VMA, or maximum aerobic speed, is a key indicator in running. VMA is the speed at which oxygen consumption reaches a level close to the body’s maximum capacity.
In practice, the maximum aerobic speed (VMA ) serves several purposes:
- determine a running pace
- create a training plan
- control the intensity more precisely.
Free VMA Calculator
Run as far as possible in 6 minutes
A tool designed to estimate and then analyze
A good VMA calculator is not intended to replace a laboratory test.
This remains the most accurate method for measuring:
- maximum oxygen consumption,
- the respiratory system,
- the body's response to a stress test.
On the other hand, this free VMA calculator provides an initial estimate in an easy-to-use format, based on a field test conducted on flat ground, on an athletic track, or at a stadium. The test can also be performed on a properly calibrated treadmill.
The approach chosen for this type of tool is based on simple yet robust methods:
- Cooper test,
- Cooper half-test,
- Vameval Test,
- Review by Luc Léger,
- Distance covered + running time.
Each method has a different advantage.
The Cooper test and the half-Cooper test are based on the distance covered in 12 minutes or 6 minutes. The VMA test (Vameval type) uses the maximum speed achieved. The Luc Léger test is based on an audible signal and a stepwise progression.
In each case, the calculator is used to estimate the VMA based on the data that is easiest for the athlete to obtain.
In brief
- For runners competing in road races, half marathons, marathons, trail races, or ultra-trail races, VMA is a simple metric that helps track effort, time, distance, and progress.
- The goal, therefore, is not merely to know one’s VMA, but to have an accurate, ideal, and simple way to train, better manage energy, use heart rate as a secondary indicator, and make VMA a practical tool for preparation.
A useful result for training + VMA chart
The value of such a calculation tool lies not only in the final figure; it must be used in conjunction with a VMA chart.
VMA Chart
Each percentage corresponds to a specific pace, running speed, split time, and training regimen:
- Basic endurance: 60–70% of maximum aerobic speed
- Active/aerobic endurance: 75–80% of maximum aerobic speed (MAS)
- Threshold / pace: 85–88% of VMA
- 10K pace: 90–95% of VMA
- Speed / Repetitions: 100–105% of maximum aerobic speed
- Sprints / neuromuscular: 110–120% of VMA
This data helps you create a well-rounded training plan: VMA sessions, endurance sessions, half-marathon pace, marathon pace, anaerobic threshold training, building the ability to sustain effort, or improving your endurance index.
| % VMA | Primary use | Sensation / area | Examples of sessions |
