Welcome to the Anaerobic Speed Reserve
Calculator!
Based on the popularity of the Maximal Aerobic
Speed Spreadsheet, this takes prescription one
stage further.
This is for serious teams and athletes, who want to
be able to optimise their conditioning sessions
making it as scientifically rigorous as possible.
You will notice that each sheet has an explanation
of how to use it, and which cells to edit. To avoid
issues with editing/deleting cells by mistake, only
the editable cells are able to be clicked on.
If you have any questions please email
[email protected] Simple Anaerobic Speed Reserve (ASR) Calculator
Calculate ASR for a single athlete
Step One - Calculate your ASR
What distance MAS time trial did you complete? (m) 1462
What time did you achieve in minutes and seconds? 6 30
What was your flying 10m sprint time? (s) 1.2
Edit the
Flying 10m time can be taken using a 30-40m split time using timing gates, or a simple
yellow boxes
flying 10m time from a 30m rolling start.
only
Maximal sprint speed (m/s) MAS score (m/s) ASR (m/s)
8.33 3.75 4.58
Step Two - Calculate interval distance
What interval duration do you want to complete? (s) 30
What percentage of ASR do you want to use? 25%
Target running distance (m) 146m
N.B. ASR intervals are high intensity, and so should be used to calculate intervals above
100% MAS, and no longer than 2 minutes.
This sheet is designed to give you a simple calculator for one individual athlete. Simply
enter their time trial data, and their flying 10m sprint time to be given their ASR data. You
can then calculate a running distance or time for an interval.
ASR Conditioning Calculator Time Based Intervals (s) Distance Based Interva
Time Trial Time Trial time MAS Flying Max % ASR at Interval Length >> 10 15 20 30 100
Player Name distance (m/s) 10m time speed ASR (m/s) 5m/s
(m) Minutes Seconds (s) (m/s) ASR % >> 50% 40% 30% 20% 50%
Player A 1462 6 37 3.68 1.10 9.09 5.41 24% 64 88 106 143 0:15
Player B 1462 5 30 4.43 1.40 7.14 2.71 21% 58 83 105 149 0:17
Player C 1462 6 47 3.59 1.30 7.69 4.10 34% 56 78 96 132 0:17
Player D 1462 5 47 4.21 1.25 8.00 3.79 21% 61 86 107 149 0:16
Player E 1462 5 6 4.78 1.50 6.67 1.89 12% 57 83 107 155 0:17
Player F 1462 5 35 4.36 1.10 9.09 4.73 13% 67 94 116 159 0:14
Player G 1462 6 31 3.74 1.25 8.00 4.26 30% 59 82 100 138 0:17
Player H 1462 6 26 3.79 1.15 8.70 4.91 25% 62 86 105 143 0:16
Player I 1462 5 11 4.70 1.25 8.00 3.30 9% 64 90 114 161 0:15
Player J 1462 5 24 4.51 1.22 8.18 3.67 13% 63 90 112 157 0:15
Player K 1462 6 27 3.78 1.22 8.23 4.45 27% 60 83 102 140 0:16
Player L 1462 6 47 3.59 1.21 8.27 4.68 30% 59 82 100 136 0:16
Player M 1462 5 55 4.12 1.20 8.32 4.20 21% 62 87 108 149 0:16
Player N 1462 6 51 3.56 1.20 8.36 4.81 30% 60 82 100 136 0:16
Player O 1462 6 12 3.93 1.19 8.41 4.48 24% 62 86 105 145 0:16
Player P 1462 5 52 4.15 1.18 8.46 4.31 20% 63 88 109 150 0:15
Player Q 1462 6 24 3.81 1.18 8.51 4.70 25% 62 85 104 142 0:16
Player R 1462 5 50 4.18 1.17 8.56 4.38 19% 64 89 110 152 0:15
Player S 1462 6 37 3.68 1.16 8.60 4.92 27% 61 85 103 140 0:16
Player T 1462 6 40 3.66 1.16 8.65 5.00 27% 62 85 103 140 0:16
This sheet is designed to give an overview of the different ti
Edit the yellow distances prescribed for individual players. You can enter y
boxes only time trial distance, max speed, interval durations and A
prescriptions to make this fully customisable.
