[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-sv-2026-05-07-vma-maximal-aerob-hastighet":3},{"article":4,"alternates":1777},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"body":17},"6a2ee69600ac93cebc81ce3c","articles:2026-05-07-vma-maximal-aerob-hastighet.sv.md","\u002Farticles\u002Farticles:2026-05-07-vma-maximal-aerob-hastighet.sv","Maximal aerob hastighet (MAS): vad det är, hur du testar och förbättrar den","Förstå maximal aerob hastighet (MAS\u002FVMA), testa den med olika protokoll och förbättra den med riktade träningspass. Den kompletta guiden för att utvecklas som löpare.","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1571008887538-b36bb32f4571?auto=format&fit=crop&q=80&w=2000","Träning","RunRun","2026-05-07",true,"sv","vma-course-a-pied",{"type":18,"children":19},"root",[20,29,35,40,47,65,77,84,108,120,126,206,212,224,272,277,282,288,300,306,311,334,347,364,370,375,398,409,414,420,425,475,490,496,508,521,526,532,537,624,635,640,646,651,800,812,818,830,836,841,874,884,890,895,928,937,943,948,966,971,977,982,1005,1016,1022,1027,1223,1240,1246,1290,1296,1301,1527,1538,1544,1550,1555,1561,1581,1587,1599,1605,1617,1623,1629,1634,1640,1659,1665,1677,1683,1695,1701,1706,1732,1736,1742],{"type":21,"tag":22,"props":23,"children":25},"element","h1",{"id":24},"maximal-aerob-hastighet-mas-i-löpning-förstå-testa-och-förbättra-din-vo2max-fart",[26],{"type":27,"value":28},"text","Maximal aerob hastighet (MAS) i löpning: förstå, testa och förbättra din VO2max-fart",{"type":21,"tag":30,"props":31,"children":32},"p",{},[33],{"type":27,"value":34},"Maximal aerob hastighet — internationellt ofta förkortat MAS, eller VMA (Vitesse Maximale Aérobie) som begreppet kallas i franskspråkig träningslitteratur — är ett av de mest använda måtten inom löpning. Det fungerar som grund för att kalibrera dina träningsfarter, uppskatta din prestandapotential och strukturera din utveckling. Trots det är begreppet missförstått av många löpare, som reducerar det till en magisk siffra utan att förstå de fysiologiska mekanismerna bakom.",{"type":21,"tag":30,"props":36,"children":37},{},[38],{"type":27,"value":39},"Den här guiden förklarar vad MAS egentligen är, hur du mäter den och framför allt hur du förbättrar den med träningspass anpassade efter din nivå.",{"type":21,"tag":41,"props":42,"children":44},"h2",{"id":43},"_1-vad-är-maximal-aerob-hastighet",[45],{"type":27,"value":46},"1) Vad är maximal aerob hastighet?",{"type":21,"tag":30,"props":48,"children":49},{},[50,56,58,63],{"type":21,"tag":51,"props":52,"children":53},"strong",{},[54],{"type":27,"value":55},"Maximal aerob hastighet",{"type":27,"value":57}," (MAS) är den löphastighet vid vilken din syreupptagning når sitt maximum — det som kallas ",{"type":21,"tag":51,"props":59,"children":60},{},[61],{"type":27,"value":62},"VO2max",{"type":27,"value":64},". Över denna hastighet kan kroppen inte öka sin syreupptagning ytterligare: den kompenserar med anaeroba system (glykolys utan syre), vilket snabbt leder till utmattning.",{"type":21,"tag":30,"props":66,"children":67},{},[68,70,75],{"type":27,"value":69},"I praktiken motsvarar MAS den hastighet du kan hålla i ungefär ",{"type":21,"tag":51,"props":71,"children":72},{},[73],{"type":27,"value":74},"4 till 8 minuter",{"type":27,"value":76}," beroende på din nivå. Det är en mycket intensiv ansträngning, men ingen sprint: du springer fort, du är på gränsen, men du håller.",{"type":21,"tag":78,"props":79,"children":81},"h3",{"id":80},"mas-och-vo2max-vad-är-skillnaden",[82],{"type":27,"value":83},"MAS och VO2max: vad är skillnaden?",{"type":21,"tag":85,"props":86,"children":87},"ul",{},[88,98],{"type":21,"tag":89,"props":90,"children":91},"li",{},[92,96],{"type":21,"tag":51,"props":93,"children":94},{},[95],{"type":27,"value":62},{"type":27,"value":97},": den maximala volymen syre som din kropp kan använda, uttryckt i ml\u002Fkg\u002Fmin. Det är ett fysiologiskt mått.",{"type":21,"tag":89,"props":99,"children":100},{},[101,106],{"type":21,"tag":51,"props":102,"children":103},{},[104],{"type":27,"value":105},"MAS",{"type":27,"value":107},": den löphastighet som motsvarar detta VO2max, uttryckt i km\u002Fh. Det är den praktiska översättningen av VO2max på banan.",{"type":21,"tag":30,"props":109,"children":110},{},[111,113,118],{"type":27,"value":112},"Två löpare kan ha samma VO2max men olika MAS: den med bättre ",{"type":21,"tag":51,"props":114,"children":115},{},[116],{"type":27,"value":117},"löpekonomi",{"type":27,"value":119}," (effektiv löpsteg, mindre energislöseri) springer snabbare vid identiskt VO2max.",{"type":21,"tag":78,"props":121,"children":123},{"id":122},"några-mas-referensvärden",[124],{"type":27,"value":125},"Några MAS-referensvärden",{"type":21,"tag":127,"props":128,"children":129},"table",{},[130,149],{"type":21,"tag":131,"props":132,"children":133},"thead",{},[134],{"type":21,"tag":135,"props":136,"children":137},"tr",{},[138,144],{"type":21,"tag":139,"props":140,"children":141},"th",{},[142],{"type":27,"value":143},"Profil",{"type":21,"tag":139,"props":145,"children":146},{},[147],{"type":27,"value":148},"Typisk MAS",{"type":21,"tag":150,"props":151,"children":152},"tbody",{},[153,167,180,193],{"type":21,"tag":135,"props":154,"children":155},{},[156,162],{"type":21,"tag":157,"props":158,"children":159},"td",{},[160],{"type":27,"value":161},"Nybörjare",{"type":21,"tag":157,"props":163,"children":164},{},[165],{"type":27,"value":166},"10–13 km\u002Fh",{"type":21,"tag":135,"props":168,"children":169},{},[170,175],{"type":21,"tag":157,"props":171,"children":172},{},[173],{"type":27,"value":174},"Regelbunden löpare (10 km på 50 min)",{"type":21,"tag":157,"props":176,"children":177},{},[178],{"type":27,"value":179},"13–15 