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Resultat: du tilbringer mindre total tid ved VO2max, og økten blir mindre effektiv enn ved jevn fart.",{"type":21,"tag":78,"props":1555,"children":1557},{"id":1556},"forsømme-grunnleggende-utholdenhet",[1558],{"type":27,"value":1559},"Forsømme grunnleggende utholdenhet",{"type":21,"tag":30,"props":1561,"children":1562},{},[1563,1565,1570,1572,1578],{"type":27,"value":1564},"MAS forbedres også takket være volum i ",{"type":21,"tag":264,"props":1566,"children":1567},{"href":266},[1568],{"type":27,"value":1569},"grunnleggende utholdenhet",{"type":27,"value":1571},". ",{"type":21,"tag":264,"props":1573,"children":1575},{"href":1574},"\u002Farticles\u002F2026-01-22-tout-comprendre-sur-les-mitochondries",[1576],{"type":27,"value":1577},"Mitokondriene",{"type":27,"value":1579}," utvikler seg først og fremst under Z2-øktene. En løper som bare kjører intervaller stagnerer raskt.",{"type":21,"tag":78,"props":1581,"children":1583},{"id":1582},"teste-for-ofte",[1584],{"type":27,"value":1585},"Teste for ofte",{"type":21,"tag":30,"props":1587,"children":1588},{},[1589,1591,1596],{"type":27,"value":1590},"En MAS-test er en maksimal anstrengelse som krever restitusjon. Test deg ",{"type":21,"tag":51,"props":1592,"children":1593},{},[1594],{"type":27,"value":1595},"2 til 3 ganger per år",{"type":27,"value":1597}," som mest — i starten av en treningssyklus og etter en spesifikk treningsblokk.",{"type":21,"tag":78,"props":1599,"children":1601},{"id":1600},"ignorere-akkumulert-tretthet",[1602],{"type":27,"value":1603},"Ignorere akkumulert tretthet",{"type":21,"tag":30,"props":1605,"children":1606},{},[1607,1609,1614],{"type":27,"value":1608},"Hvis du stabler uker med intervaller uten lettuker, maskerer kronisk tretthet den virkelige utviklingen din. Planlegg en ",{"type":21,"tag":51,"props":1610,"children":1611},{},[1612],{"type":27,"value":1613},"restitusjonsuke",{"type":27,"value":1615}," (volum redusert med 30-40 %) hver 3. til 4. uke.",{"type":21,"tag":41,"props":1617,"children":1619},{"id":1618},"_9-vanlige-spørsmål",[1620],{"type":27,"value":1621},"9) Vanlige spørsmål",{"type":21,"tag":78,"props":1623,"children":1625},{"id":1624},"fra-hvilket-nivå-kan-man-trene-mas",[1626],{"type":27,"value":1627},"Fra hvilket nivå kan man trene MAS?",{"type":21,"tag":30,"props":1629,"children":1630},{},[1631],{"type":27,"value":1632},"Så snart du løper regelmessig (3+ ganger per uke) i minst 2-3 måneder. Nybegynnere starter med lette 30\u002F30-intervaller — selv ved 10-12 km\u002Ft gir intervalltrening fordeler.",{"type":21,"tag":78,"props":1634,"children":1636},{"id":1635},"synker-mas-med-alderen",[1637],{"type":27,"value":1638},"Synker MAS med alderen?",{"type":21,"tag":30,"props":1640,"children":1641},{},[1642,1644,1649,1651,1657],{"type":27,"value":1643},"Ja, VO2max synker med omtrent 5 til 10 % per tiår etter 30-35 års alder. Men intervalltrening ",{"type":21,"tag":51,"props":1645,"children":1646},{},[1647],{"type":27,"value":1648},"bremser denne nedgangen betraktelig",{"type":27,"value":1650},". Løpere over 50 som trener regelmessig opprettholder en MAS som overgår inaktive 30-åringers. Les mer i artikkelen vår om å ",{"type":21,"tag":264,"props":1652,"children":1654},{"href":1653},"\u002Farticles\u002F2026-04-11-courir-apres-50-ans-adapter-entrainement",[1655],{"type":27,"value":1656},"løpe etter 50",{"type":27,"value":388},{"type":21,"tag":78,"props":1659,"children":1661},{"id":1660},"kan-man-kjøre-mas-intervaller-på-tredemølle",[1662],{"type":27,"value":1663},"Kan man kjøre MAS-intervaller på tredemølle?",{"type":21,"tag":30,"props":1665,"children":1666},{},[1667,1669,1674],{"type":27,"value":1668},"Ja. Fordel: farten styres for deg, ingen farthåndtering nødvendig. Ulempe: ingen bakkeavspark (båndet \"drar\" under føttene dine), så still inn ",{"type":21,"tag":51,"props":1670,"children":1671},{},[1672],{"type":27,"value":1673},"1 % stigning",{"type":27,"value":1675}," for å simulere luftmotstanden. Og tenk på varmen — drikk tilstrekkelig.",{"type":21,"tag":78,"props":1677,"children":1679},{"id":1678},"hva-er-forskjellen-mellom-mas-og-terskelfart",[1680],{"type":27,"value":1681},"Hva