How do you calculate your MAV (Maximum Aerobic Speed)?

What is VMA and why is it essential?

Maximum Aerobic Speed (MAV) is the running speed at which your oxygen consumption reaches its maximum (VO2max). In other words, it's the fastest speed you can maintain by using your aerobic system exclusively, before your body begins to produce energy anaerobically.

Understanding and knowing your VMA is crucial for all types of athlete, whether beginner or advanced. It plays a central role in optimizing training, planning split sessions, improving performance and preventing injury. Whether you're a long-distance runner, trail runner, cyclist or team sports fan, VMA helps you structure your sessions according to objective benchmarks.

Calculate your VMA for free!

The different methods for calculating your VMA

The half-Cooper test

The half-Cooper test involves running for exactly 6 minutes at the highest possible intensity. At the end of the test, you measure the distance covered (in metres) and divide it by 100 to obtain your VMA in km/h.

Example: a distance of 1500 m covered in 6 minutes corresponds to a VMA of 15 km/h.

Advantages: easy to perform, unassisted, ideal for autonomous use with a GPS watch.

Limitations: requires a good knowledge of pace, risk of starting too fast or too slow.

The VAMEVAL test

This is a progressive test performed on an athletics track marked out every 20 metres, accompanied by a soundtrack. At each step (1 minute), speed increases by 0.5 km/h. The aim is to keep up the pace for as long as possible.

Advantages: high accuracy, standardized, suitable for group evaluations.

Limitations: requires special equipment (soundtrack, markers), less accessible on its own.

The Luc Léger test

Also known as the shuttle test or step test, it's often used in schools. The athlete runs between two studs spaced 20 meters apart, following beeps that sound progressively closer together.

Advantages: accessible to all, little equipment required.

Limitations: less reliable results for trained athletes, high cardiorespiratory commitment.

Estimation on carpet or flat ground

Some equipment, such as connected treadmills or GPS watches, offer automatic estimation of VMA by analyzing performance during sustained effort. This can complement a field measurement.

Advantages: fast, no need for formal protocolLimitations: less accurate than a dedicated test, depends on calculation algorithms.

How often should you test your VMA?

To obtain reliable benchmarks, occasional exercisers are advised to test their VMA every 3 to 4 months. Regular athletes, especially those preparing for a competition or structuring their training cycles, can test every 6 to 8 weeks.

Consistency enables you to monitor progress, adjust workloads and prevent plateaus. For relevant evaluation, test conditions should always be similar: same place, same time of day, same warm-up.

How can you make the most of your VMA in training?

VMA is used as a reference base to calibrate running speeds during split sessions, interval training or long outings at a specific pace. Here are some practical guidelines:

• At 70-75% VMA: active recovery, fundamental endurance.
• At 80-90% VMA: active endurance, pace work.
• At 100% VMA: maximum aerobic support.
• At 110-120% VMA: development of aerobic power.

Examples of typical sessions:

• Short fraction: 10 x 30 sec at 110% VMA / 30 sec active recovery
• Long split: 6 x 3 min at 95% VMA with 1 min rest between repetitions
• Pyramid: 1'/2'/3'/2'/1' at 100-110% VMA with recovery equivalent to effort time

These sessions improve running economy and breathing capacity, and optimize the time spent at high intensity.

Calculate your VMA now 📉

Use our interactive calculator to estimate your VMA from your distance covered in 6 minutes or your performance in the Luc Léger test. Select your test protocol, enter your result, and instantly obtain your maximum aerobic speed in km/h.

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Conclusion

Calculating your VMA is an accessible, scientifically-based approach that is beneficial for all sportsmen and women. It provides a reliable compass for adjusting your training, preventing load errors and maximizing the effectiveness of your sessions. By integrating VMA into your routine, you gain in precision, motivation and performance.

FAQ

What's the best way to calculate VMA?

The choice depends on your objectives, level and means. The demi-Cooper is ideal for independent use, while the VAMEVAL offers superior precision in a structured setting.

How quickly can you improve your VMA?

Yes, with targeted training including high-intensity splits, it's possible to see significant progress in just a few weeks.

Is it useful to know your VMA when you're just starting out?

Absolutely. Even if you're a beginner, knowing your VMA means you can avoid overdoing it, structure your sessions and progress gradually without injuring yourself.

What's the difference between VMA and VO2max?

VO2max measures the maximum amount of oxygen the body can use. VMA is the speed corresponding to this maximum consumption. They are related but represent different concepts.

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