Unlocking the Formula: How to Calculate Max Aerobic Speed (MAS) for Rowing

Max Aerobic Speed (MAS) is an invaluable metric for coaches and athletes alike, providing a scientific basis to determine and set the intensity of training sessions. While it is typically used for running based activities, the same approach can be used for rowing. In this article, we will explore the steps to calculate MAS and how to use this information to optimise your rowing sessions.

Understanding Max Aerobic Speed

MAS for rowing, much like in running, can be determined either through laboratory tests measuring Vo2 max or via practical, field-based assessments. The principle remains consistent across different sports: it involves dividing the total distance covered by the time taken to cover that distance. However, for rowing, there’s a twist in how we further utilise this data to tailor training sessions.

Step-by-Step: How to Calculate Max Aerobic Speed for Rowing

Here’s a straightforward example to help you calculate your MAS for rowing:

Step 1: 

Complete a time trial covering a set distance, such as 2000 meters. Let’s say this is completed in 8 minutes.

MAS Calculation:

MAS = Distance (m) / Time (s) MAS = 2000m / 480s MAS = 4.17 m/s

However, for rowing, we want to convert this into a practical training metric – the 500m split time:

Split Time Calculation:

Split = (time (s) / distance (m)) * 500 Split = (480s / 2000m) * 500 Split = 120s or 2:00 /500m

Applying MAS in Training

Understanding your MAS allows you to tailor your workouts specifically to your capabilities. For instance, if you plan to train at 90% of your MAS, here's how you can calculate the specific targets for a session:

MAS = 4.17 m/s

Calculate 90% of MAS:

4.17*0.9 = 3.75 m/s

Calculate the recommended distance for 90 seconds of work:

3.75*90 = 337.7m

Calculate the split:

((time (s) / distance (m)) * 500)

(90/337.7) * 500 = 133.25s

Convert Format:

mm:ss

02:13 /500m

Conclusion

Understanding How to calculate max aerobic speed for rowing is a crucial tool for both rowers and coaches aiming to maximise performance through optimised training plans. Our provided cheat sheet can serve as a handy guide, but individual adjustments might be necessary to suit specific athlete needs and goals. By integrating MAS calculations into your training regimen, you can ensure that each session is tailored to push the limits while aligning with your aerobic capacity, ultimately leading to better performance and results.

Use our cheat sheet HERE.

View the full YouTube video HERE!