|---|---|---|---|
| 60 % | Recovery | Very easy | 30- to 50-minute recovery run |
| 65 % | Low basic endurance | Easy | 40-minute jog to 1 hour and 15 minutes |
| 70 % | Basic endurance | Ease of breathing | 45-minute to 1.5-hour jog |
| 75 % | Active endurance | Comfortable yet structured | continuous output, long blocks |
| 80 % | Aerobic threshold | Moderate | 3 × 10 min, 2 × 15 min |
| 85 % | Marathon pace / low threshold | Supported | 20 to 40 minutes, either continuously or in intervals |
| 90 % | Threshold / half-pace | Difficult to control | 3 × 8 min, 2 × 12 min |
| 95 % | 10K pace / Long-distance VMA | Difficult | 5 × 1,000 m, 6 × 800 m |
| 100 % | VMA | Very difficult | 10 × 400 m, 8 × 500 m |
| 105 % | Short VMA | Very intense | 12 × 200 m, 10 × 300 m |
| 110% and above | Speed / Anaerobic | At his best on the court | 10 to 15 seconds, 100 to 150 meters |
Below is a table showing the target pace (in minutes per kilometer) for a given VMA speed and the corresponding percentage:
| VMA (km/h) | 60% | 65% | 70% | 75% | 80% | 85% | 88% | 90% | 95% | 100% | 105% | 110% | 115% | 120% |
| 5.0 | 8:00 p.m. | 6:28 p.m. | 5:09 p.m. | 4:00 PM | 3:00 PM | 2:07 p.m. | 1:38 PM | 1:20 PM | 12:38 | 12:00 | 11:26 | 10:55 | 10:26 | 10:00 a.m. |
| 5.5 | 6:11 PM | 4:47 p.m. | 3:35 PM | 2:33 PM | 1:38 PM | 12:50 | 12:24 | 12:07 | 11:29 | 10:55 | 10:23 | 9:55 a.m. | 9:29 a.m. | 9:05 a.m. |
| 6.0 | 4:40 p.m. | 3:23 PM | 2:17 PM | 1:20 PM | 12:30 | 11:46 | 11:22 | 11:07 | 10:32 | 10:00 a.m. | 9:31 a.m. | 9:05 a.m. | 8:42 a.m. | 8:20 a.m. |
| 6.5 | 3:23 PM | 2:12 PM | 1:11 PM | 12:18 | 11:32 | 10:52 | 10:29 | 10:15 | 9:43 a.m. | 9:14 a.m. | 8:47 a.m. | 8:23 a.m. | 8:02 a.m. | 7:42 a.m. |
| 7.0 | 2:17 PM | 1:11 PM | 12:15 | 11:26 | 10:43 | 10:05 | 9:44 a.m. | 9:31 a.m. | 9:01 a.m. | 8:34 a.m. | 8:10 a.m. | 7:48 a.m. | 7:27 a.m. | 7:09 a.m. |
| 7.5 | 1:20 PM | 12:18 | 11:26 | 10:40 | 10:00 a.m. | 9:25 a.m. | 9:05 a.m. | 8:53 a.m. | 8:25 a.m. | 8:00 a.m. | 7:37 a.m. | 7:16 a.m. | 6:57 a.m. | 6:40 a.m. |
| 8.0 | 12:30 | 11:32 | 10:43 | 10:00 a.m. | 9:22 a.m. | 8:49 a.m. | 8:31 a.m. | 8:20 a.m. | 7:54 a.m. | 7:30 a.m. | 7:09 a.m. | 6:49 a.m. | 6:31 a.m. | 6:15 a.m. |
| 8.5 | 11:46 | 10:52 | 10:05 | 9:25 a.m. | 8:49 a.m. | 8:18 a.m. | 8:01 a.m. | 7:51 a.m. | 7:26 a.m. | 7:04 a.m. | 6:43 a.m. | 6:25 a.m. | 6:08 a.m. | 5:53 a.m. |
| 9.0 | 11:07 | 10:15 | 9:31 a.m. | 8:53 a.m. | 8:20 a.m. | 7:51 a.m. | 7:35 a.m. | 7:24 a.m. | 7:01 a.m. | 6:40 a.m. | 6:21 | 6:04 a.m. | 5:48 a.m. | 5:33 a.m. |
| 9.5 | 10:32 | 9:43 a.m. | 9:01 a.m. | 8:25 a.m. | 7:54 a.m. | 7:26 a.m. | 7:11 a.m. | 7:01 a.m. | 6:39 a.m. | 6:19 | 6:01 a.m. | 5:44 a.m. | 5:30 a.m. | 5:16 a.m. |
