 10K, 85% on the half, 80% on the marathon). On a 10K: 13.33 / 0.90 = 14.8 km/h.
- Adjust for your profile: a runner with low long-distance endurance holds a slightly lower percentage on long races. A very durable runner holds a slightly higher one. The calculator uses reliable average values.
That is exactly what the calculator above does: it skips the manual division and applies the right coefficient for the distance you select. The output is a fair estimate for most runners and is good enough to calibrate your training paces.
Understanding MAS in running
Maximal Aerobic Speed (MAS), also referred to as vVO2max, is the running speed at which your body consumes its maximum amount of oxygen. It represents the ceiling of your aerobic engine. Beyond that speed, your body shifts toward the anaerobic system and fatigue accumulates very quickly.
In practice, a runner can hold their MAS for roughly 4 to 7 minutes. That's why distances from 1500m to 3000m sit closest to the true MAS. Over longer distances, the average speed drops progressively below MAS.
MAS percentages by distance
Here are the average MAS percentages held in competition for each distance. These coefficients are what allow you to estimate MAS from a race time.
Near-maximal effort, the closest to the true MAS.
Very intense effort, a reliable reference for estimating MAS.
Hard, sustained effort, a good compromise for estimation.
Popular distance, reliable estimate for regular runners.
Long sustained effort, the estimate becomes less precise on this distance.
Very long effort, the estimate depends heavily on race-specific training.
Frequently asked questions
How do you calculate your MAS?
You calculate MAS (Maximal Aerobic Speed) from a time you ran on a known distance. First compute your average speed in km/h (distance divided by time), then divide that speed by the percentage of MAS held on that distance: about 100% on 1500m, 95% on 5K, 90% on 10K, 85% on the half marathon, 80% on the marathon. The result is your estimated MAS.
What is MAS (Maximal Aerobic Speed)?
MAS is the running speed at which your oxygen consumption reaches its maximum (VO2max). It is a key indicator of your aerobic potential. The higher your MAS, the faster you can run at the same effort. In the English-speaking running world it is also called vVO2max (velocity at VO2max).
How do you estimate MAS from a race time?
A trained runner can hold about 90 to 95% of their MAS over 10K, 95 to 100% over 3000 to 5000m, and roughly 85% over a half marathon. Dividing the distance by the time and applying the right coefficient gives a reliable MAS estimate.
What is a good MAS value?
MAS depends on training level and age. A recreational runner is often around 12 to 14 km/h. A regular runner sits between 15 and 18 km/h. Elite athletes go above 20 to 22 km/h. What matters most is your own progression relative to your baseline.
What is the difference between MAS and VO2max?
VO2max is the maximum volume of oxygen consumed (in mL/kg/min). MAS is the running speed that corresponds to it. The two are linked: a MAS of 18 km/h corresponds to a VO2max of about 63 mL/kg/min. MAS is more practical for training because it translates directly into running pace.
Why does MAS matter for training?
MAS is the reference for calibrating all your training paces: easy aerobic (60 to 70% MAS), marathon pace (80 to 85% MAS), threshold (85 to 90% MAS), long intervals (90 to 95% MAS), short VO2max intervals (95 to 105% MAS). Without knowing your MAS, you risk running too fast or too slow.
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