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Engine Category · 7 Reference Guides

Prepare Guides & Lab

Preparation turns fitness into game-day and race-day execution. Build an 8-week team-sport pre-season MAS grid, sync structured pace and heart-rate intervals to your Garmin watch, structure your weekly split around club training nights, and taper cleanly for a marathon or HYROX.

Prepare Fundamentals at a Glance

  • Convert a 1.2km Bronco or 2km time trial into individualized 15s:15s (120% MAS) pitch cones for pre-season conditioning.
  • In-season team-sport lifters should place primary heavy lower-body work at MD+2 / MD-4 (~96 hours before kick-off).
  • Use open target ranges (15-20s/km pace bands or 10-12 bpm HR windows) on Garmin watch intervals so GPS lag does not ruin the rep.
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EST MAS & Bronco Grid Calculator
3 Peer-Reviewed Sources
Linear MAS [EST]

4.37 m/s

3:49/km pace

15s:15s Cone (120%)

79 m

Dupont 15:15 grid

Reference Range

Club Range

Pelaris guide ranges

Conditioning Protocol Target Cone Distance Set & Rep Prescription
15s ON : 15s OFF (120% MAS)79 m2 sets × 8–10 reps (3 min rest between sets)
30s ON : 15s OFF Shuttle (110% MAS)141 m2 sets × 6–8 reps (with 1 shuttle turn)
2-Min Aerobic Cruise (100% MAS)524 m4 to 5 reps × 2 min ON : 90s walk recovery
10s Supramaximal ASR (130% MAS)57 m1 set × 6–8 reps : 50s passive recovery

General fitness and training estimates only. Not medical advice.

Build My Pre-Season MAS Plan in Pelaris
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾

MAS (Track) = Distance (m) ÷ Time (s) · MAS (Bronco) ≈ 1200 ÷ (Time − 20.3s) · 15:15 = 1.20 × MAS × 15s

The Bronco has 29 turns of 180 degrees. Pelaris assumes about 0.7 seconds is lost at each turn (an assumption, not a published constant), so about 20 seconds comes off your time before speed is worked out. The squad reference ranges are also Pelaris rules of thumb. Treat results as a planning estimate and retest the same way each block.

  • • In professional soccer players, in-season interval work that included 15-second runs at 120 per cent of Maximal Aerobic Speed (MAS) with 15 seconds of rest improved MAS and sprint times, which is the basis for setting interval distances as a percentage of MAS. [Source]
  • • The Yo-Yo intermittent recovery test measures the ability to repeat intense exercise with short recoveries, which is why it is used to evaluate fitness in intermittent sports. [Source]
  • • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
Read Concurrent Training & Weekly Volume Science → In-Season Training for Team Sports How to Program Concurrent Training Warm-Ups That Actually Work AFL Running & S&C Hub Rugby S&C Hub Netball Conditioning & Power Gaelic Football S&C

General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.

Complete Prepare Shelf

All 7 Prepare Reference Guides

Every guide below includes its paired interactive calculator mid-article plus FAQ answers and peer-reviewed citations.

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Evidence & Primary Literature

Pre-Season MAS, Concurrent Scheduling & Race Projections

Dupont et al. (2004) 15s:15s @ 120% MAS intervals, Bangsbo Yo-Yo intermittent recovery, Wilson (2012) concurrent spacing, and Riegel race scaling.

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