VMA Calculator & Training Zones
Calculate your VMA from test results and get personalized training zones with target paces for each intensity.
Select a test and enter your data to calculate your VMA.
Training zones
| Zone | Name | % VMA | Pace | Speed | Usage |
|---|---|---|---|---|---|
| Z1 | Warm-up / Recovery | 60-65% | 8:20-7:42 | 7.20-7.80 | Easy jog, recovery |
| Z2 | Easy endurance | 65-75% | 7:42-6:40 | 7.80-9.00 | Long run, endurance |
| Z3 | Active endurance | 75-85% | 6:40-5:53 | 9.00-10.20 | Tempo, moderate fartlek |
| Z4 | Threshold / Tempo | 85-95% | 5:53-5:16 | 10.20-11.40 | Threshold, long intervals |
| Z5 | VO2max / VMA | 95-105% | 5:16-4:46 | 11.40-12.60 | Short intervals, 30/30 |
| Z6 | Speed | 105-120% | 4:46-4:10 | 12.60-14.40 | Sprints, short hills |
Suggested workouts
30/30
30s @ 12.00-12.60 km/h (4:46-5:00/km) / 30s rec
1000m reps
85:28 @ 11.40-12.00 km/h (5:08/km)
Tempo
20-30 min @ 9.60-10.20 km/h (6:04/km)
Long run
60-90 min @ 7.80-8.40 km/h (7:24/km)
What is VMA and why does it matter?
VMA (Maximal Aerobic Speed), also called MAS, is the speed at which your body reaches its maximum oxygen consumption (VO2max). It's the gold standard for calibrating running training intensities. Knowing your VMA allows you to precisely define training zones and target paces for every type of workout — from easy runs to speed intervals.
A typical recreational runner has a VMA between 12 and 16 km/h, while competitive runners often exceed 18-20 km/h. VMA can be improved through specific interval training (30/30, 1000m repeats) and typically improves by 5-10% over a training cycle of 8-12 weeks.
VMA test methods compared
Several field tests allow you to estimate your VMA. Each has its strengths and is suited to different situations. Here's how they compare:
| Test | Duration | Formula | Best for |
|---|---|---|---|
| Cooper | 12 min | Distance / 12 × 60 | Track, solo test |
| Half-Cooper | 6 min | Distance / 6 × 60 | Quick estimate |
| VAMEVAL | 10-20 min | Last completed speed | Group test, precise |
| Luc-Léger | 10-20 min | Last completed speed | Gym/indoor, small space |
VMA benchmarks by level
| Level | VMA (km/h) | Approx. 10K time | Approx. marathon |
|---|---|---|---|
| Beginner | 12–14 | 55–65 min | 4h30–5h30 |
| Recreational | 14–16 | 45–55 min | 3h45–4h30 |
| Intermediate | 16–18 | 38–45 min | 3h15–3h45 |
| Competitive | 18–20 | 33–38 min | 2h50–3h15 |
| Elite | 20–24 | 28–33 min | 2h10–2h50 |
Frequently asked questions
What is a good VMA for a recreational runner?
A recreational runner typically has a VMA between 12 and 16 km/h. An intermediate runner reaches 16-18 km/h, while competitive runners exceed 18-20 km/h. These values depend on age, training experience, and genetics.
How to improve your VMA?
VMA is best improved through interval training at 95-105% VMA: 30/30 sessions (30s fast, 30s jog), 200-400m repeats, and 1000m intervals. Two VMA-specific sessions per week over 8-12 weeks can yield 5-10% improvement. Complement with easy endurance runs at 60-70% VMA.
Which VMA test should I choose?
The Cooper test (12 min all-out on track) is ideal for solo testing. VAMEVAL is the most precise and works best in a group setting with a coach. The half-Cooper (6 min) is a quick estimate but less accurate. Luc-Léger is practical for indoor or small spaces.
What is the link between VMA and VO2max?
VMA is the running speed at which VO2max is reached. The approximate relationship is: VO2max (ml/kg/min) ≈ VMA (km/h) × 3.5. For example, a VMA of 16 km/h corresponds to a VO2max of about 56 ml/kg/min. VMA is more practical for training as it directly translates to target paces.
How often should I retest my VMA?
Retest your VMA every 8-12 weeks (after a training cycle) or at the start of each new season. This ensures your training zones stay accurate as your fitness evolves. Always retest when you feel your current zones no longer match your effort.
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