er forskjellen mellom MAS og terskelfart?",{"type":21,"tag":30,"props":1683,"children":1684},{},[1685,1687,1692],{"type":27,"value":1686},"Terskelfarten (laktatterskel \u002F VT2) tilsvarer omtrent ",{"type":21,"tag":51,"props":1688,"children":1689},{},[1690],{"type":27,"value":1691},"80-88 % av MAS",{"type":27,"value":1693},". Det er farten du kan holde i 40 til 60 minutter. MAS ligger over: 4 til 8 minutter maks. De to trenes komplementært.",{"type":21,"tag":41,"props":1695,"children":1697},{"id":1696},"konklusjon",[1698],{"type":27,"value":1699},"Konklusjon",{"type":21,"tag":30,"props":1701,"children":1702},{},[1703],{"type":27,"value":1704},"Maksimal aerob hastighet er et sentralt mål for prestasjon i løping. Å kjenne den gjør det mulig å kalibrere treningsfartene dine med presisjon. Å forbedre den — gjennom godt doserte intervalltrening, kombinert med et solid grunnlag av grunnleggende utholdenhet — er den mest direkte veien til å bli bedre på alle distanser.",{"type":21,"tag":30,"props":1706,"children":1707},{},[1708,1710,1715,1717,1722,1724,1729],{"type":27,"value":1709},"Husk tre prinsipper: ",{"type":21,"tag":51,"props":1711,"children":1712},{},[1713],{"type":27,"value":1714},"test den regelmessig",{"type":27,"value":1716},", ",{"type":21,"tag":51,"props":1718,"children":1719},{},[1720],{"type":27,"value":1721},"tren den med metode",{"type":27,"value":1723}," (maks 2 intense økter per uke), og ",{"type":21,"tag":51,"props":1725,"children":1726},{},[1727],{"type":27,"value":1728},"forsøm aldri den aerobe basen",{"type":27,"value":1730}," som støtter den.",{"type":21,"tag":1732,"props":1733,"children":1734},"hr",{},[],{"type":21,"tag":41,"props":1736,"children":1738},{"id":1737},"videre-lesning",[1739],{"type":27,"value":1740},"Videre lesning",{"type":21,"tag":85,"props":1742,"children":1743},{},[1744,1752,1760,1768],{"type":21,"tag":89,"props":1745,"children":1746},{},[1747],{"type":21,"tag":264,"props":1748,"children":1749},{"href":266},[1750],{"type":27,"value":1751},"Grunnleggende utholdenhet: den komplette guiden",{"type":21,"tag":89,"props":1753,"children":1754},{},[1755],{"type":21,"tag":264,"props":1756,"children":1757},{"href":1574},[1758],{"type":27,"value":1759},"Alt om mitokondriene",{"type":21,"tag":89,"props":1761,"children":1762},{},[1763],{"type":21,"tag":264,"props":1764,"children":1765},{"href":1009},[1766],{"type":27,"value":1767},"Styrketrening: grunnleggende for løpere",{"type":21,"tag":89,"props":1769,"children":1770},{},[1771],{"type":21,"tag":264,"props":1772,"children":1773},{"href":1653},[1774],{"type":27,"value":1775},"Løping etter 50: tilpass treningen din",[1777,1781,1784,1788,1792,1796,1800,1804,1808,1812],{"lang":1778,"slug":1779,"url":1780},"fr","2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":15,"slug":1782,"url":1783},"2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1785,"slug":1786,"url":1787},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":1789,"slug":1790,"url":1791},"sv","2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":1793,"slug":1794,"url":1795},"de","2026-05-07-vma-maximale-aerobe-geschwindigkeit","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-07-vma-maximale-aerobe-geschwindigkeit",{"lang":1797,"slug":1798,"url":1799},"es","2026-05-07-vma-velocidad-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-07-vma-velocidad-maxima-aerobica",{"lang":1801,"slug":1802,"url":1803},"pt","2026-05-07-vma-velocidade-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-07-vma-velocidade-maxima-aerobica",{"lang":1805,"slug":1806,"url":1807},"it","2026-05-07-vma-velocita-massima-aerobica","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-07-vma-velocita-massima-aerobica",{"lang":1809,"slug":1810,"url":1811},"ro","2026-05-07-vma-viteza-maxima-aeroba","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-07-vma-viteza-maxima-aeroba",{"lang":1813,"slug":1814,"url":1815},"en","2026-05-07-vo2max-pace-running-guide","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-07-vo2max-pace-running-guide"]