km\u002Fh",{"type":21,"tag":135,"props":181,"children":182},{},[183,188],{"type":21,"tag":157,"props":184,"children":185},{},[186],{"type":27,"value":187},"Erfaren löpare (10 km på 40 min)",{"type":21,"tag":157,"props":189,"children":190},{},[191],{"type":27,"value":192},"16–18 km\u002Fh",{"type":21,"tag":135,"props":194,"children":195},{},[196,201],{"type":21,"tag":157,"props":197,"children":198},{},[199],{"type":27,"value":200},"Elitlöpare",{"type":21,"tag":157,"props":202,"children":203},{},[204],{"type":27,"value":205},"20–24 km\u002Fh",{"type":21,"tag":41,"props":207,"children":209},{"id":208},"_2-varför-mas-är-viktig",[210],{"type":27,"value":211},"2) Varför MAS är viktig",{"type":21,"tag":30,"props":213,"children":214},{},[215,217,222],{"type":27,"value":216},"MAS är löparens ",{"type":21,"tag":51,"props":218,"children":219},{},[220],{"type":27,"value":221},"aeroba motor",{"type":27,"value":223},". Den bestämmer direkt dina löp- och träningsfarter:",{"type":21,"tag":85,"props":225,"children":226},{},[227,237,247,257],{"type":21,"tag":89,"props":228,"children":229},{},[230,235],{"type":21,"tag":51,"props":231,"children":232},{},[233],{"type":27,"value":234},"10 km",{"type":27,"value":236},": löps på 85 till 95% av MAS",{"type":21,"tag":89,"props":238,"children":239},{},[240,245],{"type":21,"tag":51,"props":241,"children":242},{},[243],{"type":27,"value":244},"Halvmaraton",{"type":27,"value":246},": 80 till 88% av MAS",{"type":21,"tag":89,"props":248,"children":249},{},[250,255],{"type":21,"tag":51,"props":251,"children":252},{},[253],{"type":27,"value":254},"Maraton",{"type":27,"value":256},": 75 till 85% av MAS",{"type":21,"tag":89,"props":258,"children":259},{},[260,270],{"type":21,"tag":51,"props":261,"children":262},{},[263],{"type":21,"tag":264,"props":265,"children":267},"a",{"href":266},"\u002Farticles\u002F2025-12-12-endurance-fondamentale-ef-0ef6ce3c",[268],{"type":27,"value":269},"Grundläggande uthållighet",{"type":27,"value":271},": 60 till 75% av MAS",{"type":21,"tag":30,"props":273,"children":274},{},[275],{"type":27,"value":276},"Ju högre din MAS är, desto snabbare blir alla dina löpfarter — vid samma ansträngningsprocent. En löpare med 18 km\u002Fh MAS som springer maraton på 80% håller 14,4 km\u002Fh (4:10\u002Fkm). Samma procent för en löpare med 14 km\u002Fh MAS ger 11,2 km\u002Fh (5:21\u002Fkm).",{"type":21,"tag":30,"props":278,"children":279},{},[280],{"type":27,"value":281},"Att förbättra sin MAS är att höja taket för alla sina prestationer.",{"type":21,"tag":41,"props":283,"children":285},{"id":284},"_3-hur-du-testar-din-mas",[286],{"type":27,"value":287},"3) Hur du testar din MAS",{"type":21,"tag":30,"props":289,"children":290},{},[291,293,298],{"type":27,"value":292},"Det finns flera testprotokoll, från det enklaste till det mest rigorösa. Det viktiga är att ",{"type":21,"tag":51,"props":294,"children":295},{},[296],{"type":27,"value":297},"välja ett protokoll och hålla sig till det",{"type":27,"value":299}," för att kunna jämföra dina resultat över tid.",{"type":21,"tag":78,"props":301,"children":303},{"id":302},"cooper-testet-12-minuter",[304],{"type":27,"value":305},"Cooper-testet (12 minuter)",{"type":21,"tag":30,"props":307,"children":308},{},[309],{"type":27,"value":310},"Det mest kända och enklaste:",{"type":21,"tag":85,"props":312,"children":313},{},[314,326],{"type":21,"tag":89,"props":315,"children":316},{},[317,319,324],{"type":27,"value":318},"Spring så lång sträcka som möjligt på ",{"type":21,"tag":51,"props":320,"children":321},{},[322],{"type":27,"value":323},"12 minuter",{"type":27,"value":325}," på plan mark (löparbana är idealt).",{"type":21,"tag":89,"props":327,"children":328},{},[329],{"type":21,"tag":51,"props":330,"children":331},{},[332],{"type":27,"value":333},"MAS ≈ sträcka (i meter) \u002F 200",{"type":21,"tag":335,"props":336,"children":337},"blockquote",{},[338],{"type":21,"tag":30,"props":339,"children":340},{},[341],{"type":21,"tag":342,"props":343,"children":344},"em",{},[345],{"type":27,"value":346},"Exempel: 3 000 m på 12 min → MAS ≈ 15 km\u002Fh",{"type":21,"tag":30,"props":348,"children":349},{},[350,355,357,362],{"type":21,"tag":51,"props":351,"children":352},{},[353],{"type":27,"value":354},"Fördelar",{"type":27,"value":356},": enkelt, ingen utrustning.\n",{"type":21,"tag":51,"props":358,"children":359},{},[360],{"type":27,"value":361},"Begränsningar",{"type":27,"value":363},": kräver bra farthantering (att starta för snabbt ger felaktigt resultat), mäter inte VO2max direkt.",{"type":21,"tag":78,"props":365,"children":367},{"id":366},"halv-cooper-6-minuter",[368],{"type":27,"value":369},"Halv-Cooper (6 minuter)",{"type":21,"tag":30,"props":371,"children":372},{},[373],{"type":27,"value":374},"Kortare variant:",{"type":21,"tag":85,"props":376,"children":377},{},[378,390],{"type":21,"tag":89,"props":379,"children":380},{},[381,383,388],{"type":27,"value":382},"Spring så långt som möjligt på ",{"type":21,"tag":51,"props":384,"children":385},{},[386],{"type":27,"value":387},"6 minuter",{"type":27,"value":389},".",{"type":21,"tag":89,"props":391,"children":392},{},[393],{"type":21,"tag":51,"props":394,"children":395},{},[396],{"type":27,"value":397},"MAS ≈ sträcka (i meter) \u002F 100",{"type":21,"tag":335,"props":399,"children":400},{},[401],{"type":21,"tag":30,"props":402,"children":403},{},[404],{"type":21,"tag":342,"props":405,"children":406},{},[407],{"type":27,"value":408},"Exempel: 1 600 m på 6 min → MAS ≈ 16 km\u002Fh",{"type":21,"tag":30,"props":410,"children":411},{},[412],{"type":27,"value":413},"Kortare, alltså lättare att hantera mentalt, men kräver maximal ansträngning från start.",{"type":21,"tag":78,"props":415,"children":417},{"id":416},"vameval-testet-progressivt-stegtest",[418],{"type":27,"value":419},"Vameval-testet (progressivt stegtest)",{"type":21,"tag":30,"props":421,"children":422},{},[423],{"type":27,"value":424},"Referensprotokollet i fransk löpning, men alltmer internationellt spritt:",{"type":21,"tag":85,"props":426,"children":427},{},[428,439,451,463],{"type":21,"tag":89,"props":429,"children":430},{},[431,433,438],{"type":27,"value":432},"Löpning på bana, markerad var ",{"type":21,"tag":51,"props":434,"children":435},{},[436],{"type":27,"value":437},"20:e meter",{"type":27,"value":389},{"type":21,"tag":89,"props":440,"children":441},{},[442,444,449],{"type":27,"value":443},"Du följer ",{"type":21,"tag":51,"props":445,"children":446},{},[447],{"type":27,"value":448},"pipsignaler",{"type":27,"value":450}," vars frekvens ökar progressivt (0,5 km\u002Fh per minut).",{"type":21,"tag":89,"props":452,"children":453},{},[454,456,461],{"type":27,"value":455},"Start vid ",{"type":21,"tag":51,"props":457,"children":458},{},[459],{"type":27,"value":460},"8 km\u002Fh",{"type":27,"value":462},", ökning varje minut.",{"type":21,"tag":89,"props":464,"children":465},{},[466,468,473],{"type":27,"value":467},"MAS motsvarar det ",{"type":21,"tag":51,"props":469,"children":470},{},[471],{"type":27,"value":472},"sista fullständiga steget",{"type":27,"value":474}," du nådde.",{"type":21,"tag":30,"props":476,"children":477},{},[478,482,484,488],{"type":21,"tag":51,"props":479,"children":480},{},[481],{"type":27,"value":354},{"type":27,"value":483},": progressivt, mer tillförlitligt eftersom du inte behöver hantera farten själv, väl anpassat för grupper.\n",{"type":21,"tag":51,"props":485,"children":486},{},[487],{"type":27,"value":361},{"type":27,"value":489},": kräver en ljudinspelning och banmarkering.",{"type":21,"tag":78,"props":491,"children":493},{"id":492},"léger-boucher-testet-20-m-pendel",[494],{"type":27,"value":495},"Léger-Boucher-testet (20 m pendel)",{"type":21,"tag":30,"props":497,"children":498},{},[499,501,506],{"type":27,"value":500},"Liknande Vameval men med vändningar på ",{"type":21,"tag":51,"props":502,"children":503},{},[504],{"type":27,"value":505},"20 meter",{"type":27,"value":507},":",{"type":21,"tag":85,"props":509,"children":510},{},[511,516],{"type":21,"tag":89,"props":512,"children":513},{},[514],{"type":27,"value":515},"Pipsignaler som accelererar.",{"type":21,"tag":89,"props":517,"children":518},{},[519],{"type":27,"value":520},"Du springer mellan koner och ska anlända före pipet.",{"type":21,"tag":30,"props":522,"children":523},{},[524],{"type":27,"value":525},"Populärt i skolor och föreningar. Riktningsförändringarna gör att det tenderar att underskatta långdistanslöpares MAS något.",{"type":21,"tag":78,"props":527,"children":529},{"id":528},"uppskattning-från-tävlingsresultat",[530],{"type":27,"value":531},"Uppskattning från tävlingsresultat",{"type":21,"tag":30,"props":533,"children":534},{},[535],{"type":27,"value":536},"Om du har ett färskt resultat på 10 km kan du uppskatta din MAS:",{"type":21,"tag":127,"props":538,"children":539},{},[540,556],{"type":21,"tag":131,"props":541,"children":542},{},[543],{"type":21,"tag":135,"props":544,"children":545},{},[546,551],{"type":21,"tag":139,"props":547,"children":548},{},[549],{"type":27,"value":550},"Tid 10 km",{"type":21,"tag":139,"props":552,"children":553},{},[554],{"type":27,"value":555},"Uppskattad MAS",{"type":21,"tag":150,"props":557,"children":558},{},[559,572,585,598,611],{"type":21,"tag":135,"props":560,"children":561},{},[562,567],{"type":21,"tag":157,"props":563,"children":564},{},[565],{"type":27,"value":566},"60 min",{"type":21,"tag":157,"props":568,"children":569},{},[570],{"type":27,"value":571},"12 km\u002Fh",{"type":21,"tag":135,"props":573,"children":574},{},[575,580],{"type":21,"tag":157,"props":576,"children":577},{},[578],{"type":27,"value":579},"50 min",{"type":21,"tag":157,"props":581,"children":582},{},[583],{"type":27,"value":584},"14 km\u002Fh",{"type":21,"tag":135,"props":586,"children":587},{},[588,593],{"type":21,"tag":157,"props":589,"children":590},{},[591],{"type":27,"value":592},"45 min",{"type":21,"tag":157,"props":594,"children":595},{},[596],{"type":27,"value":597},"15,5 km\u002Fh",{"type":21,"tag":135,"props":599,"children":600},{},[601,606],{"type":21,"tag":157,"props":602,"children":603},{},[604],{"type":27,"value":605},"40 min",{"type":21,"tag":157,"props":607,"children":608},{},[609],{"type":27,"value":610},"17 km\u002Fh",{"type":21,"tag":135,"props":612,"children":613},{},[614,619],{"type":21,"tag":157,"props":615,"children":616},{},[617],{"type":27,"value":618},"35 min",{"type":21,"tag":157,"props":620,"children":621},{},[622],{"type":27,"value":623},"19,5 km\u002Fh",{"type":21,"tag":335,"props":625,"children":626},{},[627],{"type":21,"tag":30,"props":628,"children":629},{},[630],{"type":21,"tag":342,"props":631,"children":632},{},[633],{"type":27,"value":634},"Förenklad formel: MAS ≈ medelhastighet på 10 km × 1,10 till 1,15",{"type":21,"tag":30,"props":636,"children":637},{},[638],{"type":27,"value":639},"Denna uppskattning är ungefärlig men användbar om du inte kan genomföra ett fälttest.",{"type":21,"tag":41,"props":641,"children":643},{"id":642},"_4-träningszoner-baserade-på-mas",[644],{"type":27,"value":645},"4) Träningszoner baserade på MAS",{"type":21,"tag":30,"props":647,"children":648},{},[649],{"type":27,"value":650},"När din MAS är känd kan du kalibrera alla dina farter:",{"type":21,"tag":127,"props":652,"children":653},{},[654,680],{"type":21,"tag":131,"props":655,"children":656},{},[657],{"type":21,"tag":135,"props":658,"children":659},{},[660,665,670,675],{"type":21,"tag":139,"props":661,"children":662},{},[663],{"type":27,"value":664},"Zon",{"type":21,"tag":139,"props":666,"children":667},{},[668],{"type":27,"value":669},"% MAS",{"type":21,"tag":139,"props":671,"children":672},{},[673],{"type":27,"value":674},"Typ av pass",{"type":21,"tag":139,"props":676,"children":677},{},[678],{"type":27,"value":679},"Känsla",{"type":21,"tag":150,"props":681,"children":682},{},[683,706,731,754,777],{"type":21,"tag":135,"props":684,"children":685},{},[686,691,696,701],{"type":21,"tag":157,"props":687,"children":688},{},[689],{"type":27,"value":690},"Z1",{"type":21,"tag":157,"props":692,"children":693},{},[694],{"type":27,"value":695},"55–65%",{"type":21,"tag":157,"props":697,"children":698},{},[699],{"type":27,"value":700},"Återhämtning, mycket lätt jogging",{"type":21,"tag":157,"props":702,"children":703},{},[704],{"type":27,"value":705},"Mycket lätt, flytande konversation",{"type":21,"tag":135,"props":707,"children":708},{},[709,714,719,726],{"type":21,"tag":157,"props":710,"children":711},{},[712],{"type":27,"value":713},"Z2",{"type":21,"tag":157,"props":715,"children":716},{},[717],{"type":27,"value":718},"65–75%",{"type":21,"tag":157,"props":720,"children":721},{},[722],{"type":21,"tag":264,"props":723,"children":724},{"href":266},[725],{"type":27,"value":269},{"type":21,"tag":157,"props":727,"children":728},{},[729],{"type":27,"value":730},"Lätt, kan prata",{"type":21,"tag":135,"props":732,"children":733},{},[734,739,744,749],{"type":21,"tag":157,"props":735,"children":736},{},[737],{"type":27,"value":738},"Z3",{"type":21,"tag":157,"props":740,"children":741},{},[742],{"type":27,"value":743},"75–85%",{"type":21,"tag":157,"props":745,"children":746},{},[747],{"type":27,"value":748},"Maratonfart, tempo",{"type":21,"tag":157,"props":750,"children":751},{},[752],{"type":27,"value":753},"Bekvämt men ansträngande",{"type":21,"tag":135,"props":755,"children":756},{},[757,762,767,772],{"type":21,"tag":157,"props":758,"children":759},{},[760],{"type":27,"value":761},"Z4",{"type":21,"tag":157,"props":763,"children":764},{},[765],{"type":27,"value":766},"85–95%",{"type":21,"tag":157,"props":768,"children":769},{},[770],{"type":27,"value":771},"10 km-fart, tröskel",{"type":21,"tag":157,"props":773,"children":774},{},[775],{"type":27,"value":776},"Svårt, korta meningar",{"type":21,"tag":135,"props":778,"children":779},{},[780,785,790,795],{"type":21,"tag":157,"props":781,"children":782},{},[783],{"type":27,"value":784},"Z5",{"type":21,"tag":157,"props":786,"children":787},{},[788],{"type":27,"value":789},"95–110%",{"type":21,"tag":157,"props":791,"children":792},{},[793],{"type":27,"value":794},"MAS, intensiv intervall",{"type":21,"tag":157,"props":796,"children":797},{},[798],{"type":27,"value":799},"Mycket svårt, några ord max",{"type":21,"tag":30,"props":801,"children":802},{},[803,805,810],{"type":27,"value":804},"Huvuddelen av din träning bör ligga i ",{"type":21,"tag":51,"props":806,"children":807},{},[808],{"type":27,"value":809},"Z1-Z2",{"type":27,"value":811}," (70 till 80% av volymen), med riktade pass i Z4-Z5 för att stimulera utveckling.",{"type":21,"tag":41,"props":813,"children":815},{"id":814},"_5-nyckelpass-för-att-förbättra-mas",[816],{"type":27,"value":817},"5) Nyckelpass för att förbättra MAS",{"type":21,"tag":30,"props":819,"children":820},{},[821,823,828],{"type":27,"value":822},"Förbättring av MAS sker genom ",{"type":21,"tag":51,"props":824,"children":825},{},[826],{"type":27,"value":827},"intervallpass",{"type":27,"value":829}," på intensiteter nära eller över 100% av MAS. Principen: belasta det aeroba systemet maximalt, men med återhämtningsperioder som möjliggör upprepade ansträngningar.",{"type":21,"tag":78,"props":831,"children":833},{"id":832},"kort-mas-intervall-200400-m",[834],{"type":27,"value":835},"Kort MAS-intervall (200–400 m)",{"type":21,"tag":30,"props":837,"children":838},{},[839],{"type":27,"value":840},"Korta intervaller med hög intensitet och kort återhämtning:",{"type":21,"tag":85,"props":842,"children":843},{},[844,854,864],{"type":21,"tag":89,"props":845,"children":846},{},[847,852],{"type":21,"tag":51,"props":848,"children":849},{},[850],{"type":27,"value":851},"30\u002F30",{"type":27,"value":853},": 30 sekunder på 100-105% MAS \u002F 30 sekunder återhämtningsjogg. 2 till 3 serier av 8 till 12 repetitioner.",{"type":21,"tag":89,"props":855,"children":856},{},[857,862],{"type":21,"tag":51,"props":858,"children":859},{},[860],{"type":27,"value":861},"200 m",{"type":27,"value":863},": 200 m på 100-105% MAS \u002F 200 m återhämtningsjogg. 10 till 15 repetitioner.",{"type":21,"tag":89,"props":865,"children":866},{},[867,872],{"type":21,"tag":51,"props":868,"children":869},{},[870],{"type":27,"value":871},"300 m",{"type":27,"value":873},": 300 m på 100% MAS \u002F 100 m återhämtning gång\u002Fjogg. 8 till 12 repetitioner.",{"type":21,"tag":30,"props":875,"children":876},{},[877,882],{"type":21,"tag":51,"props":878,"children":879},{},[880],{"type":27,"value":881},"När",{"type":27,"value":883},": hela året, utmärkt för att utveckla VO2max utan överdriven utmattning.",{"type":21,"tag":78,"props":885,"children":887},{"id":886},"lång-mas-intervall-8001-200-m",[888],{"type":27,"value":889},"Lång MAS-intervall (800–1 200 m)",{"type":21,"tag":30,"props":891,"children":892},{},[893],{"type":27,"value":894},"Längre intervaller, mer krävande, som upprätthåller tiden vid VO2max:",{"type":21,"tag":85,"props":896,"children":897},{},[898,908,918],{"type":21,"tag":89,"props":899,"children":900},{},[901,906],{"type":21,"tag":51,"props":902,"children":903},{},[904],{"type":27,"value":905},"1 000 m",{"type":27,"value":907},": 1 000 m på 95-100% MAS \u002F 2–3 min återhämtningsjogg. 