What is the Eurofit interval protocol?

The Eurofit protocol consists of repeated 15-second runs at 110%–120% MAS interspersed with 15-second passive recoveries, allowing athletes to accumulate substantial volume at VO2 max.

Updated: August 2026 • Verified v1.2

Maximum Aerobic Speed (MAS) & Interval Pace Calculator

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MAS (m/s) = Distance_m / Time_s; Interval Distance = MAS * %MAS * Interval_Time_s

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Understanding Your Results

Calculates MAS velocity in km/h, base pace per kilometer, and prescribes exact distance targets for 15-second and 30-second intervals across 90%, 100%, 110%, and 120% MAS tiers.

Practical Guidance & Next Steps

Training at 100%-120% MAS via short intervals (e.g. 15s work / 15s rest at 110% MAS) maximizes time spent at VO2 max with significantly lower lactate fatigue than continuous running.

What is this?

A sports science calculator that determines an athlete's Maximum Aerobic Speed (MAS) and prescribes high-intensity aerobic interval targets.

How does it work?

1. Select testing protocol (1500m time trial, 5-minute time trial, or direct MAS entry). 2. Enter test duration or distance. 3. Review base 100% MAS pace and prescribed 15-second and 30-second target running distances for 90%, 100%, 110%, and 120% MAS workouts.

Why use it?

Enables coaches to prescribe scientifically individualized interval running distances for entire squads of athletes.

Technical Scope & Calculation Limitations

Calculations based on Dan Baker and Berthoin exercise physiology models. Requires maximal effort time trial tests for accurate calibration.

Frequently Asked Questions

MAS is the lowest running velocity at which maximum oxygen uptake (VO2 max) occurs. It is the gold standard metric for designing aerobic interval conditioning.

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