Question 1

What is VMA (Maximal Aerobic Speed)?

Accepted Answer

VMA (Vitesse Maximale Aérobie) or MAS (Maximal Aerobic Speed) is the minimum running speed at which your body reaches its maximum oxygen uptake (VO2max). It is a key metric in endurance sports because all training zones and race predictions can be derived from it. A typical recreational runner has a VMA of 12-14 km/h, while elite marathon runners reach 22+ km/h.

Question 2

Which VMA test should I choose?

Accepted Answer

The Cooper test (12-minute run) is the simplest and most widely used — you just need a track or GPS watch. The VAMEVAL is the most accurate for beginners because the progressive pace makes it easier to reach your true maximum. Track tests (2000m or 3000m) are preferred by experienced runners who can pace themselves well. If in doubt, start with the Cooper test.

Question 3

How is VMA related to VO2max?

Accepted Answer

VMA and VO2max are closely linked: VMA (km/h) × 3.5 ≈ VO2max (ml/kg/min) according to Léger & Mercier (1984). For example, a VMA of 15 km/h corresponds to a VO2max of about 52.5 ml/kg/min. VMA is more practical for runners because it directly translates to training paces, while VO2max is a laboratory measurement.

Question 4

How often should I retest my VMA?

Accepted Answer

Retest every 8-12 weeks during a structured training cycle, or at the beginning of each new training phase. Your VMA can improve by 0.5-1.0 km/h per training cycle with proper VO2max-targeted workouts (intervals at 90-100% VMA). Avoid testing when fatigued — do it after 2-3 easy days.

Question 5

Can I use my VMA to predict race times?

Accepted Answer

Yes, but with caveats. Race time predictions from VMA are estimates based on the percentage of VMA you can sustain for a given distance (e.g., ~92% for 5K, ~82% for half marathon, ~78% for marathon). Real performance depends on many other factors: running economy, mental toughness, fueling strategy, terrain, and weather. Use these predictions as training targets, not guaranteed outcomes.

Level	VMA (km/h)	Profile
🛋️Sedentary	0 – 8	No regular physical activity. Walking pace only.
🚶Beginner	8 – 10	Just started running. Can jog for 20-30 minutes continuously.
🏃Jogger	10 – 12	Runs regularly 2-3 times per week. Comfortable at easy pace.
💪Active Runner	12 – 14	Consistent training. Can race 10K with good form.
⚡Good Runner	14 – 15.5	Structured training plan. Competitive in local races.
🔥Athletic	15.5 – 17	High training volume. Podium potential in age group.
🏅Competitive	17 – 18.5	Serious competitor. Regional level performances.
🏆Elite	18.5 – 20	Near-professional level. National championship contender.
🇫🇷National Level	20 – 21.5	National team caliber. Competes at national championships.
👑World Class	> 21.5	International competitions. Olympic or World Championship level.

VMA / MAS Calculator

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Runner Levels — VMA Classification

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