Running/cardio

Calibrate your training zones and prepare your times: 6 tools to structure your running season.

Calcul VMA Votre vitesse maximale aérobie en km/h. La référence de toute prog running. Convertisseur allure ↔ vitesse Passez de min/km à km/h, et inversement. Tables 5K, 10K, semi, marathon. Prédiction de chrono À partir d'a recent performance, project your times on 5K, 10K, half, marathon. Max HR calculation Maximum heart rate via several formulas (Tanaka, Astrand). Heart zones (Karvonen) Your 5 zones'intensité personnalisées avec la méthode Karvonen. Estimation VO2 max Votre consommation maximale d'oxygen in mL/kg/min. Potential indicator.

Running usage clusters

Three logical sequences organize these calculators:

Speed cluster

VMA → pace conversion → chrono prediction. This is the main core of the programming: knowing your VMA allows you to calibrate the intervals, convert into target paces depending on the distance, then project times for 5K, 10K, half and marathon.

Cardio cluster

HR max → cardiac-zones → VO2 max. Calibration of intensities by heart rate, complementary to calibration by speed. Essential for runners who train for cardio rather than pure timing.

VMA and VO2 max: differentiate the two

Key point: the VMA is a speed in km/h, used to calibrate training (intervals, threshold, jogging). The VO2 max is an oxygen consumption in mL/kg/min, an indicator of physiological potential. They are strongly correlated (VMA × 3.5 ≈ VO2 max), but address distinct questions.

Methods used

VMA: 5 min flat test (reference from the Performance Expertise Center, University of Lausanne).
Max HR: Tanaka (208 − 0.7 × age) and Fox (220 − age) formulas. Tanaka is more specific on subjects > 40 years old.
Cardiac zones: Karvonen method (% HR reserve = (HR max − HR rest)). More accurate than simple % max HR.
Time prediction: Riegel formula (T2 = T1 × (D2/D1)^1.06).

À consulter aussi

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Questions fréquentes

By your max HR and your heart zones. This prevents you from running too fast (beginner mistake #1). 80% of your outings should be in zone 1-2 (easy, you can hold a conversation).

Every 6-10 weeks during structured training period. A VMA evolves by 2-4% per well-conducted training cycle. Beyond 10 weeks without testing, your work areas become imprecise.

Accurate to ±2-5% for close distances (5K → 10K), less reliable over long distances (5K → marathon). The Riegel formula assumes a training volume matched to the target distance.

Depends on distance. 5K-10K: very close to the VMA. Semi: around the speed at the anaerobic threshold (≈ 88-92% VMA). Marathon: 80-85% VMA. This is the basis of specialization by distance.