4 till 6 repetitioner.",{"type":21,"tag":89,"props":909,"children":910},{},[911,916],{"type":21,"tag":51,"props":912,"children":913},{},[914],{"type":27,"value":915},"800 m",{"type":27,"value":917},": 800 m på 100% MAS \u002F 1 min 30 till 2 min återhämtning. 5 till 8 repetitioner.",{"type":21,"tag":89,"props":919,"children":920},{},[921,926],{"type":21,"tag":51,"props":922,"children":923},{},[924],{"type":27,"value":925},"1 200 m",{"type":27,"value":927},": 1 200 m på 95% MAS \u002F 3 min återhämtning. 3 till 5 repetitioner.",{"type":21,"tag":30,"props":929,"children":930},{},[931,935],{"type":21,"tag":51,"props":932,"children":933},{},[934],{"type":27,"value":881},{"type":27,"value":936},": i den specifika utvecklingsfasen, max 1 till 2 gånger per vecka.",{"type":21,"tag":78,"props":938,"children":940},{"id":939},"fartlek-mas",[941],{"type":27,"value":942},"Fartlek MAS",{"type":21,"tag":30,"props":944,"children":945},{},[946],{"type":27,"value":947},"För dig som inte gillar banan eller vill variera:",{"type":21,"tag":85,"props":949,"children":950},{},[951,956,961],{"type":21,"tag":89,"props":952,"children":953},{},[954],{"type":27,"value":955},"Välj visuella referenspunkter (lyktstolpar, träd, korsningar).",{"type":21,"tag":89,"props":957,"children":958},{},[959],{"type":27,"value":960},"Växla 1 till 3 min ansträngning i MAS-fart och 1 till 2 min återhämtning i jogg.",{"type":21,"tag":89,"props":962,"children":963},{},[964],{"type":27,"value":965},"20 till 30 min fartlek totalt.",{"type":21,"tag":30,"props":967,"children":968},{},[969],{"type":27,"value":970},"Fartlek ger variation och tränar även anpassning till ojämna fartväxlingar — värdefullt i tävling.",{"type":21,"tag":78,"props":972,"children":974},{"id":973},"korta-backar",[975],{"type":27,"value":976},"Korta backar",{"type":21,"tag":30,"props":978,"children":979},{},[980],{"type":27,"value":981},"Backar är ett kraftfullt verktyg för att träna MAS med mindre ledbelastning:",{"type":21,"tag":85,"props":983,"children":984},{},[985,990,995,1000],{"type":21,"tag":89,"props":986,"children":987},{},[988],{"type":27,"value":989},"Hitta en backe på 100 till 200 m med 5-8% lutning.",{"type":21,"tag":89,"props":991,"children":992},{},[993],{"type":27,"value":994},"Spring uppför med MAS-ansträngning (hastigheten blir lägre, men hjärtansträngningen densamma).",{"type":21,"tag":89,"props":996,"children":997},{},[998],{"type":27,"value":999},"Jogga\u002Fgå ner som återhämtning.",{"type":21,"tag":89,"props":1001,"children":1002},{},[1003],{"type":27,"value":1004},"8 till 12 repetitioner.",{"type":21,"tag":30,"props":1006,"children":1007},{},[1008,1014],{"type":21,"tag":264,"props":1009,"children":1011},{"href":1010},"\u002Farticles\u002F2026-01-22-bases-renforcement-musculaire-coureurs",[1012],{"type":27,"value":1013},"Styrketräning",{"type":27,"value":1015}," är ett utmärkt komplement till backträning.",{"type":21,"tag":41,"props":1017,"children":1019},{"id":1018},"_6-exempelprogram-för-att-förbättra-mas-under-6-veckor",[1020],{"type":27,"value":1021},"6) Exempelprogram för att förbättra MAS under 6 veckor",{"type":21,"tag":30,"props":1023,"children":1024},{},[1025],{"type":27,"value":1026},"Här är ett exempelprogram för en regelbunden löpare (MAS ~15 km\u002Fh, 4 pass\u002Fvecka):",{"type":21,"tag":127,"props":1028,"children":1029},{},[1030,1061],{"type":21,"tag":131,"props":1031,"children":1032},{},[1033],{"type":21,"tag":135,"props":1034,"children":1035},{},[1036,1041,1046,1051,1056],{"type":21,"tag":139,"props":1037,"children":1038},{},[1039],{"type":27,"value":1040},"Vecka",{"type":21,"tag":139,"props":1042,"children":1043},{},[1044],{"type":27,"value":1045},"Måndag",{"type":21,"tag":139,"props":1047,"children":1048},{},[1049],{"type":27,"value":1050},"Onsdag",{"type":21,"tag":139,"props":1052,"children":1053},{},[1054],{"type":27,"value":1055},"Fredag",{"type":21,"tag":139,"props":1057,"children":1058},{},[1059],{"type":27,"value":1060},"Söndag",{"type":21,"tag":150,"props":1062,"children":1063},{},[1064,1092,1118,1143,1170,1196],{"type":21,"tag":135,"props":1065,"children":1066},{},[1067,1072,1077,1082,1087],{"type":21,"tag":157,"props":1068,"children":1069},{},[1070],{"type":27,"value":1071},"V1",{"type":21,"tag":157,"props":1073,"children":1074},{},[1075],{"type":27,"value":1076},"Vila",{"type":21,"tag":157,"props":1078,"children":1079},{},[1080],{"type":27,"value":1081},"10×30\u002F30 (×2 serier)",{"type":21,"tag":157,"props":1083,"children":1084},{},[1085],{"type":27,"value":1086},"GU 50 min",{"type":21,"tag":157,"props":1088,"children":1089},{},[1090],{"type":27,"value":1091},"Långpass 1h15",{"type":21,"tag":135,"props":1093,"children":1094},{},[1095,1100,1104,1109,1113],{"type":21,"tag":157,"props":1096,"children":1097},{},[1098],{"type":27,"value":1099},"V2",{"type":21,"tag":157,"props":1101,"children":1102},{},[1103],{"type":27,"value":1076},{"type":21,"tag":157,"props":1105,"children":1106},{},[1107],{"type":27,"value":1108},"12×30\u002F30 (×2 serier)",{"type":21,"tag":157,"props":1110,"children":1111},{},[1112],{"type":27,"value":1086},{"type":21,"tag":157,"props":1114,"children":1115},{},[1116],{"type":27,"value":1117},"Långpass 1h20",{"type":21,"tag":135,"props":1119,"children":1120},{},[1121,1126,1130,1135,1139],{"type":21,"tag":157,"props":1122,"children":1123},{},[1124],{"type":27,"value":1125},"V3",{"type":21,"tag":157,"props":1127,"children":1128},{},[1129],{"type":27,"value":1076},{"type":21,"tag":157,"props":1131,"children":1132},{},[1133],{"type":27,"value":1134},"8×400 m å=200 m",{"type":21,"tag":157,"props":1136,"children":1137},{},[1138],{"type":27,"value":1086},{"type":21,"tag":157,"props":1140,"children":1141},{},[1142],{"type":27,"value":1091},{"type":21,"tag":135,"props":1144,"children":1145},{},[1146,1151,1155,1160,1165],{"type":21,"tag":157,"props":1147,"children":1148},{},[1149],{"type":27,"value":1150},"V4",{"type":21,"tag":157,"props":1152,"children":1153},{},[1154],{"type":27,"value":1076},{"type":21,"tag":157,"props":1156,"children":1157},{},[1158],{"type":27,"value":1159},"5×1000 