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
VMA · VO2max · VDOT
Zones computed for a VMA of 16.0 km/h
Training pace zones
Zones computed for a VMA of 16.0 km/h
Three ways to find your MAS
Cooper or Half-Cooper test
Run at maximum constant pace for 12 minutes (or 6 minutes for half-Cooper) on flat terrain. Measure the distance. Formula: MAS = distance (m) ÷ 200.
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).
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.
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.
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%.