What is the 120% MAS Eurofit protocol?

Developed by Dan Baker, it involves 15 seconds of running at 120% of MAS followed by 15 seconds of passive recovery, typically for 1-2 sets of 8-10 repetitions.

Updated: August 2026 • Verified v1.2

Maximum Aerobic Speed (MAS) Running Intervals & Conditioning Calculator

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MAS (m/s) = Distance_Meters / Time_Seconds; Rep_Distance = MAS * Intensity_Pct * Work_Seconds

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Understanding Your Results

Calculates MAS in meters/second and km/h, determines 100% aerobic cruising pace, estimates VO2 max via the ACSM metabolic model, and generates exact individualized cone marker running distances for 120% Eurofit, 115% medium, 130% Tabata, and 100% pitch box grids.

Practical Guidance & Next Steps

Research by Dan Baker demonstrates that high-intensity aerobic intervals performed at 115-125% of MAS elicit significantly greater adaptations in aerobic power and fatigue resistance than traditional long-slow distance training.

What is this?

A sports science utility that calculates an athlete's Maximum Aerobic Speed (MAS) and prescribes individualized HIIT running distances.

How does it work?

1. Select 5-minute time trial or fixed distance test (1500m/2000m). 2. Enter distance covered or elapsed time. 3. View MAS, aerobic pace, and exact cone running distances for 15:15s and Tabata intervals.

Why use it?

Eliminates one-size-fits-all conditioning by tailoring running drill distances to each athlete's unique physiological capacity.

Technical Scope & Calculation Limitations

Implements standard Dan Baker & Eurofit sports science MAS training protocols.

Frequently Asked Questions

MAS is the lowest running velocity at which maximal oxygen uptake (VO2 max) occurs. It is the gold standard for prescribing conditioning in team sports.

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