m å=2min30",{"type":21,"tag":157,"props":1161,"children":1162},{},[1163],{"type":27,"value":1164},"GU 55 min",{"type":21,"tag":157,"props":1166,"children":1167},{},[1168],{"type":27,"value":1169},"Långpass 1h25",{"type":21,"tag":135,"props":1171,"children":1172},{},[1173,1178,1182,1187,1192],{"type":21,"tag":157,"props":1174,"children":1175},{},[1176],{"type":27,"value":1177},"V5",{"type":21,"tag":157,"props":1179,"children":1180},{},[1181],{"type":27,"value":1076},{"type":21,"tag":157,"props":1183,"children":1184},{},[1185],{"type":27,"value":1186},"6×800 m å=2min",{"type":21,"tag":157,"props":1188,"children":1189},{},[1190],{"type":27,"value":1191},"Fartlek 35 min",{"type":21,"tag":157,"props":1193,"children":1194},{},[1195],{"type":27,"value":1117},{"type":21,"tag":135,"props":1197,"children":1198},{},[1199,1204,1208,1213,1218],{"type":21,"tag":157,"props":1200,"children":1201},{},[1202],{"type":27,"value":1203},"V6",{"type":21,"tag":157,"props":1205,"children":1206},{},[1207],{"type":27,"value":1076},{"type":21,"tag":157,"props":1209,"children":1210},{},[1211],{"type":27,"value":1212},"4×1200 m å=3min",{"type":21,"tag":157,"props":1214,"children":1215},{},[1216],{"type":27,"value":1217},"GU 45 min",{"type":21,"tag":157,"props":1219,"children":1220},{},[1221],{"type":27,"value":1222},"MAS-test (omvärdering)",{"type":21,"tag":335,"props":1224,"children":1225},{},[1226],{"type":21,"tag":30,"props":1227,"children":1228},{},[1229],{"type":21,"tag":342,"props":1230,"children":1231},{},[1232,1234,1238],{"type":27,"value":1233},"GU = ",{"type":21,"tag":264,"props":1235,"children":1236},{"href":266},[1237],{"type":27,"value":269},{"type":27,"value":1239},". Varje intervallpass inleds med 15-20 min uppvärmning i GU och avslutas med 10 min nedvarvning.",{"type":21,"tag":78,"props":1241,"children":1243},{"id":1242},"principer-att-följa",[1244],{"type":27,"value":1245},"Principer att följa",{"type":21,"tag":1247,"props":1248,"children":1249},"ol",{},[1250,1260,1270,1280],{"type":21,"tag":89,"props":1251,"children":1252},{},[1253,1258],{"type":21,"tag":51,"props":1254,"children":1255},{},[1256],{"type":27,"value":1257},"Max 2 MAS-pass per vecka",{"type":27,"value":1259}," — resten i grundläggande uthållighet",{"type":21,"tag":89,"props":1261,"children":1262},{},[1263,1268],{"type":21,"tag":51,"props":1264,"children":1265},{},[1266],{"type":27,"value":1267},"Progressivitet",{"type":27,"value":1269},": öka först antalet repetitioner, sedan intervalllängden",{"type":21,"tag":89,"props":1271,"children":1272},{},[1273,1278],{"type":21,"tag":51,"props":1274,"children":1275},{},[1276],{"type":27,"value":1277},"Återhämtning",{"type":27,"value":1279},": om du inte kan hålla farten på de sista repetitionerna, minska volymen",{"type":21,"tag":89,"props":1281,"children":1282},{},[1283,1288],{"type":21,"tag":51,"props":1284,"children":1285},{},[1286],{"type":27,"value":1287},"Regelbundenhet",{"type":27,"value":1289},": 6 till 8 veckors regelbundet arbete för att se mätbara resultat",{"type":21,"tag":41,"props":1291,"children":1293},{"id":1292},"_7-mas-och-prediktion-av-tävlingstider",[1294],{"type":27,"value":1295},"7) MAS och prediktion av tävlingstider",{"type":21,"tag":30,"props":1297,"children":1298},{},[1299],{"type":27,"value":1300},"Din MAS gör det möjligt att uppskatta potentiella tider på standarddistanser:",{"type":21,"tag":127,"props":1302,"children":1303},{},[1304,1331],{"type":21,"tag":131,"props":1305,"children":1306},{},[1307],{"type":21,"tag":135,"props":1308,"children":1309},{},[1310,1314,1319,1323,1327],{"type":21,"tag":139,"props":1311,"children":1312},{},[1313],{"type":27,"value":105},{"type":21,"tag":139,"props":1315,"children":1316},{},[1317],{"type":27,"value":1318},"5 km",{"type":21,"tag":139,"props":1320,"children":1321},{},[1322],{"type":27,"value":234},{"type":21,"tag":139,"props":1324,"children":1325},{},[1326],{"type":27,"value":244},{"type":21,"tag":139,"props":1328,"children":1329},{},[1330],{"type":27,"value":254},{"type":21,"tag":150,"props":1332,"children":1333},{},[1334,1361,1388,1416,1444,1471,1499],{"type":21,"tag":135,"props":1335,"children":1336},{},[1337,1341,1346,1351,1356],{"type":21,"tag":157,"props":1338,"children":1339},{},[1340],{"type":27,"value":571},{"type":21,"tag":157,"props":1342,"children":1343},{},[1344],{"type":27,"value":1345},"27:45",{"type":21,"tag":157,"props":1347,"children":1348},{},[1349],{"type":27,"value":1350},"58:20",{"type":21,"tag":157,"props":1352,"children":1353},{},[1354],{"type":27,"value":1355},"2h10",{"type":21,"tag":157,"props":1357,"children":1358},{},[1359],{"type":27,"value":1360},"4h35",{"type":21,"tag":135,"props":1362,"children":1363},{},[1364,1368,1373,1378,1383],{"type":21,"tag":157,"props":1365,"children":1366},{},[1367],{"type":27,"value":584},{"type":21,"tag":157,"props":1369,"children":1370},{},[1371],{"type":27,"value":1372},"23:50",{"type":21,"tag":157,"props":1374,"children":1375},{},[1376],{"type":27,"value":1377},"49:00",{"type":21,"tag":157,"props":1379,"children":1380},{},[1381],{"type":27,"value":1382},"1h50",{"type":21,"tag":157,"props":1384,"children":1385},{},[1386],{"type":27,"value":1387},"3h52",{"type":21,"tag":135,"props":1389,"children":1390},{},[1391,1396,1401,1406,1411],{"type":21,"tag":157,"props":1392,"children":1393},{},[1394],{"type":27,"value":1395},"15 