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Calculation of the VMA
Your maximum aerobic speed in km/h, from a simple test. It is the reference for calibrating splits, thresholds and joggings.
What is VMA?
The MAV (Maximum Aerobic Velocity) is the speed at which you reach your maximum oxygen consumption (VO2 max). This is the ceiling speed that you can maintain for around 5 to 7 minutes while running. The VMA is expressed in km/h.
This is the reference indicator in running: all modern training plans (Pinot, Jack Daniels, Renato Canova) express pace in % of VMA.
The 4 tests available
5 min flat test (University of Lausanne)
The most precise. On a track or flat road: warm up for 20 minutes, then run for 5 minutes at your maximum sustainable pace. Record the distance traveled. VMA (km/h) = distance (km) × 12.
Cooper Test (12 min)
Longer but classic. Run at max for 12 min. The distance makes it possible to estimate the VMA (with Léger-Boucher correction: VMA = speed_Cooper × 1.025).
Half-Cooper (6 min)
Compromise between duration and representativeness. VMA = speed_6min × 1.01.
2000 m chrono
Fixed distance, interesting if you have access to a track. VMA = speed_2000 × 1.03 (approximation).
How to use your VMA
Training paces (% VMA)
- 60-70%: recovery jogging / fundamental endurance.
- 75-80%: long outings, marathon pace.
- 85-90%: anaerobic threshold, semi pace.
- 95-105%: VMA, short intervals (200-400 m), 5K.
- > 105%: overspeed, sprints (10-30 s).
Example of VMA session
A classic: 30-30 (30 s at 105% VMA / 30 s at 50% VMA), 2 sets of 10. With VMA = 16 km/h, you run the 30 s of effort at 16.8 km/h (= 3:34 min/km).
VMA and VO2 max: the difference
VMA and VO2 max are strongly correlated (VMA in km/h × 3.5 ≈ VO2 max in mL/kg/min), but they are two distinct measurements. VMA = speed (km/h, used for training). VO2 max = oxygen consumption (mL/kg/min, potential indicator).
Tips for reliable testing
- No heavy session in the previous 2 days.
- Progressive warm-up of 15-20 min (jogging + straight lines).
- Flat surface (ideal track, otherwise road). No winding path.
- Neutral weather conditions: no wind, no extreme heat.
- Retake the test every 6-10 weeks to monitor your progress.
Questions fréquentes
Indicative benchmarks for adults: 12-14 km/h for a beginner, 14-16 for a leisure runner, 16-18 for an experienced runner, 18-20 for a regional competitor, > 20 km/h for a national athlete. Women are on average 1-2 km/h less at equivalent level.
Test 5 min is more precise (the duration corresponds exactly to the actual VMA support time). Cooper is more mentally accessible (less violent speed) but requires good pace management over 12 minutes.
Yes, 2-5% drop expected after 3-4 weeks of complete cessation. The VMA recovers in 3-6 weeks of structured recovery.
No. VMA is measured by speed, not HR. Cardio training is useful to check that you are at maximum effort (HR close to max HR at the end of the test).