EST Field Conditioning · Dupont (2004) & Bangsbo (2008)

Maximal Aerobic Speed (MAS), Bronco & 2km Pitch Grid Calculator

Enter your 1,200m Bronco shuttle time, AFL 2km time trial, or 1.5km run time to compute your Maximal Aerobic Speed (MAS in metres per second, allowing for the Bronco’s 180-degree turns) and generate pitch cone distances for 15s:15s (120% MAS), 30s:15s (110% MAS) and 100% MAS intervals.

Core Equation & Guard-Rail

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.

Methodology, Guides & Coaching

Science: Concurrent Training & Weekly Volume Science → Team-Sport Conditioning & S&C → 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
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.

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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.

Verified Literature

Peer-reviewed sources behind this calculator

Read full methodology in the Science Hub →

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.

Dupont, G., Akakpo, K. & Berthoin, S. "The effect of in-season, high-intensity interval training in soccer players." Journal of Strength and Conditioning Research, 2004;18(3):584-589. doi:10.1519/1533-4287(2004)18<584:TEOIHI>2.0.CO;2

View the 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.

Bangsbo, J., Iaia, F.M. & Krustrup, P. "The Yo-Yo intermittent recovery test: a useful tool for evaluation of physical performance in intermittent sports." Sports Medicine, 2008;38(1):37-51. doi:10.2165/00007256-200838010-00004

View the 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.

American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670. Widely cited as Ratamess, N.A. et al., 2009, after the writing group's lead author.

View the source

Deep-Dive Training Guides

How to apply these numbers in your training week

Automatic Tracking & Adaptation

Let Pelaris compute and track this automatically

Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.

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Frequently asked questions: MAS & Bronco Grid Calculator

What is Maximal Aerobic Speed (MAS) and why do AFL and rugby clubs use it?

Maximal Aerobic Speed is the lowest running velocity (in metres per second) at which VO2max occurs. Prescribing interval distances as a percentage of each player’s MAS (such as 120% MAS for 15 seconds) lets an entire squad run to their own cone marker on the same whistle.

Why does the Bronco shuttle formula subtract 20.3 seconds?

The 1,200m Bronco test (20m, 40m, 60m shuttles x 5 sets) contains 29 sharp 180-degree turns. Pelaris assumes each one costs about 0.7 seconds compared with straight-line running and subtracts that total so the speed is closer to what you can hold on a straight pitch run. It is an assumption, so use the same test each time and watch the trend.

How does the 15s ON : 15s OFF (120% MAS) session work?

Players run for 15 seconds to a cone placed at 120% of their MAS distance, rest for 15 seconds, and repeat for 8 to 10 reps per set. Dupont et al. (2004) used 15-second runs at 120% of MAS, as part of in-season interval training with professional soccer players, and saw their MAS improve. Start with fewer reps and build.