km\u002Fh",{"type":21,"tag":157,"props":1397,"children":1398},{},[1399],{"type":27,"value":1400},"22:15",{"type":21,"tag":157,"props":1402,"children":1403},{},[1404],{"type":27,"value":1405},"46:00",{"type":21,"tag":157,"props":1407,"children":1408},{},[1409],{"type":27,"value":1410},"1h42",{"type":21,"tag":157,"props":1412,"children":1413},{},[1414],{"type":27,"value":1415},"3h35",{"type":21,"tag":135,"props":1417,"children":1418},{},[1419,1424,1429,1434,1439],{"type":21,"tag":157,"props":1420,"children":1421},{},[1422],{"type":27,"value":1423},"16 km\u002Fh",{"type":21,"tag":157,"props":1425,"children":1426},{},[1427],{"type":27,"value":1428},"20:50",{"type":21,"tag":157,"props":1430,"children":1431},{},[1432],{"type":27,"value":1433},"43:00",{"type":21,"tag":157,"props":1435,"children":1436},{},[1437],{"type":27,"value":1438},"1h36",{"type":21,"tag":157,"props":1440,"children":1441},{},[1442],{"type":27,"value":1443},"3h20",{"type":21,"tag":135,"props":1445,"children":1446},{},[1447,1451,1456,1461,1466],{"type":21,"tag":157,"props":1448,"children":1449},{},[1450],{"type":27,"value":610},{"type":21,"tag":157,"props":1452,"children":1453},{},[1454],{"type":27,"value":1455},"19:35",{"type":21,"tag":157,"props":1457,"children":1458},{},[1459],{"type":27,"value":1460},"40:30",{"type":21,"tag":157,"props":1462,"children":1463},{},[1464],{"type":27,"value":1465},"1h30",{"type":21,"tag":157,"props":1467,"children":1468},{},[1469],{"type":27,"value":1470},"3h08",{"type":21,"tag":135,"props":1472,"children":1473},{},[1474,1479,1484,1489,1494],{"type":21,"tag":157,"props":1475,"children":1476},{},[1477],{"type":27,"value":1478},"18 km\u002Fh",{"type":21,"tag":157,"props":1480,"children":1481},{},[1482],{"type":27,"value":1483},"18:30",{"type":21,"tag":157,"props":1485,"children":1486},{},[1487],{"type":27,"value":1488},"38:00",{"type":21,"tag":157,"props":1490,"children":1491},{},[1492],{"type":27,"value":1493},"1h25",{"type":21,"tag":157,"props":1495,"children":1496},{},[1497],{"type":27,"value":1498},"2h57",{"type":21,"tag":135,"props":1500,"children":1501},{},[1502,1507,1512,1517,1522],{"type":21,"tag":157,"props":1503,"children":1504},{},[1505],{"type":27,"value":1506},"20 km\u002Fh",{"type":21,"tag":157,"props":1508,"children":1509},{},[1510],{"type":27,"value":1511},"16:40",{"type":21,"tag":157,"props":1513,"children":1514},{},[1515],{"type":27,"value":1516},"34:00",{"type":21,"tag":157,"props":1518,"children":1519},{},[1520],{"type":27,"value":1521},"1h16",{"type":21,"tag":157,"props":1523,"children":1524},{},[1525],{"type":27,"value":1526},"2h38",{"type":21,"tag":335,"props":1528,"children":1529},{},[1530],{"type":21,"tag":30,"props":1531,"children":1532},{},[1533],{"type":21,"tag":342,"props":1534,"children":1535},{},[1536],{"type":27,"value":1537},"Dessa uppskattningar förutsätter träning anpassad för måldistansen. MAS ensamt räcker inte: uthållighet, trötthetsmotstånd och löpekonomi spelar en avgörande roll på halvmaraton och maraton.",{"type":21,"tag":41,"props":1539,"children":1541},{"id":1540},"_8-vanliga-misstag",[1542],{"type":27,"value":1543},"8) Vanliga misstag",{"type":21,"tag":78,"props":1545,"children":1547},{"id":1546},"köra-intervallerna-för-snabbt",[1548],{"type":27,"value":1549},"Köra intervallerna för snabbt",{"type":21,"tag":30,"props":1551,"children":1552},{},[1553],{"type":27,"value":1554},"Den klassiska fällan: starta på 110-120% av MAS på de första repetitionerna och sedan kollapsa. Resultat: du tillbringar mindre total tid vid VO2max, och passet blir mindre effektivt än vid jämn fart.",{"type":21,"tag":78,"props":1556,"children":1558},{"id":1557},"försumma-grundläggande-uthållighet",[1559],{"type":27,"value":1560},"Försumma grundläggande uthållighet",{"type":21,"tag":30,"props":1562,"children":1563},{},[1564,1566,1571,1573,1579],{"type":27,"value":1565},"MAS förbättras också tack vare volymen i ",{"type":21,"tag":264,"props":1567,"children":1568},{"href":266},[1569],{"type":27,"value":1570},"grundläggande uthållighet",{"type":27,"value":1572},". ",{"type":21,"tag":264,"props":1574,"children":1576},{"href":1575},"\u002Farticles\u002F2026-01-22-tout-comprendre-sur-les-mitochondries",[1577],{"type":27,"value":1578},"Mitokondrierna",{"type":27,"value":1580}," utvecklas framför allt under Z2-passen. En löpare som bara kör intervaller stagnerar snabbt.",{"type":21,"tag":78,"props":1582,"children":1584},{"id":1583},"testa-för-ofta",[1585],{"type":27,"value":1586},"Testa för ofta",{"type":21,"tag":30,"props":1588,"children":1589},{},[1590,1592,1597],{"type":27,"value":1591},"Ett MAS-test är en maximal ansträngning som kräver återhämtning. Testa dig ",{"type":21,"tag":51,"props":1593,"children":1594},{},[1595],{"type":27,"value":1596},"2 till 3 gånger per år",{"type":27,"value":1598}," som mest — i början av en träningscykel och efter ett specifikt träningsblock.",{"type":21,"tag":78,"props":1600,"children":1602},{"id":1601},"ignorera-ackumulerad-trötthet",[1603],{"type":27,"value":1604},"Ignorera ackumulerad trötthet",{"type":21,"tag":30,"props":1606,"children":1607},{},[1608,1610,1615],{"type":27,"value":1609},"Om du staplar veckor med intervaller utan lättvecka maskerar kronisk trötthet din verkliga utveckling. Planera in en ",{"type":21,"tag":51,"props":1611,"children":1612},{},[1613],{"type":27,"value":1614},"återhämtningsvecka",{"type":27,"value":1616}," (volymen minskad med 30-40%) var 3:e till 4:e vecka.",{"type":21,"tag":41,"props":1618,"children":1620},{"id":1619},"_9-vanliga-frågor",[1621],{"type":27,"value":1622},"9) Vanliga frågor",{"type":21,"tag":78,"props":1624,"children":1626},{"id":1625},"från-vilken-nivå-kan-man-träna-mas",[1627],{"type":27,"value":1628},"Från vilken nivå kan man träna MAS?",{"type":21,"tag":30,"props":1630,"children":1631},{},[1632],{"type":27,"value":1633},"Så snart du springer regelbundet (3+ gånger per vecka) sedan minst 2-3 månader. Nybörjare börjar