Free VMA Calculator - Estimate Your Maximum Aerobic Speed Online

Free VMA Calculator – Estimate Your Maximum Aerobic Speed Online

Maximum Aerobic Speed (MAS) is a key indicator for runners looking to improve their performance. With our free MAS calculator, get an accurate estimate of your MAS in seconds and use it to fine-tune your training.

What is VMA and why is it essential in running classes?

Maximum Aerobic Speed is the speed at which your oxygen consumption reaches its maximum. In other words, it's the fastest pace you can maintain while still efficiently using available oxygen.

A good VMA calculation allows you to structure your training optimally and improve your endurance, speed and effort management.

What are the benefits of knowing your VMA?

• Training optimization: Adjust your interval and endurance sessions with precise paces.

• Better race management: Plan your competitive pace and avoid overexertion.

• Progress tracking: One of your VMA means a better level of overall performance.

How does our VMA calculator work?

Our online VMA calculator allows you to assess your maximum aerobic speed based on a simple test. You have several options:

The most common tests for calculating VMA

• Half Cooper Test (6 minutes): Run the greatest distance possible in 6 minutes.

• 1000m or 2000m test: Complete a run at maximum pace over a fixed distance.

• VAMEVAL Test: A progressive test on the track where speed gradually increases.

Simply enter the distance traveled and the time taken, and our VMA calculator will give you a reliable and quick estimate.

Interpreting the results – How to use your VMA?

Once your VMA is calculated, you can use it to establish your training paces:

• Lightweight sole: 60 to 65% of your VMA

• Basic endurance: 65 to 75% of your VMA

• Aerobic threshold: 80 to 90% of your VMA

• Short interval training: 100 to 110% of your VMA

What is a good VMA score for your level?

• Beginner: 10 to 12 km/h

• Intermediate: 13 to 15 km/h

• Forward: 16 to 18 km/h

• Elites: 19 km/h and more

The limits of VMA calculation and how to refine it?

Although VMA is a good indicator of performance, it does not take into account factors such as muscular endurance, running economy or technique.

How to effectively improve VMA?

• Interval sessions: Running at 100-110% of your VMA improves your ability to maintain high intensity.

• Muscle strengthening: Working the legs and core optimizes stride efficiency.

• Progressive training volume: Gradually increase mileage to improve endurance.

Pace and speed according to VMA

If you follow training plans, sometimes you have to run at pre-set speeds expressed as a percentage of your maximum aerobic speed.

Here are some charts to help you:

VMA	70%	75%	80%	85%	90%	95%	100%	105%	110%
Speed km/h	10.5	11.2	12.0	12.8	13.5	14.2	15.0	15.8	16.5
Seduce	5m42s	5m20s	5m0s	4m42s	4m26s	4m12s	4m0s	3m48s	3m38s

Short split times by distance

For sessions based on repetitions of accelerations over distances. This table allows you to maintain training paces over a predetermined distance.

Distance	85% AGM	90% AGM	95% AGM	100% VMA	105% AGM	110% AGM	115% AGM
100 m	28s	27s	25s	24s	23s	22 years old	21 years old
200 m	56s	53s	1950s	48s	46s	44s	42s
300 m	1m25s	1m20s	1m16s	1m12s	1m8s	1m5s	1m2s
400 m	1m53s	1m46s	1m41s	1m36s	1m31s	1m27s	1m23s
500 m	2m21s	2m13s	2m6s	2m0s	1m54s	1m49s	1m44s
600 m	2m49s	2m40s	2m31s	2m24s	2m17s	2m11s	2m5s
800 m	3m46s	3m33s	3m22s	3m12s	3m2s	2m54s	2m46s

Paces on long intervals

Distance	70% AGM	75% AGM	80% AGM	85% AGM	90% AGM	95% AGM	100% VMA
1000 m	5m42s	5m20s	5m0s	4m42s	4m26s	4m12s	4m0s
1500m	8m33s	8m0s	7 minutes and 30 seconds	7m3s	6m39s	6m18s	6m0s
2000m	11m24s	10m40s	10m0s	9m24s	8m52s	8m24s	8m0s
2500m	14m15s	13m20s	12m30s	11m45s	11m5s	10m30s	10m0s
3000m	17m6s	16m0s	15m0s	14m6s	13m18s	12m36s	12m0s
4000m	22m48s	21m20s	20m0s	18m48s	17m44s	16m48s	16m0s
5000m	28m30s	26m40s	25m0s	23m30s	22m10s	21m0s	20m0s

Course time depending on VMA

Distance	65% AGM	70% AGM	75% AGM	80% AGM	85% AGM	90% AGM
10 km	1h1m30s	57m0s	53m20s	50m0s	47m0s	44m20s
half marathon	2h9m45s	2h15	1h52m31s	1h45m29s	1h39m9s	1h33m32s
marathon	4h19m30s	4h31s	3h45m2s	3h30m59s	3h18m19s	3h7m4s
100 km	10:15:00	9h30m0s	8h53m20s	8h20m0s	7h50m0s	7h23m20s