MAS CONDITIONING SPREADSHEET PACKAGE

The MAS Conditioning Spreadsheet Package is the only spreadsheet system that a coach will ever need when prescribing objective conditioning – from determining accurate MAS values, to individualised sesision prescription and right through to short HIIT using Anaerobic Speed Reserve.

**What’s included:**

✓ TCC Conditioning Spreadsheet Package (.xlsx) — 19 sheets, 3-step workflow
✓ Player Roster — central data hub feeding all individual sheets
✓ 16-page User Guide (PDF) — complete reference for setup, features, and workflow
✓ Works in Microsoft Excel and Google Sheets
✓ One-time purchase — no subscription, no expiry

MAS Determination · MAS Conditioning Prescription · Anaerobic Speed Reserve
All Three Tools. One Seamless System.

Here’s a situation most coaches will recognise.

You administer an aerobic fitness test. You get a result. Then you spend the next 45 minutes on Google, in old spreadsheets, or doing mental arithmetic trying to convert that result into something you can actually prescribe on the training field. You’re not even confident the number is right. And you have 25 athletes to do it for.

Then — if you get through that — you have to build a session around it. What distance? What speed? What recovery? Does it change with change of direction? Can you account for the athletes who are significantly faster than the rest?

For most coaches and practitioners, this process has consumed **hours that simply don’t exist** in a professional working week. And that’s before the errors that come from building your own spreadsheets from scratch without the right equations behind them.

There’s a better way. And it’s been built for you.

The TCC Conditioning Spreadsheet Package is the culmination of years of Maximal Aerobic Speed and Anaerobic Speed Reserve research, investigation, and critically, practical application with thousands of athletes and teams across multiple sports.

This is not a generic template built by someone who has read the literature. This is a validated prescription system built by a practitioner who has applied these methods in real competition environments, presented them to hundreds of Strength and Conditioning Coaches, Sport Scientists, and Practitioners, and refined them based on that collective feedback.

For the first time, all three tools — previously sold separately — are now combined into one integrated, sequential workflow. Enter your athletes once. The system does the rest.

STEP 1 — DETERMINE MAS via 6 Determination Spreadsheets

Stop guessing your athletes’ MAS values. Stop using unreliable tests. Stop applying the wrong equations. The six determination spreadsheets cover every major field-based aerobic fitness test in use today — and apply the correct, validated regression equations for each.

✓ Beep Test (20m Shuttle Run) — Paridisis equation
✓ YOYO Intermittent Recovery Test Level 1 — Heaney equation
✓ Time Trial (varied distances) — Bellenger equation
✓ Bronco Test 1.2km — Baker equation (with mass categories)
✓ Bronco Test with Change of Direction cost
✓ Maximal Aerobic Speed Test

Enter your test result. Get an accurate MAS. Every time.

STEP 2 — PRESCRIBE MAS CONDITIONING via 6 PrescriptionSpreadsheets

Turn that MAS value into a complete, individualised conditioning session in seconds — not hours. Whether you’re working with a single athlete or a full team across multiple fitness groups, the conditioning spreadsheets handle every variable: distance, speed, recovery, active recovery, track splits, and change of direction costs.

✓ Individual Athlete HIIT — up to 40 athletes, auto-populated from the Player Roster
✓ Team Sport — Straight Line (no CoD)
✓ Team Sport — With Active Recovery
✓ Team Sport — Track, Duration-Based (with 400m split times)
✓ Team Sport — Track, Distance-Based (e.g. 800m reps, with 400m split times)
✓ Team Sport — With Change of Direction Cost

Every athlete gets a prescription built precisely around their own MAS. Not a team average. Not a best guess.

STEP 3 — PRESCRIBE SHORT HIIT USING ASR via 4 ASR Spreadsheets

The most advanced — and most misunderstood — piece of short HIIT prescription. The ASR spreadsheets allow you to prescribe supramaximal conditioning sessions using the **MAS + %ASR method**, ensuring that every athlete works at a truly equivalent relative intensity regardless of their individual speed profile.

✓ %MAS vs. MAS + %ASR Comparison Tool — calibrate your %ASR target against an equivalent %MAS, side by side for every athlete simultaneously
✓ Elite Team ASR Sheet — individualised supramaximal HIIT distances for up to 40 athletes, auto-populated from the Player Roster
✓ Sub-Elite Male ASR Sheet — group-based prescription using population-average male sprint speeds; Fast, Average, and Slow speed profiles across four MAS groups (no GPS required)
✓ Sub-Elite Female ASR Sheet — same structure, female population-average sprint speeds

This feature does not exist in any of the separate spreadsheets.

The combined package introduces a central Player Roster — a single data entry point where you enter each athlete’s name, MAS value, and maximum sprint speed once.

From there, the Individual HIIT prescription sheet and the Elite ASR Team sheet pull that data automatically. Change a player’s MAS in the roster — every prescription updates instantly, across every sheet.

No more re-entering values across multiple files. No more copy-paste errors. No more version control headaches when an athlete retests.

One file. One source of truth. Built for real working environments.

Most conditioning prescription errors don’t start on the training field. They start at the point of MAS determination — and they compound from there.

Common MAS determination mistakes coaches make:

❌ Using aerobic fitness tests that aren’t reliable
❌ Using HIIT sessions as pseudo-aerobic fitness tests to determine MAS
❌ Selecting tests that don’t primarily assess aerobic fitness (e.g. YOYO IR2)
❌ Using tests that don’t accurately reflect the demands of the athlete’s sport
❌ Failing to apply appropriate regression equations to correct for over- or under-estimation

The result? Your conditioning sessions are built on a number that is wrong. The intensity is wrong. The distances are wrong. The physiological stimulus you think you’re creating — isn’t.

The TCC MAS Determination Spreadsheets apply the correct, validated regression equation for each test — eliminating this error at the source.