Distance Based Intervals (m)
200 300
25% 10%
0:39 1:11
0:39 1:03
0:43 1:14
0:38 1:05
0:38 1:00
0:36 1:02
0:41 1:12
0:39 1:10
0:36 0:59
0:36 1:01
0:40 1:11
0:41 1:13
0:38 1:06
0:42 1:14
0:39 1:08
0:38 1:05
0:40 1:10
0:37 1:05
0:40 1:11
0:40 1:12
verview of the different times and
l players. You can enter your own
, interval durations and ASR %
this fully customisable.
This graph represents ASR profiles for a range of players. The
MAS (m/s) ASR (m/s)
green bar is their MAS score, and the red zone is their ASR.
The top of their ASR represents their maximal sprint speed. Player ASR (m/s)
10
7
4.73
5.41 3.30 3.67 4.31 4.38
4.91 4.20 4.48 4.70 4.92 5.00
6 3.79 4.45
4.26 4.68 4.81
2.71 1.89
4.10
4.78 4.70
4.43 4.36 4.51
2 4.21 4.12 4.15 4.18
3.74 3.79 3.78 3.93 3.81
3.68 3.59 3.59 3.56 3.68 3.66
0
Player H
Player C
Player D
Player M
Player K
Player P
Player L
Player Q
Player I
Player A
Player O
Player E
Player T
Player J
Player N
Player G
Player B
Player R
Player F
Player S
Maximal Aerobic Speed (MAS) v Maximal Sprint Speed (MSS) scatter chart (m/s)
See how players' profiles compare against others with this simple visual overview of a squad. Edit the axes to give data
ranges that are appropriate for your group.
10
Speed profile Optimal profile
9.5
8.5
Maximal Sprint Speed (m/s)
8
Untrained Endurance profile
7.5
6.5
6
3 3.2 3.4 3.6 3.8 4 4.2 4.4 4.6 4.8 5
Maximal Aerobic Speed (MAS) (m/s)
ASR Session Planner
Time based intervals Distance based intervals
What interval length do you want to use? (s) 15 What interval length do you want to use? (m) 100
What percentage of ASR do you want to use? (%) 25% What percentage of ASR do you want to use? (%) 25%
Player Name MAS (m/s) Max speed (m/s) ASR (m/s) Target Distance Player Name MAS (m/s) Max speed (m/s) ASR (m/s) Target Time (s)
(m)
Player A 3.68 9.09 5.41 76 Player A 3.68 9.09 5.41 0:19
Player B 4.43 7.14 2.71 77 Player B 4.43 7.14 2.71 0:19
Player C 3.59 7.69 4.10 69 Player C 3.59 7.69 4.10 0:21
Player D 4.21 8.00 3.79 77 Player D 4.21 8.00 3.79 0:19
Player E 4.78 6.67 1.89 79 Player E 4.78 6.67 1.89 0:19
Player F 4.36 9.09 4.73 83 Player F 4.36 9.09 4.73 0:18
Player G 3.74 8.00 4.26 72 Player G 3.74 8.00 4.26 0:20
Player H 3.79 8.70 4.91 75 Player H 3.79 8.70 4.91 0:19
Player I 4.70 8.00 3.30 83 Player I 4.70 8.00 3.30 0:18
Player J 4.51 8.18 3.67 81 Player J 4.51 8.18 3.67 0:18
Player K 3.78 8.23 4.45 73 Player K 3.78 8.23 4.45 0:20
Player L 3.59 8.27 4.68 71 Player L 3.59 8.27 4.68 0:20
Player M 4.12 8.32 4.20 78 Player M 4.12 8.32 4.20 0:19
Player N 3.56 8.36 4.81 71 Player N 3.56 8.36 4.81 0:21
Player O 3.93 8.41 4.48 76 Player O 3.93 8.41 4.48 0:19
Player P 4.15 8.46 4.31 78 Player P 4.15 8.46 4.31 0:19
Player Q 3.81 8.51 4.70 75 Player Q 3.81 8.51 4.70 0:20
Player R 4.18 8.56 4.38 79 Player R 4.18 8.56 4.38 0:18
Player S 3.68 8.60 4.92 74 Player S 3.68 8.60 4.92 0:20
Player T 3.66 8.65 5.00 74 Player T 3.66 8.65 5.00 0:20
This sheet is designed to give you a clear way to plan out running time and distances for a whole group of athletes. This
Edit the yellow boxes only
sheet pulls data from the 'By Player' sheet, so please ensure that the data entered on this sheet is accurate.