| 10.0 | 10:00 a.m. | 9:14 a.m. | 8:34 a.m. | 8:00 a.m. | 7:30 a.m. | 7:04 a.m. | 6:49 a.m. | 6:40 a.m. | 6:19 | 6:00 a.m. | 5:43 a.m. | 5:27 | 5:13 | 5:00 a.m. |
| 10.5 | 9:31 a.m. | 8:47 a.m. | 8:10 a.m. | 7:37 a.m. | 7:09 a.m. | 6:43 a.m. | 6:30 a.m. | 6:21 | 6:01 a.m. | 5:43 a.m. | 5:27 | 5:12 | 4:58 | 4:46 |
| 11.0 | 9:05 a.m. | 8:23 a.m. | 7:48 a.m. | 7:16 a.m. | 6:49 a.m. | 6:25 a.m. | 6:12 a.m. | 6:04 a.m. | 5:44 a.m. | 5:27 | 5:12 | 4:58 | 4:45 a.m. | 4:33 |
| 11.5 | 8:42 a.m. | 8:02 a.m. | 7:27 a.m. | 6:57 a.m. | 6:31 a.m. | 6:08 a.m. | 5:56 a.m. | 5:48 a.m. | 5:30 a.m. | 5:13 | 4:58 | 4:45 a.m. | 4:32 | 4:21 |
| 12.0 | 8:20 a.m. | 7:42 a.m. | 7:09 a.m. | 6:40 a.m. | 6:15 a.m. | 5:53 a.m. | 5:41 a.m. | 5:33 a.m. | 5:16 a.m. | 5:00 a.m. | 4:46 | 4:33 | 4:21 | 4:10 |
| 12.5 | 8:00 a.m. | 7:23 a.m. | 6:51 a.m. | 6:24 | 6:00 a.m. | 5:39 | 5:27 | 5:20 a.m. | 5:03 a.m. | 4:48 a.m. | 4:34 | 4:22 | 4:10 | 4:00 a.m. |
| 13.0 | 7:42 a.m. | 7:06 a.m. | 6:36 a.m. | 6:09 a.m. | 5:46 a.m. | 5:26 a.m. | 5:15 a.m. | 5:08 a.m. | 4:51 | 4:37 | 4:24 | 4:12 | 4:01 | 3:51 |
| 13.5 | 7:24 a.m. | 6:50 a.m. | 6:21 | 5:56 a.m. | 5:33 a.m. | 5:14 a.m. | 5:03 a.m. | 4:56 a.m. | 4:41 | 4:27 | 4:14 | 4:02 | 3:52 | 3:42 |
| 14.0 | 7:09 a.m. | 6:36 a.m. | 6:07 a.m. | 5:43 a.m. | 5:21 | 5:03 a.m. | 4:52 a.m. | 4:46 | 4:31 | 4:17 | 4:05 | 3:54 | 3:44 | 3:34 |
| 14.5 | 6:54 a.m. | 6:22 a.m. | 5:55 a.m. | 5:31 a.m. | 5:10 a.m. | 4:52 a.m. | 4:42 a.m. | 4:36 | 4:21 | 4:08 | 3:56 a.m. | 3:46 | 3:36 | 3:27 |
| 15.0 | 6:40 a.m. | 6:09 a.m. | 5:43 a.m. | 5:20 a.m. | 5:00 a.m. | 4:42 a.m. | 4:33 | 4:27 | 4:13 | 4:00 a.m. | 3:49 | 3:38 | 3:29 | 3:20 |
| 15.5 | 6:27 a.m. | 5:57 a.m. | 5:32 a.m. | 5:10 a.m. | 4:50 a.m. | 4:33 | 4:24 | 4:18 | 4:04 | 3:52 | 3:41 | 3:31 | 3:22 | 3:14 |
| 16.0 | 6:15 a.m. | 5:46 a.m. | 5:21 | 5:00 a.m. | 4:41 | 4:25 | 4:16 | 4:10 | 3:57 | 3:45 a.m. | 3:34 | 3:25 a.m. | 3:16 | 3:08 |
| 16.5 | 6:04 a.m. | 5:36 a.m. | 5:12 | 4:51 | 4:33 | 4:17 | 4:08 | 4:02 | 3:50 a.m. | 3:38 | 3:28 | 3:18 | 3:10 | 3:02 |
| 17.0 | 5:53 a.m. | 5:26 a.m. | 5:03 a.m. | 4:42 a.m. | 4:25 | 4:09 | 4:01 | 3:55 a.m. | 3:43 | 3:32 | 3:22 | 3:13 | 3:04 | 2:56 |
| 17.5 | 5:43 a.m. | 5:16 a.m. | 4:54 | 4:34 | 4:17 | 4:02 | 3:54 | 3:49 | 3:37 | 3:26 | 3:16 | 3:07 | 2:59 | 2:51 |
| 18.0 | 5:33 a.m. | 5:08 a.m. | 4:46 | 4:27 | 4:10 | 3:55 a.m. | 3:47 | 3:42 | 3:31 | 3:20 | 3:10 | 3:02 | 2:54 | 2:47 |
| 18.5 | 5:24 | 4:59 a.m. | 4:38 | 4:19 | 4:03 | 3:49 | 3:41 | 3:36 | 3:25 a.m. | 3:15 a.m. | 3:05 | 2:57 | 2:49 | 2:42 |
| 19.0 | 5:16 a.m. | 4:51 | 4:31 | 4:13 | 3:57 | 3:43 | 3:35 | 3:31 | 3:19 | 3:09 | 3:00 a.m. | 2:52 | 2:45 a.m. | 2:38 |
| 19.5 | 5:08 a.m. | 4:44 | 4:24 | 4:06 | 3:51 | 3:37 | 3:30 a.m. | 3:25 a.m. | 3:14 | 3:05 | 2:56 | 2:48 | 2:41 | 2:34 |
