The chart shows Maximal Aerobic Speed (MAS) plotted against age.
MAS is defined as the lowest running speed at which an athlete's maximum oxygen uptake (VO2 max) occurs. This means it is the fastest speed which is sustainable for 4-5 minutes of effort.
Each individual result is plotted on the chart.
The Blue and Yellow lines show Age-Graded speeds for 1500m running.
An Age graded speed of 100% wouldbe the equivalent of running the world record for that age and distance. An age graded score of 60% is regarded as being Club level performance, 70% is Regional level.
Note - these gradings are for track athletes trunning 1500m without stopping to change direction, so at best are only indicative of our actual performance levels. I suspect that the Orange line especially is a bit high for our needs - I may change this.
From my understanding of the way the fitness regime works, everyone needs to achieve a base fitness level before moving on to the next stage - Repeat Sprint Analysis.
Therwefre I would suggest tht anyone significantly below the Blue line needs to work on their base fitness before moving on to sprint work.
BUT I am not in a position to dictate to anyone what they should do - I will leave it to the individual to decide what they want to work on.
I have based all of this on the information in this document - Complete Hockey Conditioning v2.0. Please download it and have a read.
Run 1km (11 pitch lengths) at 85% MAS, rest 4 minutes. Repeat 3-6 times
Run for 3 minutes at 90% MAS, rest 3 minutes. Repeat 4-8 times
Run 15s at 115% MAS, then rest 15s (do this 8-10 times) then rest 3 minutes. Repeat 3-4 times
Run 30s at 105% MAS, then rest 15s (do this 5-8 times) then rest 3 minutes. Repeat 3-4 times