Run as far as possible in 12 minutes. Enter the distance covered.
Run a fixed distance as fast as possible (e.g. 1500m or 3000m).
:
Enter a recent race result to estimate your current VMA.
:
:
—VMA (km/h)
—VO₂max (ml/kg/min)
—Level
What is VMA?
VMA (Vitesse Maximale Aérobie) or MAS (Maximal Aerobic Speed) is the minimum speed at which you reach your VO₂max. It is a fundamental metric for structuring running training. VMA is usually expressed in km/h.
Test methods
- Cooper test: Run as far as possible in 12 minutes on a flat track. Most reliable field test.
- Time trial: Run a fixed distance (1500–6000m) as fast as possible. VMA = distance ÷ time.
- Race result: Uses the known % of VO₂max sustained at different distances (5K ≈ 97%, 10K ≈ 92%, HM ≈ 85%, Marathon ≈ 78%).
Typical VMA ranges
- Beginner runner: 12–15 km/h
- Recreational: 15–18 km/h
- Competitive age-grouper: 18–21 km/h
- Elite amateur: 21–24 km/h
- Elite athlete: 24+ km/h