#67 - Tempo Running VS Anaerobic Speed Reserve
Channel: High Performance Content for AFL Staff & Athletes
Date: 2023-03-05

Highlights from the episode:

00:00 What is tempo running
00:49 Pros of tempo running prescription
01:47 Cons of tempo running prescription
02:43 What is Max aerobic speed (MAS) 
03:46 What is MASASR

"Tempo Running" involves running at distances like 200m, 150m, 300m, 400m, etc., with speeds under 5 meters per second for aerobic benefits. Work-to-rest ratio for tempo running is 1:1 or with active recovery intervals. Pros: Simplicity for managing large groups, easy setup, adaptability for different fitness levels. Cons: Lack of individualization, inconsistent training stimulus compared to MAS (Maximal Aerobic Speed) prescription. "MAS" is determined by a 6-minute test or a 2K time trial, representing maximum aerobic speed; "ASR" (Anaerobic Speed Reserve) is the speed range between MAS and maximum velocity, used for prescribing repeat speed efforts.

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