[{"data":1,"prerenderedAt":523},["ShallowReactive",2],{"blog-en-vma-how-to-test-it-and-use-it-in-your-workouts":3,"blog-trans-en-vma-how-to-test-it-and-use-it-in-your-workouts":517},{"id":4,"title":5,"author":6,"body":7,"category":501,"date":502,"description":503,"extension":504,"featured":505,"image":506,"imageHeight":507,"imageSrcset":507,"imageWidth":507,"lang":508,"meta":509,"navigation":510,"path":511,"ref":512,"seo":513,"seoTitle":514,"stem":515,"__hash__":516},"blog\u002Fblog\u002Fen\u002Fvma-how-to-test-it-and-use-it-in-your-workouts.md","VMA test: estimate maximal aerobic speed in 6 minutes","Clément Verhille",{"type":8,"value":9,"toc":462},"minimark",[10,34,43,51,56,61,64,68,84,88,99,107,111,115,132,136,153,157,171,175,186,190,194,208,212,226,230,235,239,243,257,260,265,269,272,280,283,299,308,319,327,331,335,346,350,358,362,373,377,381,392,396,409,413,424,428,445,449,454],[11,12,13,17,18,21,22,25,26,29,30,33],"p",{},[14,15,16],"strong",{},"VMA",", also called ",[14,19,20],{},"maximal aerobic speed (MAS)",", is the running speed associated with VO2max. In a ",[14,23,24],{},"six-minute field test",", divide the distance in meters by 100: ",[14,27,28],{},"1500 m gives an estimated 15 km\u002Fh",", or ",[14,31,32],{},"4:00 min\u002Fkm",". This is a field estimate; the result depends on the protocol, pacing and conditions.",[11,35,36,37,42],{},"The six-minute Half-Cooper differs from the twelve-minute Cooper test. Use the ",[38,39,41],"a",{"href":40},"\u002Ftools\u002Fcooper-test","12-minute Cooper calculator"," to estimate VO2max from that protocol, and the method below to estimate VMA from six minutes.",[11,44,45,46,50],{},"To centralize your tests, your plans and your payments, keep it simple: EKKLO brings everything together in one place. Discover the platform on ",[38,47,49],{"href":48},"\u002F","EKKLO",".",[52,53,55],"h2",{"id":54},"what-is-vma-maximal-aerobic-speed","What is VMA (maximal aerobic speed)?",[57,58,60],"h3",{"id":59},"what-the-vma-really-measures","What the VMA really measures",[11,62,63],{},"Maximum aerobic speed corresponds to the pace at which oxygen consumption reaches its maximum. It is a measure of aerobic capacity linked to VO2max, expressed in km\u002Fh. It serves as a concrete benchmark to define training zones.",[57,65,67],{"id":66},"why-this-benchmark-is-a-game-changer","Why this benchmark is a game-changer",[69,70,71,75,78,81],"ul",{},[72,73,74],"li",{},"Personalized paces in a few seconds.",[72,76,77],{},"More effective, better tolerated sessions.",[72,79,80],{},"Legible progress monitoring from one test to the next.",[72,82,83],{},"Less hazard: you move away from “feeling” while remaining attentive to the body.",[57,85,87],{"id":86},"the-limits-to-be-aware-of","The limits to be aware of",[69,89,90,93,96],{},[72,91,92],{},"The VMA varies depending on fatigue, weather, terrain.",[72,94,95],{},"Two different protocols are not strictly comparable.",[72,97,98],{},"It does not replace field experience or coach-athlete exchange.",[11,100,101,102,106],{},"Technology tip: you can ",[38,103,105],{"href":104},"\u002Fblog\u002Fhow-to-use-technology-to-optimize-your-sports-coaching-sessions","use technology to optimize your coaching sessions"," and standardize your tests to gain precision.",[52,108,110],{"id":109},"choose-the-right-test-according-to-your-context","Choose the right test according to your context",[57,112,114],{"id":113},"half-cooper-6-minutes-simple-and-robust","Half-Cooper (6 minutes) - simple and robust",[69,116,117,120,123,126,129],{},[72,118,119],{},"Objective: cover the greatest possible distance in 6 