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Dr Fraser Thurlow

High-Performance Coach

FREE: MAS Calculator & Training Zones

FREE: MAS Calculator & Training Zones

Take the guesswork out of endurance training with this comprehensive MAS Calculator.

Simply enter your result from a 6-Minute Run Test, 1500 m Time Trial, or 2 km Time Trial, and the calculator will automatically determine your Maximal Aerobic Speed (MAS).

You'll then receive personalised training speeds across all key endurance training zones. For each training zone, the calculator provides:

• Speed (km/h, m/s, and mph)
• 400 m pace
• Training intensity (% MAS)
• Session examples
• Physiological training purpose

Perfect for runners, team-sport athletes, coaches, and fitness enthusiasts looking to improve endurance, VO₂max, speed, and performance through evidence-based training prescription.


HOW TO RECIEVE IT

Enter your name and email below. You'll then receive an email containing a link to download the MAS calculation sheet.

WHAT'S INCLUDED?

  • Calculate your MAS from three different tests: 6 min, 1500 m TT, 2000 m TT

  • Automatically determine your training zones from 60-140% MAS (easy to anaerobic)

  • Session examples for each training zone

  • Answers to frequently asked questions

LOOKING FOR MORE SUPPORT?

If you want fully individualised training, nutrition, and recovery tailored to your physiology, schedule, training history, and goals...

1-1 High-Performance Coaching might be for you

WHY WORK WITH ME?

  • PhD in Human Performance & Masters in Strength & Conditioning

  • ASCA Professional Level 2 S&C Coach

  • 10+ Years Coaching Athletes & High Performers

  • 10+ Peer-Reviewed Scientific Publications

  • Experience across strength, endurance, and hybrid performance

  • Proven ability to bridge research and real-world performance

Enter your details

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Terms & Conditions

Terms and Conditions

PLEASE READ THESE TERMS OF USE CAREFULLY BEFORE PURCHASING

DISCLAIMER

These services are provided for general training, performance, and educational purposes only. Participation in exercise carries inherent risks. By engaging in any service, you acknowledge and accept these risks. See full Terms & Conditions below.

1. Scope of Services

Services include 1–1 coaching, individualised training programs, and performance consultation calls. These are designed to provide general strength, conditioning, and performance guidance based on the information provided. They do not constitute medical, clinical, or therapeutic services.

2. No Medical Advice

The information provided does not constitute medical advice, diagnosis, or treatment. You should consult a qualified healthcare professional before commencing any exercise program, particularly if you have pre-existing conditions, injuries, or health concerns.

3. Participant Responsibility

By engaging in any service, you acknowledge that:

  • You are physically able to participate in exercise

  • You will train within your limits and modify as required

  • You are responsible for monitoring your own response to training, nutrition, and recovery strategies

4. Assumption of Risk

You understand that participation in training and exercise involves inherent risks, including but not limited to:

  • Musculoskeletal injury

  • Cardiovascular events

  • Fatigue, overreaching, or overtraining

You voluntarily accept all associated risks.

5. Limitation of Liability

To the maximum extent permitted under Australian Consumer Law, the coach shall not be liable for:

  • Injury, illness, or adverse outcomes

  • Loss or damages arising from participation in any service

This does not exclude any rights that cannot be excluded under Australian law.

6. Individualisation & Outcomes

All programs and advice are based on the information provided at the time of design. Outcomes depend on factors including, but not limited to:

  • Adherence

  • Lifestyle (sleep, nutrition, stress)

  • Individual response to training

No specific results or outcomes are guaranteed.

7. Service Delivery

1–1 Coaching:
Delivered on an ongoing basis and includes programming, support, and adjustments as outlined at purchase.

12-Week Individualised Programs:
Delivered as a one-time structured program following completion of the intake form. No ongoing coaching or adjustments are included unless otherwise stated.

Performance Consult Calls:
Delivered as a one-time session providing guidance, advice, and discussion. No ongoing support is included unless otherwise agreed.

8. Intellectual Property

All programs, materials, and content remain the intellectual property of the coach and may not be:

  • Shared

  • Distributed

  • Reproduced

  • Resold

9. Payment & Refunds

  • All payments are final unless otherwise stated

  • No refunds are provided for change of mind

  • Services are delivered as outlined at the time of purchase

10. Termination

Services may be terminated at the coach’s discretion if:

  • These terms are breached

  • Communication ceases for an extended period

  • Safety, compliance, or ethical concerns arise

11. Governing Law

These terms are governed by the laws of New South Wales, Australia.