Calculating your MAS Maximum Aerobic Speed - CrossFit Fibre

In this post, we will cover calculating your maximum aerobic speed.

  1. Perform a 5min Row/Ski/Airdyne for Max Distance
  2. Max Distance/300s = x
  3. Multiply x by the %MAS you intend on working at; x * (0.95 or 1 or 1.05 or 1.1 or 1.2) = y
  4. Multiply y by the number of seconds of work in the intervals; y * (30 or 60 or 120 or 180) = Target Distance

Knowing the exact number of meters needed to cover for your MAS training is important so that you know the exact numbers of meters to cover.

MAS rowing is your Maximum Aerobic Speed rowing. It your aerobic capacity to row that distance that is programmed, be it 105% or 110%. It resembles interval training where you are going to train at a certain pace that is higher than what you would do normally in your rowing session and trains your body to adapt physiologically to the stimulus, the pace and the intensity.