One Number. Every Conditioning Session. Zero Guesswork.
Enter a single MAS score > get calibrated intensity prescriptions across 10 conditioning types — with velocity, pace, distance, and RPE targets for Gold, Moderate, and Easy tiers. Instantly.
MOST COACHES ALREADY TEST MAS. VERY FEW KNOW WHAT TO DO WITH THE NUMBER.
You run a 2km time trial. You get a MAS score. And then what?
Without a reliable system, coaches either default to generic percentage guidelines from a textbook, or spend hours manually calculating prescriptions that may not reflect how the full conditioning continuum actually works.
The result = sessions that are either too easy to drive adaptation, too hard to be absorbed, or simply the wrong type of stimulus for where you are in the season.
The MAS Blueprint solves all of this in under 60 seconds.
A conditioning prescription system built on years of experience, practical application and science
Enter your athlete’s MAS value. The Blueprint instantly calculates calibrated intensities — Gold Standard, Moderate, and Easy — across every conditioning type on the aerobic-to-anaerobic continuum.
Every prescription is anchored to:
- Velocity (km/h) and pace (min/km) for GPS-based monitoring
- Rep distances for interval planning
- Foster CR10 RPE targets for field delivery without technology
- Work-to-rest ratios calibrated to each session type’s physiological demand
No subscription. No internet connection required. No app to update. One standalone HTML file that runs entirely in your browser — at training, in the office, or on the road.
TAKE A LOOK INSIDE THE BLUEPRINT
What's Inside
Seven fully integrated tools — all driven by a single MAS input. Everything updates in real time the moment you change the value.
Intensity Prescription Table
The core of the Blueprint. Complete intensity prescriptions across 10 conditioning types — with velocity, pace, distance, RPE, and work-to-rest ratios for three tiers.
| Session Type | Target |
|---|---|
| Continuous | Aerobic base |
| Long Tempo | Aerobic capacity |
| Critical Speed | VO₂/lactate boundary |
| Threshold | Lactate threshold |
| Aerobic Power | VO₂max, cardiac output |
| Aerobic Capacity | High-volume VO₂max |
| Short Interval (2:1) | VO₂max intervals |
| Short Interval (1:1) | Aerobic repeat efforts |
| Supramaximal | Anaerobic speed reserve |
| Anaerobic | Phosphocreatine / speed |
Training Zones
Six velocity-based zones calculated from MAS. Expressed in km/h, m/s, and min/km — ready to configure directly in Catapult, STATSports, or Polar.
- Z1 Recovery 55–65% MAS
- Z2 Aerobic Base 65–75%
- Z3 Tempo 75–85%
- Z4 Threshold 85–90%
- Z5 Aerobic Power 90–100%
- Z6 Supramaximal 100%+
Duration-Intensity Curve & MAS Continuum Graph
Interactive graphs mapping intensity across the full duration spectrum and force-velocity continuum. Click any zone to see the exact prescription range. Built for planning sessions and educating athletes.
InteractivePhysiological Benchmarks
From one MAS input, the Blueprint calculates nine physiological variables — automatically.
- Relative & Absolute VO₂max
- MAS Pace (min/km)
- Critical Speed & Pace
- Lactate Threshold 1 (LT1)
- Lactate Threshold 2 (LT2)
- Anaerobic Speed Reserve
Athlete Profile System
Save MAS, body mass, and MSS for up to 20 athletes (50 on Coach Licence). Switch between profiles instantly. All data stored locally in your browser — no cloud account, no data sharing.
Standard: 20 Profiles · Coach: 50 ProfilesTraining Phase Selector
Click a training phase to highlight the conditioning types and intensity tier recommended for that period. Built on periodisation evidence — adjustable to your program.
- Pre-Season
- In-Season
- Off-Season
- Taper
- Recovery
Stop estimating. Start prescribing. One MAS score. Every session. Every intensity. Every athlete.
| Standard | Bundle ⭐ | 2-Coach | 5-Coach | 10-Coach | |
|---|---|---|---|---|---|
| Price (AUD) | $99 | $129 |
$149$74.50/coach | $199$39.80/coach | $199$19.90/coach |
| MAS Blueprint | ✓ | ✓ | ✓ | ✓ | ✓ |
| Conditioning Breakdown | — | ✓ | — | — | — |
| Athlete Profiles | 20 | 20 | 50 per coach | 50 per coach | 50 per coach |
| Licence Keys | 1 | 1 | 2 | 5 | 10 |
| Buy → | Buy → | Buy → | Buy → | Buy → |
Every option includes: All 10 conditioning types · Pace, Speed & Distance output modes · Duration-Intensity Curve · MAS Continuum Graph · Training Zones · Phase Selector · Physiological benchmarks · Fully offline
Coach Licences: Each coach receives their own individually keyed Blueprint file, activated independently on their own device. No shared logins, no shared data. If a staff member is replaced, contact us for a free re-issue.
FAQ
What is MAS and how do I measure it?
MAS (Maximal Aerobic Speed) is the minimum running speed at which VO₂max is elicited. It can be measured using a range of validated field tests including the YOYO IR1, Time Trials, 30-15 Intermittent Fitness Test, Beep Test or Bronco Test just to name a few. Once measured, enter the value in m/s or km/h and the Blueprint handles everything else.
What does the Blueprint actually generate?
From one MAS input: complete intensity prescriptions across 10 conditioning types (three intensity tiers each – gold standard, moderate and easy), six velocity-based training zones, nine physiological variables including VO2max, Critical Speed, LT1, LT2, and ASR, a Duration-Intensity Curve, and a MAS Continuum graph
How is this different from a percentage chart or spreadsheet?
A percentage chart gives you a number. The Blueprint gives you a complete conditioning system, with the physiological rationale for each session type, calibrated work-to-rest structures, three intensity tiers with RPE anchors, and visual tools for program design. It accounts for the non-linear relationship between intensity, duration, and physiological target that a flat spreadhseets can’t.
Does it work for team sports?
It was built for team sport. The conditioning continuum covers the full range of session types used in AFL, soccer, rugby, basketball, hockey, and other intermittent sports. From aerobic base work through to supramaximal and anaerobic intervals across every key phase of the season.
What MAS range does it support?
2.0 to 7.0 m/s (approximately 7.2 to 25.2 km/h) — covering recreational through elite aerobic capacity. Values outside this range will still calculate with a warning.
What browsers does it work on?
Chrome, Edge, Firefox, and Safari. Chrome is recommended for best performance.
What’s in the bundle? (i.e. Conditioning Session Breakdown)
A written companion explaining the sports science behind each conditioning type. This includes the targeted adaptations, the evidence base for each prescription parameter, and how to select and communicate the right session for your training objective. Written for coaches, not academics.
Is this a subscription?
No. One payment, one file, yours permanently. No renewal fees, no version paywalls.
How does the coach licensing work?
Purchase a Coach Licence and provide each coach’s email. Each coach receives their own individually keyed Blueprint file, activated independently on their own devices. No shared logins. If a staff member is replaced, we re-issue the licence at no cost.
Can I share PDF exports with athletes?
Yes. PDF exports of the prescription table can be shared freely within your organisation. Only the Blueprint HTML file itself is restricted under the licence.