Your paces with a MAS of 20 km/h
Endurance, threshold, intervals: each zone as a pace per kilometre, and your 200, 400 and 1,000 m times.
With a maximal aerobic speed (MAS) of 20 km/h, easy running sits between 5:00 and 4:00 per kilometre, threshold between 3:32 and 3:16, and a 400 m at 100% MAS takes 1:12.
Your maximal aerobic speed
20km/h
- Pace at max aerobic speed
- 3:00/km
- Estimated VO2max
- 70 ml/kg/min
Your training paces
The MAS zones Fitinova coaches programme with.
| Zone | % of max speed | Pace |
|---|---|---|
| Recovery | 0–60% | slower than 5:00/km |
| Easy endurance | 60–75% | 5:00 → 4:00/km |
| Steady endurance | 75–85% | 4:00 → 3:32/km |
| Threshold | 85–92% | 3:32 → 3:16/km |
| Max aerobic speed | > 92% | faster than 3:16/km |
Your track times
The time for each rep, by the share of MAS you aim for.
| % of max speed | 200 m | 400 m | 1,000 m |
|---|---|---|---|
| 80% | 0:45 | 1:30 | 3:45 |
| 85% | 0:42 | 1:25 | 3:32 |
| 90% | 0:40 | 1:20 | 3:20 |
| 95% | 0:38 | 1:16 | 3:09 |
| 100% | 0:36 | 1:12 | 3:00 |
| 105% | 0:34 | 1:09 | 2:51 |
- 6-minute test: the distance run in 6 minutes divided by 100. Cooper test: in 12 minutes, divided by 200.
- Incremental test (VAMEVAL, Léger-Boucher): your maximal aerobic speed is the speed of the last stage you completed.
- Estimated VO2max ≈ 3.5 × maximal aerobic speed: a benchmark, not a lab measurement.
Frequently asked questions
The 6-minute test can be run alone on a track. VAMEVAL, more precise, needs an audio track and cones every 20 m.
Every 6 to 8 weeks, or at the start of each training block.
Yes: these are the zones Fitinova coaches use to programme their athletes.
- Running pace calculatorPace, speed and splits
- Race time predictorYour likely time over 5K, 10K, half and marathon
- Heart rate zonesYour five heart rate zones
- Max heart rateYour maximum heart rate
- Running training planYour training plan, week by week
- Beep testYour VO2max from the beep test
- Fitness ageYour fitness age
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