(credit photo :Running in Suffolk)
The MAS (Maximum Aerobic Speed) test created by Georges Gacon is one of the more recent one, more reliable and simple to implement. It is adapted particularly in an work intermittent objective of the type 30/30, 45/15, 10/20, etc ….Good reading and good test.

It is an intermittent test that allows you to improve the MAS. The principle is to realize 45″ effort seconds then 15″ seconds recovery. It is very useful to determine the MAS directly on intermittent exercises (type 30/30, 10/20).

The test begins at 8 km/h for the children and the adult beginners. For the more trained start up to 10 km/h.

You will have to cross a given distances corresponding to a an elevated speed. The growth is of 0,5 km/h by cycle of a minute in alternate therefore 45” of race to an imposed level speed then 15 seconds recovery of chosen speed (walk, jog)

If a runner does not reach the indicator on the ground he has to stop and notes the speed.

The last maintained speed correctly is the MAS and the calculation to determine the VO2MAX is VO2max=MAS*3.5 in (ml/mn/kg)

You therefore need to put a mark, in accordance with the outline and the followed table , to the distance of the departure line.

To those who could not understand here is an example:

At the start (1) you have 45” to cross the 100 first meters (2), try to slow down your speed on the sonorous indicators, then walk 15” until the next indicator is placed to 106,25 (3) meters of the departure, turn back and on the signal start running.. You have 45” to cross the 106,25 (4)… Be on the departure line in accordance with the sonorous signal, This time you got 15” again to recover while walking and while going back you on the departure line (5)(4)… Then you would understand this time and go until the 3rd indicator and cross the 112,50 meters in 45” (6)… You start walking again (7) and cross in the opposite direction till the departure line the 112,50 meters (8)… And so on until you attained your maximum speed and where you cannot reach the necessary distance in the 45” part.

For all those who are interested by this test 45-15 Georges Gacon, we have made 2 versions:
One musical version
One no musical version

If you wish to to receive the same, simply send an email to us (even empty will do) : at workout @ jiwok . com (delete spaces) and we will revert back immediately with your password.