minutes.",[72,121,122],{},"Calculation: VMA (km\u002Fh) = distance (m) ÷ 100.",[72,124,125],{},"Example: 1560m in 6min → 15.6km\u002Fh.",[72,127,128],{},"Assets: feasible everywhere, GPS watch sufficient.",[72,130,131],{},"Vigilance: too fast start = biased performance.",[57,133,135],{"id":134},"vameval-progressive-and-very-standardized","VAMEVAL - progressive and very standardized",[69,137,138,141,144,147,150],{},[72,139,140],{},"Equipment: marked track every 20m + soundtrack.",[72,142,143],{},"Protocol: departure at 8km\u002Fh, +0.5km\u002Fh every minute.",[72,145,146],{},"Result: the speed of the last level completed = your VMA.",[72,148,149],{},"Assets: great reliability in a group, imposed pace.",[72,151,152],{},"Vigilance: requires equipment and organization.",[57,154,156],{"id":155},"luc-léger-20m-shuttles-practical-but-variable","Luc Léger (20m shuttles) - practical, but variable",[69,158,159,162,165,168],{},[72,160,161],{},"Protocol: 20m round trips at the beep, speed increasing in stages.",[72,163,164],{},"Conversion: depending on the version used (start 8.0 or 8.5km\u002Fh), the speed of the level differs. Remember: VMA ≈ speed of the last validated level. Example: stage 12 ≈ 13.5km\u002Fh (start 8.0) or ≈ 14.0km\u002Fh (start 8.5).",[72,166,167],{},"Advantages: little equipment, ideal for school groups\u002Fclubs.",[72,169,170],{},"Vigilance: less precise results in highly trained athletes.",[57,172,174],{"id":173},"matgps-estimates-useful-in-complement","Mat\u002FGPS estimates - useful in complement",[69,176,177,180,183],{},[72,178,179],{},"Treadmill: adjust 1% inclination to mimic the outdoors.",[72,181,182],{},"GPS watch: useful for estimating, less precise than a dedicated test.",[72,184,185],{},"Use for monitoring between two field tests.",[52,187,189],{"id":188},"before-testing-preparation-that-changes-everything","Before testing: preparation that changes everything",[57,191,193],{"id":192},"standard-warm-up-15-to-20min","Standard warm-up (15 to 20min)",[69,195,196,199,202,205],{},[72,197,198],{},"8-10min of easy jogging.",[72,200,201],{},"4-6 progressive straight lines of 60-80m.",[72,203,204],{},"2min of mobility (ankles, hips), 3-5 educational runs.",[72,206,207],{},"2min at the target pace of the first level (VAMEVAL\u002FLight only).",[57,209,211],{"id":210},"conditions-and-security","Conditions and security",[69,213,214,217,220,223],{},[72,215,216],{},"Flat ground, not windy, usual shoes.",[72,218,219],{},"Light hydration 60 minutes before, no heavy meal 2-3 hours before.",[72,221,222],{},"Avoid tests less than 48 hours after a high-intensity session.",[72,224,225],{},"If in medical doubt, seek health advice.",[57,227,229],{"id":228},"centralize-your-data-to-progress","Centralize your data to progress",[11,231,232,233,50],{},"Create a “Test” sheet per athlete: protocol, date, weather, feeling, result, heart rate. On EKKLO, record these notes, schedule the next assessment and automatically link sessions to pace zones. Everything is accessible in one place: ",[38,234,49],{"href":48},[52,236,238],{"id":237},"using-vma-in-training","Using VMA in training",[57,240,242],{"id":241},"pace-benchmarks-by-percentage-simple-reminders","Pace benchmarks by percentage (simple reminders)",[69,244,245,248,251,254],{},[72,246,247],{},"Basic endurance: 65-75% VMA (flexible, conversation possible).",[72,249,250],{},"Active endurance: 80-88% VMA.",[72,252,253],{},"Work at VMA: 95-100% VMA (tense but controlled pace).",[72,255,256],{},"Aerobic power: 105-115% VMA (short, very intense).",[11,258,259],{},"Express conversion: pace (min\u002Fkm) = 60 ÷ speed (km\u002Fh).",[69,261,262],{},[72,263,264],{},"Example: VMA 15km\u002Fh → 4:00min\u002Fkm. 80% = 12km\u002Fh → 5:00min\u002Fkm.",[57,266,268],{"id":267},"_3-blocks-of-ready-to-use-sessions-2-to-3-weeks","3 blocks of ready-to-use sessions (2 to 3 weeks)",[11,270,271],{},"Objective 5-10km (road)",[69,273,274,277],{},[72,275,276],{},"Typical week: 8×400m at 100-105% VMA (recovery 1′) + 6×3′ at 92-95% (recovery 1′) + exit 45-60′ at 70-75%.",[72,278,279],{},"Progression: add 1-2 repetitions or +2-3% intensity.",[11,281,282],{},"Short trail goal (elevation difference)",[69,284,285],{},[72,286,287,288],{},"Hides \u002F cross‑training",[69,289,290,293,296],{},[72,291,292],{},"Short intervals: 2-3 blocks of 6×30″ at 110-115% (30″ recovery, 3′ between blocks).",[72,294,295],{},"Pace work: 8-12′ at 85-88% (cardio\u002Frespiratory control).",[72,297,298],{},"Reinforcement and mobility 1-2 times\u002Fweek.",[57,300,302,303,307],{"id":301},"cross-vma-rpe-and-heart-rate","Cross VMA, ",[38,304,306],{"href":305},"\u002Fresources\u002Ffitness-glossary\u002Frpe-rate-of-perceived-exertion","RPE"," and heart rate",[69,309,310,313,316],{},[72,311,312],{},"RPE (felt): target 6-7\u002F10 at 95-100% VMA, 8-9\u002F10 beyond.",[72,314,315],{},"Heart rate: useful in control, but response delay on short efforts. Do not replace pace with the clock.",[72,317,318],{},"Golden rule: if one of the three (pace, RPE, HR) goes off the rails, adapt the session.",[11,320,321,322,326],{},"In the middle of a cycle, avoid the classic planning traps. Our guide to ",[38,323,325],{"href":324},"\u002Fblog\u002F5-common-mistakes-to-avoid-when-designing-a-coaching-program","common errors to avoid when designing a program"," will save you time.",[52,328,330],{"id":329},"progression-when-and-how-to-re-test","Progression: when and how to re-test",[57,332,334],{"id":333},"frequency-of-tests","Frequency of tests",[69,336,337,340,343],{},[72,338,339],{},"Beginners\u002Fleisure: every 10-12 weeks.",[72,341,342],{},"Intermediates: every 6-8 weeks.",[72,344,345],{},"Competitors: 4-6 weeks depending on load and objective. Always in similar conditions to compare.",[57,347,349],{"id":348},"gains-realistic","Gains realistic",[69,351,352,355],{},[72,353,354],{},"4-8 weeks well done: +0.3 to +1.0 km\u002Fh in most athletes.",[72,356,357],{},"Beyond: progression slows down, maintenance becomes a priority.",[57,359,361],{"id":360},"signals-to-lift-the-foot","Signals to lift the foot",[69,363,364,367,370],{},[72,365,366],{},"abnormally high HR and RPE at paces usual.",[72,368,369],{},"Sleep\u002Firritability increased, motivation decreased.",[72,371,372],{},"Loss of appetite or pain that sets in. Adapt load and intensity before re‑testing.",[52,374,376],{"id":375},"practical-tools-for-coaches-in-a-hurry","Practical tools for coaches in a hurry",[57,378,380],{"id":379},"mini-conversion-memos","Mini conversion memos",[69,382,383,386,389],{},[72,384,385],{},"Speed → pace: 60 ÷ speed. Example: 13km\u002Fh → 4:37min\u002Fkm.",[72,387,388],{},"Distance 6′ → VMA: meters ÷ 100. Example: 1480m → 14.8km\u002Fh.",[72,390,391],{},"Luc Léger: VMA ≈ speed of the last level (according to version of the protocol).",[57,393,395],{"id":394},"sheets-and-centralized-monitoring","Sheets and centralized monitoring",[69,397,398,401,404],{},[72,399,400],{},"Create a “VMA Test” session template (warm-up, protocol, cool-down).",[72,402,403],{},"Store results, notes and automatically adjust the pace of the next sessions.",[72,405,406,407,50],{},"Synchronize planning, messages and payments in the same place: ",[38,408,49],{"href":48},[57,410,412],{"id":411},"automate-daily-life","Automate