Unlock Elite Match Fitness: Mastering maximal aerobic speed for rugby 7s

Rugby 7s isn’t about running at a steady pace for an entire game. Players are constantly shifting gears—standing still, jogging, sprinting, and everything in between. This means you’re tapping into different energy systems (we’ll dive deeper into that in another post) to sustain high performance.

What is Maximal Aerobic Speed (MAS)?

Your aerobic system is the slowest to fatigue, so the more efficiently you can use it, the longer you’ll last on the field and across an entire tournament. One of the best ways to do this is by increasing your Maximal Aerobic Speed (MAS)—the slowest speed at which you’re working at your maximal aerobic capacity. The higher your MAS, the faster you can run while relying primarily on your aerobic system, delaying fatigue and allowing you to be explosive when it matters most.

How to Measure Your MAS

You can’t improve what you don’t measure. The first step is to determine your MAS. Here are two simple methods:

1. 1200m Time Trial (Preferred Method)

• Run 1200m (3 laps on a 400m track) as fast as possible.

• Record your total time in seconds.

• Calculate your MAS using:
  
  MAS = 1200m / (Time in seconds)

  Example:

• You complete 1200m in 4:35 (275 seconds).

• MAS = 1200 / 275 = 4.36 m/s

2. Using Your Bronco Test Score

If you don’t have access to a track, you can use your Bronco test (1200m shuttle comprised of 20m shuttle, 40m shuttle, 60m shuttle for 5 continuous reps) to estimate your MAS:

Formula:

*Differs based on bodyweight

• Under 100kg: MAS = 1200 / (Bronco time – 20.3)

• Over 100kg: MAS = 1200 / (Bronco time – 29)

Example: If your Bronco time is 5:00 (300 sec) and you weigh 90kg:
MAS = 1200 / (300 - 20.3) = 4.38 m/s

How to Improve Your MAS

Now that you know your MAS, you can use it to structure your conditioning. Rather than just running until you’re tired, you’ll train at precise speeds to maximize aerobic development.

How MAS-Based Workouts Are Structured

MAS-based training sessions are prescribed using a specific work period at a percentage of your MAS. This approach ensures you are training at the correct intensity for maximum adaptation. The prescribed pace is calculated by determining the distance you should cover during each work period based on your MAS.

Example:

• A session calls for 5 minutes at 90% MAS, followed by 3 minutes rest, repeated for 4 reps.

• An athlete with MAS of 4.4 m/s would calculate 90% of 4.4 = 3.96 m/s.

• Running at 3.96 m/s for 5 minutes equals 950m per rep.

• The athlete would run 950m in 5 minutes, rest 3 minutes, and repeat for 4 reps.

Three Key MAS Workouts

1. Long Intervals (Off-Season Base Building)

• 4 minutes at 92.5% MAS, 2 minutes rest, 4-6 reps

• These sessions build aerobic capacity and running volume.

• Best performed on a track or treadmill where you can maintain a steady pace.

• As fitness improves, you can increase reps before progressing to shorter, higher-intensity intervals.

2. Short Intervals (Higher Intensity, Minimal Rest)

• 45 seconds at 97.5% MAS, 15 seconds rest, 2 sets of 8 reps, 2 minutes rest between sets

• After building a base, these intervals increase intensity while maintaining aerobic focus.

• Typically performed on a track or field.

• Can include change of direction, but distances should be adjusted slightly to account for deceleration and turning time.

3. Supramax Intervals (Above MAS)

• 15 seconds at 120% MAS, 15 seconds rest, 2 sets of 8-12 reps, 2 minutes rest between sets

• Training above MAS forces the aerobic system to adapt to higher speeds.

• These can be performed on-field. Measure out the prescribed distance from a start line. Complete one rep going out, rest 15 seconds, then complete the next rep running back towards the start line. 

• Each rep should be completed as close to 15 seconds as possible—no faster, no slower.

Why Individualization Matters

Not every athlete needs the same type of MAS training. Some need more base aerobic work, while others benefit from shorter, high-intensity intervals. Training should match your position, fitness level, and playing style.

Want customized training to fit your needs? Apply to SC Academy and get personalized coaching tailored to your game.