MAS Calculator (Half-Cooper Test)
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/9/2026
MAS is calculated with the half-Cooper test: distance covered in 6 minutes of maximal running (in meters) ÷ 100 = MAS in km/h. For 1,200 m covered in 6 minutes, MAS is 12 km/h.
Explanation
The half-Cooper test involves running the greatest possible distance in 6 minutes, then converting that distance into maximum aerobic speed (MAS), the highest running speed a runner can sustain while maxing out their aerobic system. Its 6-minute duration matches the time window over which MAS can physiologically be sustained (generally between 4 and 7 minutes according to studies), which makes it more representative than the original 12-minute Cooper test, a duration too long to actually stay at a constant MAS. The conversion itself is a simple rule of three: since 6 minutes is one-tenth of an hour, dividing the distance covered in meters by 100 directly gives the speed in kilometers per hour — this isn't a statistical approximation but an exact unit conversion, once the distance is measured. Like any field test, its reliability mainly depends on the runner's ability to pace their effort well over 6 minutes (neither too cautious nor starting too fast) and on the test conditions (flat track, no strong wind). MAS serves as a reference for setting training paces as fractions (e.g. 90% MAS, 100% MAS); to convert a speed into a pace per kilometer outside the context of this test, see our running pace calculator; for an estimate of MAS from heart rate rather than a field test, our VO2max calculator.
Example: 1,200 m covered in 6 minutes
Inputs
Distance covered in 6 minutes: 1,200 m.
Calculation
MAS = 1,200 × 0.01 = 12 km/h. Corresponding pace = 60 ÷ 12 = 5 min/km.
Result
The estimated MAS is 12 km/h, or a pace of 5 min/km.
Frequently asked questions
Why 6 minutes rather than the 12 minutes of the original Cooper test?
The original Cooper test (12 minutes) was designed to estimate VO2max, not MAS directly. Over 12 minutes, a runner can't sustain their actual MAS: they necessarily slow down, which underestimates maximum aerobic speed. The half-Cooper, limited to 6 minutes, stays within the time window where MAS can be physiologically sustained, making it a more accurate estimate for this specific parameter.
How do you properly perform this test for a reliable result?
Ideally on a track or a flat, measured course, after a full warm-up, pacing the effort to hold as steady a speed as possible for the 6 minutes (starting too fast followed by a marked slowdown underestimates actual MAS compared to a well-paced effort). Wind, elevation, or an uneven surface also skew the measurement.
Is this MAS useful for all levels of runners?
Yes, it's a benchmark commonly used by both beginners and experienced runners to set the intensity of interval training sessions (expressed as a percentage of MAS). Like any field estimate, it reflects the form of the day and benefits from being retested regularly (for example every 6 to 8 weeks) to adjust training paces to actual progress.