| 20.0 | 5:00 a.m. | 4:37 | 4:17 | 4:00 a.m. | 3:45 a.m. | 3:32 | 3:25 a.m. | 3:20 | 3:09 | 3:00 a.m. | 2:51 | 2:44 | 2:37 | 2:30 a.m. |
| 20.5 | 4:53 a.m. | 4:30 a.m. | 4:11 | 3:54 | 3:40 a.m. | 3:27 | 3:20 | 3:15 a.m. | 3:05 | 2:56 | 2:47 | 2:40 a.m. | 2:33 | 2:26 |
| 21.0 | 4:46 | 4:24 | 4:05 | 3:49 | 3:34 | 3:22 | 3:15 a.m. | 3:10 | 3:00 a.m. | 2:51 | 2:43 | 2:36 | 2:29 | 2:23 |
| 21.5 | 4:39 | 4:18 | 3:59 a.m. | 3:43 | 3:29 | 3:17 | 3:10 | 3:06 | 2:56 | 2:47 | 2:39 | 2:32 | 2:26 | 2:20 |
| 22.0 | 4:33 | 4:12 | 3:54 | 3:38 | 3:25 a.m. | 3:13 | 3:06 | 3:02 | 2:52 | 2:44 | 2:36 | 2:29 | 2:22 | 2:16 |
| 22.5 | 4:27 | 4:06 | 3:49 | 3:33 | 3:20 | 3:08 | 3:02 | 2:58 | 2:48 | 2:40 a.m. | 2:32 | 2:25 a.m. | 2:19 | 2:13 |
| 23.0 | 4:21 | 4:01 | 3:44 | 3:29 | 3:16 | 3:04 | 2:58 | 2:54 | 2:45 a.m. | 2:37 | 2:29 | 2:22 | 2:16 | 2:10 |
| 23.5 | 4:15 a.m. | 3:56 a.m. | 3:39 | 3:24 | 3:11 | 3:00 a.m. | 2:54 | 2:50 a.m. | 2:41 | 2:33 | 2:26 | 2:19 | 2:13 | 2:08 |
| 24.0 | 4:10 | 3:51 | 3:34 | 3:20 | 3:08 | 2:56 | 2:50 a.m. | 2:47 | 2:38 | 2:30 a.m. | 2:23 | 2:16 | 2:10 | 2:05 |
| 24.5 | 4:05 | 3:46 | 3:30 a.m. | 3:16 | 3:04 | 2:53 | 2:47 | 2:43 | 2:35 | 2:27 | 2:20 | 2:14 | 2:08 | 2:02 |
| 25.0 | 4:00 a.m. | 3:42 | 3:26 | 3:12 | 3:00 a.m. | 2:49 | 2:44 | 2:40 a.m. | 2:32 | 2:24 | 2:17 | 2:11 | 2:05 | 2:00 a.m. |
| 25.5 | 3:55 a.m. | 3:37 | 3:22 | 3:08 | 2:56 | 2:46 | 2:40 a.m. | 2:37 | 2:29 | 2:21 | 2:14 | 2:08 | 2:03 | 1:58 |
| 26.0 | 3:51 | 3:33 | 3:18 | 3:05 | 2:53 | 2:43 | 2:37 | 2:34 | 2:26 | 2:18 | 2:12 | 2:06 | 2:00 a.m. | 1:55 a.m. |
| 26.5 | 3:46 | 3:29 | 3:14 | 3:01 | 2:50 a.m. | 2:40 a.m. | 2:34 | 2:31 | 2:23 | 2:16 | 2:09 | 2:03 | 1:58 | 1:53 |
| 27.0 | 3:42 | 3:25 a.m. | 3:10 | 2:58 | 2:47 | 2:37 | 2:32 | 2:28 | 2:20 | 2:13 | 2:07 | 2:01 | 1:56 | 1:51 |
| 27.5 | 3:38 | 3:21 | 3:07 | 2:55 a.m. | 2:44 | 2:34 | 2:29 | 2:25 a.m. | 2:18 | 2:11 | 2:05 | 1:59 | 1:54 | 1:49 |
| 28.0 | 3:34 | 3:18 | 3:04 | 2:51 | 2:41 | 2:31 | 2:26 | 2:23 | 2:15 a.m. | 2:09 | 2:02 | 1:57 | 1:52 | 1:47 |
| 28.5 | 3:31 | 3:14 | 3:00 a.m. | 2:48 | 2:38 | 2:29 | 2:24 | 2:20 | 2:13 | 2:06 | 2:00 a.m. | 1:55 a.m. | 1:50 a.m. | 1:45 a.m. |
| 29.0 | 3:27 | 3:11 | 2:57 | 2:46 | 2:35 | 2:26 | 2:21 | 2:18 | 2:11 | 2:04 | 1:58 | 1:53 | 1:48 | 1:43 |
| 29.5 | 3:23 | 3:08 | 2:54 | 2:43 | 2:33 | 2:24 | 2:19 | 2:16 | 2:08 | 2:02 | 1:56 | 1:51 | 1:46 | 1:42 |
| 30.0 | 3:20 | 3:05 | 2:51 | 2:40 a.m. | 2:30 a.m. | 2:21 | 2:16 | 2:13 | 2:06 | 2:00 a.m. | 1:54 | 1:49 | 1:44 | 1:40 a.m. |
In this sense, VMA remains a key metric for runners who want to optimize their training, improve their performance, and track their VMA progress over several weeks or months.
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