Posted on January 25, 2017 by Jenny Cromack
Most people have heard of working to their ‘One repetition maximum’ or ‘1RM’ which is working at 100% effort, i.e lifting the heaviest weight you can for 1 rep. This is a method of testing usually associated with strength and power training.
What is less well known is that during aerobic training it is possible to train above 100% effort, this is know as supramaximal training. Recent research has shown time spent training above 100% of your maximal aerobic speed (MAS) is a crucial factor for improving aerobic output (Baker, 2011). We are going to look at how you can use maximal aerobic speed to improve your fitness? First, we need to calculate your maximal aerobic speed.
Working Out Your Maximal Aerobic Speed Score
Firstly a speed (metres/second) needs to be calculate, this value attained is known as the maximal aerobic speed (MAS) that the specific individual possess. There are varying methods for determining MAS, but if you are just looking to improve your aerobic conditioning and would like a variation in your training then try the simple method of a time trail between 5 to 6 minutes.
The time of 5 to 6 minutes is selected as it is the lowest time where you’ll be working purely fuelled by oxygen – the m/s value you will get is therefore accurate to your Maximal Aerobic Speed (MAS). The time trail itself can either be a set time where the variable monitored will be distance or a set distance (1.5km is usually best) and monitor the time it takes to complete the distance.
Example
An individual runs 1500m (1.5km) and completes it in 400 seconds (6 minutes 40 seconds)
Maximal aerobic speed equals 3.75 metres per second (distance (m)/time (s)).
3.75m/s is the 100% maximal aerobic speed.
Working Above MAS
Previously I mentioned that training above your MAS is crucial for improving your aerobic output and fitness. So to work your 120% MAS simply times 3.75 by 120% (1.2), for this individual their 120% MAS would be 4.5 m/s.
The test also does not have to be running, it can be done when cycling or on the rowing ergometer. So now you have your MAS value, how do you use and that and apply it for a training session?
The Supramaximal Eurofit Method
Remember to do a nice long warm-up, making sure you active and mobilise you muscles, despite a short duration this is a very demanding session and we want to reduce the risk of injury.
For a first session I would recommend start at 105% or 110% then increasing this value as you see fit, 5% per week is a good starting block. Using the value for 110% (4.1m/s) measure out the distance the athlete should cover in 15s (15 × 4.1), 61m, this is now the distance that will need to be run in 15 seconds.
The rest is equal 1:1 so rest for 15 seconds as well, repeat this for 5 minutes which equates to 10 reps.
Due to the intensity of the session being so high only 1-2 sets are recommended. This method is also perfect for training with others, as everyone will have specific distance they need to cover but everyone will start and finish at the same time – really good for motivating each other.
And that is it, although there is a little bit of maths to do before you get going, I would highly recommend training above your maximal aerobic speed to anyone who is a keen runner, cyclist, rower give this training session a go and see how their fitness improves! Moreover if you are just looking for really intense, but very quick, workout this method of training is ideal for you!