What to do with your fitness test score
So you’ve completed a brutal, sick in your mouth, why am I doing this fitness test and you’re thinking “okay, what now?”
Yes, fitness testing is done to give players a baseline to track progress but there is more to it than that. Fitness test scores allow players to design training sessions which are individualised to improve their fitness.
What is MAS?
MAS (Maximal Aerobic Speed) is the slowest speed at which your body reaches its maximum oxygen use during exercise. Think of it as the fastest pace you can sustain while still using mostly your aerobic (endurance) system.
In simple terms:
It’s like a personal speed limit for endurance running.
If you run faster than MAS, you’ll tire quickly because your muscles will build lactic as you start to use your anaerobic energy system.
If you train at or above MAS, you get fitter and faster over time.
For rugby players, improving MAS means you can run faster for longer without slowing down, helping you perform better on the pitch!
Calculating MAS
We’ve created a handy MAS Calculator to simplify the process, but if you’d like to learn how to calculate it yourself, here’s how:
The formula is:
MAS = Distance (m) ÷ Time (s)
Example: 1200m Run
If you complete a 1200m run in 360 seconds, your MAS is:
MAS = 1200m ÷ 360s = 3.33 m/s
Adjusting for Turns
If your test involves turns, subtract 0.8 seconds per turn from your total time.
For example, in the Bronco Test (which has 25 turns):
MAS = 1200m ÷ (360s - (0.8 × 25))
MAS = 1200m ÷ 340s = 3.53 m/s
This adjustment accounts for the extra effort required to change direction.
How to Train MAS
Once MAS is measured, training sessions can be tailored to individual goals and abilities.
MAS training is based on running at set percentages of test pace to target specific fitness improvements:
Short duration intervals (15-30s):
Running at 100-120% of MAS enhances aerobic power.Long duration intervals (1-3 mins):
Running at 85-100% of MAS boosts aerobic capacity.
Both are crucial for rugby; determining how fast you can run aerobically and how well you sustain effort over time.Planning your training
The aim of fitness training is to INCREASE your MAS so that you can cover more ground / cover ground quicker with sustained effort.
Firstly, decide what style of session you want to do, short, intense intervals or longer, more sustained efforts. We suggest that you complete one shorter intervals and one longer duration session per week. This will ensure that you’re developing the aerobic system fully. Having two sessions per week will ensure too that your weekly mileage progresses and readies you for the demands of weekly games in-season.
Example Training Session - Short Duration Intervals
Interval length = 30s
Rest interval = 30s
Rep distance? Multiply your MAS by 30s to calculate your target distance.
Based on the example above:
3.53m/s x 30s = 106m
This represents your target distance per rep
- I.E. if you run this distance in exactly 30s, you are running at 100% of your MAS.
Now, to increase the intensity of the intervals, we need to increase the distance or reduce the running time. For short duration intervals, we want to progress intensity gradually, starting at 100% and ending on 120% of MAS.
Training Block Example
The table below represents an example 4-week block of short duration intervals.
Each week, the running volume and speed go up to help you improve your aerobic power over 4 weeks. This is typical for an accumulation phase in preseason or if you are trying MAS for the first time.
Sets = number of rounds
Reps = number of efforts per round
Recovery - take 3-5minutes rest between each set
Give it a go! The beauty of MAS training is that it’s suitable for all abilities because it’s individualised to you and your MAS test score. The training is not for the faint hearted though… good luck!
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✔ Bronco Test Protocol – Track your endurance like elite players
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