VMA / MAS & VO2max Calculator
Enter your VMA directly or derive it from a Cooper test, VAMEVAL, or a recent race result — then explore your training pace zones.
Enter your VMA directly if you already know it
Training pace zones
Zones computed for a VMA of 16.0 km/h
Potential race times
Estimated from the share of MAS held over each distance
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Six ways to find your MAS
You already know it
Already tested and know your MAS? Enter it directly to jump straight to your personalised training zones.
Race performance
Use a recent race result (5 km, 10 km, half marathon or marathon) to estimate your MAS via speed coefficients — no field test needed.
Cooper test (12 min)
Run at maximum constant pace for 12 minutes on flat terrain. Measure the distance covered. Formula: MAS = distance (m) ÷ 200.
Half-Cooper test (6 min)
A shorter Cooper test — run at maximum constant pace for 6 minutes. Formula: MAS = distance (m) ÷ 100.
VAMEVAL test
Luc Léger progressive test with 1-minute stages. Starts at 8 km/h and increases 0.5 km/h per stage. Formula: MAS = 8 + (stage × 0.5).
Beep test (20 m shuttle run)
Luc Léger's progressive shuttle run with audio beeps. Each completed stage reads off an estimated MAS from a reference table.
What is VMA / MAS?
Maximal Aerobic Speed (MAS), known as VMA in French, is the running speed at which your oxygen consumption reaches its absolute maximum (VO2max). It is the key indicator of running potential — the higher your MAS, the better your performances across all distances.
VMA, or MAS in English, is the running speed reached when oxygen uptake is at its maximum. The calculator estimates it six ways: a value you already know, a race result, the 12-minute Cooper test (distance ÷ 200), the 6-minute half-Cooper (distance ÷ 100), the VAMEVAL test (8 + stage × 0.5) or the Luc Léger beep test (final shuttle speed plus 5%). From it, it derives VO2max (MAS × 3.5), an approximate VDOT, six pace zones expressed as a percentage of MAS and the race time each distance allows, from 1,500 m to the marathon.
VO2max (ml/kg/min) is the physiological measure of maximal oxygen uptake. The approximate relationship to MAS is: VO2max ≈ MAS × 3.5. A VO2max of 60 ml/kg/min corresponds to an MAS of approximately 17 km/h.
Frequently asked questions
Maximal Aerobic Speed (MAS/VMA) is the running speed at which your oxygen consumption reaches its maximum (VO2max). It is a key indicator of running potential: training near MAS improves both aerobic power and running economy.
VO2max measures the maximum amount of oxygen your muscles can consume (ml/kg/min). MAS is the corresponding speed in km/h. The approximate relationship is: VO2max ≈ MAS × 3.5. A VO2max of 63 ml/kg/min corresponds to an MAS of about 18 km/h.
Run at maximum constant pace for 12 minutes on flat terrain (track or road). Accurately measure the distance covered. Apply the formula: MAS (km/h) = distance (m) ÷ 200. Example: 2800 m in 12 min → MAS = 14 km/h.
To run a 3:30 marathon (42.195 km), you need to sustain approximately 12.1 km/h. With a coefficient of 1.25 (MAS/marathon speed ratio), this corresponds to an MAS of about 15 km/h. Most runners finishing in 3:30 have an MAS between 14 and 16 km/h.
A 10K is typically raced at 85–92% of MAS. Elite runners can sustain 92–95%, good club runners around 85–90%, and beginners may be closer to 80–85%.