daily life",[69,414,415,418,421],{},[72,416,417],{},"Auto reminders before test (time, outfit, hydration).",[72,419,420],{},"Sending report after the session.",[72,422,423],{},"Updating zones pace in the program.",[52,425,427],{"id":426},"to-remember","To remember",[69,429,430,433,436,439,442],{},[72,431,432],{},"The VMA is a simple benchmark for accurate pace and measurable progress.",[72,434,435],{},"Choose a protocol, standardize your conditions and keep a journal.",[72,437,438],{},"Calibrate your sessions at 70-115% of VMA according to the objective.",[72,440,441],{},"Re-test every 4-10 weeks depending on the level and load.",[72,443,444],{},"Centralize organization and monitoring to save time and consistency.",[52,446,448],{"id":447},"conclusion-make-the-vma-a-lever-for-results","Conclusion: make the VMA a lever for results",[11,450,451,452,50],{},"With a clear method, the VMA becomes your compass: standardized tests, precise paces, progression readable. EKKLO helps you orchestrate everything: creation of offers, planning, monitoring of tests, payments and messages in one place. Get started today at ",[38,453,49],{"href":48},[11,455,456,457,461],{},"Ready to save time every day? Find out how ",[38,458,460],{"href":459},"\u002Fblog\u002Fhow-to-automate-your-business-when-you-re-a-sports-coach","automate your coaching business"," and focus on the essential: your clients' results.",{"title":463,"searchDepth":464,"depth":464,"links":465},"",2,[466,472,478,483,489,494,499,500],{"id":54,"depth":464,"text":55,"children":467},[468,470,471],{"id":59,"depth":469,"text":60},3,{"id":66,"depth":469,"text":67},{"id":86,"depth":469,"text":87},{"id":109,"depth":464,"text":110,"children":473},[474,475,476,477],{"id":113,"depth":469,"text":114},{"id":134,"depth":469,"text":135},{"id":155,"depth":469,"text":156},{"id":173,"depth":469,"text":174},{"id":188,"depth":464,"text":189,"children":479},[480,481,482],{"id":192,"depth":469,"text":193},{"id":210,"depth":469,"text":211},{"id":228,"depth":469,"text":229},{"id":237,"depth":464,"text":238,"children":484},[485,486,487],{"id":241,"depth":469,"text":242},{"id":267,"depth":469,"text":268},{"id":301,"depth":469,"text":488},"Cross VMA, RPE and heart rate",{"id":329,"depth":464,"text":330,"children":490},[491,492,493],{"id":333,"depth":469,"text":334},{"id":348,"depth":469,"text":349},{"id":360,"depth":469,"text":361},{"id":375,"depth":464,"text":376,"children":495},[496,497,498],{"id":379,"depth":469,"text":380},{"id":394,"depth":469,"text":395},{"id":411,"depth":469,"text":412},{"id":426,"depth":464,"text":427},{"id":447,"depth":464,"text":448},"guides","2026-01-09","Estimate maximal aerobic speed (MAS\u002FVMA) with the 6-minute test: distance in meters ÷ 100. Compare Half-Cooper, VAMEVAL and shuttle-run protocols.","md",false,"https:\u002F\u002Fassets.ekklo.com\u002Fblog\u002Fthumbnails\u002Fvma-comment-la-tester-et-lutiliser-dans-vos-entrainements.png",null,"en",{},true,"\u002Fblog\u002Fen\u002Fvma-how-to-test-it-and-use-it-in-your-workouts","vma-comment-la-tester-et-lutiliser-dans-vos-entrainements",{"title":5,"description":503},"VMA test: 6-minute calculation and running training paces","blog\u002Fen\u002Fvma-how-to-test-it-and-use-it-in-your-workouts","rzhtKB6oX_Xwiyih7Rgs2u5S_rQU16u__bwVPSAoHhc",{"de":518,"en":519,"es":520,"fr":512,"it":521,"pt":522},"vma-testen-und-im-training-einsetzen-so-gehts","vma-how-to-test-it-and-use-it-in-your-workouts","vam-como-medirla-y-utilizarla-en-tus-entrenamientos","vam-come-testarla-e-usarla-nei-tuoi-allenamenti","vma-como-testa-la-e-utiliza-la-nos-seus-treinos",1792069400711]