med lätta 30\u002F30-intervaller — även vid 10-12 km\u002Fh ger intervallträning fördelar.",{"type":21,"tag":78,"props":1635,"children":1637},{"id":1636},"sjunker-mas-med-åldern",[1638],{"type":27,"value":1639},"Sjunker MAS med åldern?",{"type":21,"tag":30,"props":1641,"children":1642},{},[1643,1645,1650,1652,1658],{"type":27,"value":1644},"Ja, VO2max minskar med ungefär 5 till 10% per decennium efter 30-35 års ålder. Men intervallträning ",{"type":21,"tag":51,"props":1646,"children":1647},{},[1648],{"type":27,"value":1649},"bromsar detta nedgång avsevärt",{"type":27,"value":1651},". Löpare över 50 som tränar regelbundet bibehåller en MAS som överstiger inaktiva 30-åringars. Läs mer i vår artikel om att ",{"type":21,"tag":264,"props":1653,"children":1655},{"href":1654},"\u002Farticles\u002F2026-04-11-courir-apres-50-ans-adapter-entrainement",[1656],{"type":27,"value":1657},"springa efter 50",{"type":27,"value":389},{"type":21,"tag":78,"props":1660,"children":1662},{"id":1661},"kan-man-köra-mas-intervaller-på-löpband",[1663],{"type":27,"value":1664},"Kan man köra MAS-intervaller på löpband?",{"type":21,"tag":30,"props":1666,"children":1667},{},[1668,1670,1675],{"type":27,"value":1669},"Ja. Fördel: farten styrs åt dig, ingen farthantering behövs. Nackdel: ingen markavstämpling (bandet \"drar\" under fötterna), så ställ in ",{"type":21,"tag":51,"props":1671,"children":1672},{},[1673],{"type":27,"value":1674},"1% lutning",{"type":27,"value":1676}," för att simulera luftmotståndet. Och tänk på värmen — drick tillräckligt.",{"type":21,"tag":78,"props":1678,"children":1680},{"id":1679},"vad-är-skillnaden-mellan-mas-och-tröskelkfart",[1681],{"type":27,"value":1682},"Vad är skillnaden mellan MAS och tröskelkfart?",{"type":21,"tag":30,"props":1684,"children":1685},{},[1686,1688,1693],{"type":27,"value":1687},"Tröskelfarten (laktattröskel \u002F VT2) motsvarar ungefär ",{"type":21,"tag":51,"props":1689,"children":1690},{},[1691],{"type":27,"value":1692},"80-88% av MAS",{"type":27,"value":1694},". Det är farten du kan hålla i 40 till 60 minuter. MAS ligger över: 4 till 8 minuter max. De två tränas komplementärt.",{"type":21,"tag":41,"props":1696,"children":1698},{"id":1697},"slutsats",[1699],{"type":27,"value":1700},"Slutsats",{"type":21,"tag":30,"props":1702,"children":1703},{},[1704],{"type":27,"value":1705},"Maximal aerob hastighet är ett centralt mått för prestation i löpning. Att känna till den gör det möjligt att kalibrera dina träningsfarter med precision. Att förbättra den — genom väl doserade intervallpass, kombinerade med en solid bas av grundläggande uthållighet — är det mest direkta sättet att bli bättre på alla distanser.",{"type":21,"tag":30,"props":1707,"children":1708},{},[1709,1711,1716,1718,1723,1725,1730],{"type":27,"value":1710},"Kom ihåg tre principer: ",{"type":21,"tag":51,"props":1712,"children":1713},{},[1714],{"type":27,"value":1715},"testa den regelbundet",{"type":27,"value":1717},", ",{"type":21,"tag":51,"props":1719,"children":1720},{},[1721],{"type":27,"value":1722},"träna den med metod",{"type":27,"value":1724}," (max 2 intensiva pass per vecka), och ",{"type":21,"tag":51,"props":1726,"children":1727},{},[1728],{"type":27,"value":1729},"försumma aldrig den aeroba basen",{"type":27,"value":1731}," som stödjer den.",{"type":21,"tag":1733,"props":1734,"children":1735},"hr",{},[],{"type":21,"tag":41,"props":1737,"children":1739},{"id":1738},"vidare-läsning",[1740],{"type":27,"value":1741},"Vidare läsning",{"type":21,"tag":85,"props":1743,"children":1744},{},[1745,1753,1761,1769],{"type":21,"tag":89,"props":1746,"children":1747},{},[1748],{"type":21,"tag":264,"props":1749,"children":1750},{"href":266},[1751],{"type":27,"value":1752},"Grundläggande uthållighet: den kompletta guiden",{"type":21,"tag":89,"props":1754,"children":1755},{},[1756],{"type":21,"tag":264,"props":1757,"children":1758},{"href":1575},[1759],{"type":27,"value":1760},"Allt om mitokondrier",{"type":21,"tag":89,"props":1762,"children":1763},{},[1764],{"type":21,"tag":264,"props":1765,"children":1766},{"href":1010},[1767],{"type":27,"value":1768},"Styrketräning: grunderna för löpare",{"type":21,"tag":89,"props":1770,"children":1771},{},[1772],{"type":21,"tag":264,"props":1773,"children":1774},{"href":1654},[1775],{"type":27,"value":1776},"Löpning efter 50: anpassa din träning",[1778,1782,1786,1790,1793,1797,1801,1805,1809,1813],{"lang":1779,"slug":1780,"url":1781},"fr","2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":1783,"slug":1784,"url":1785},"no","2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1787,"slug":1788,"url":1789},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":15,"slug":1791,"url":1792},"2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":1794,"slug":1795,"url":1796},"de","2026-05-07-vma-maximale-aerobe-geschwindigkeit","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-07-vma-maximale-aerobe-geschwindigkeit",{"lang":1798,"slug":1799,"url":1800},"es","2026-05-07-vma-velocidad-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-07-vma-velocidad-maxima-aerobica",{"lang":1802,"slug":1803,"url":1804},"pt","2026-05-07-vma-velocidade-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-07-vma-velocidade-maxima-aerobica",{"lang":1806,"slug":1807,"url":1808},"it","2026-05-07-vma-velocita-massima-aerobica","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-07-vma-velocita-massima-aerobica",{"lang":1810,"slug":1811,"url":1812},"ro","2026-05-07-vma-viteza-maxima-aeroba","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-07-vma-viteza-maxima-aeroba",{"lang":1814,"slug":1815,"url":1816},"en","2026-05-07-vo2max-pace-running-guide","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-07-vo2max-pace-running-guide"]