VMA: how to test it and use it in your workouts

The VMA is not just a number. Used well, it becomes a simple guide to calibrate your paces, plan your cycles and help your athletes progress without burning them out. Here is a clear, results-oriented method for testing and exploiting maximum aerobic speed from beginner to competitor.

To centralize your tests, your plans and your payments, keep it simple: EKKLO brings everything together in one place. Discover the platform on https://info.ekklo.com/.

Understanding the VMA: the essentials for better coaching

What the VMA really measures

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/h. It serves as a concrete benchmark to define training zones.

Why this benchmark is a game-changer

• Personalized paces in a few seconds.
• More effective, better tolerated sessions.
• Legible progress monitoring from one test to the next.
• Less hazard: you move away from “feeling” while remaining attentive to the body.

The limits to be aware of

• The VMA varies depending on fatigue, weather, terrain.
• Two different protocols are not strictly comparable.
• It does not replace field experience or coach-athlete exchange.

Technology tip: you can use technology to optimize your coaching sessions and standardize your tests to gain precision.

Choose the right test according to your context

Half-Cooper (6 minutes) - simple and robust

• Objective: cover the greatest possible distance in 6 minutes.
• Calculation: VMA (km/h) = distance (m) ÷ 100.
• Example: 1560m in 6min → 15.6km/h.
• Assets: feasible everywhere, GPS watch sufficient.
• Vigilance: too fast start = biased performance.

VAMEVAL - progressive and very standardized

• Equipment: marked track every 20m + soundtrack.
• Protocol: departure at 8km/h, +0.5km/h every minute.
• Result: the speed of the last level completed = your VMA.
• Assets: great reliability in a group, imposed pace.
• Vigilance: requires equipment and organization.

Luc Léger (20m shuttles) - practical, but variable

• Protocol: 20m round trips at the beep, speed increasing in stages.
• Conversion: depending on the version used (start 8.0 or 8.5km/h), the speed of the level differs. Remember: VMA ≈ speed of the last validated level. Example: stage 12 ≈ 13.5km/h (start 8.0) or ≈ 14.0km/h (start 8.5).
• Advantages: little equipment, ideal for school groups/clubs.
• Vigilance: less precise results in highly trained athletes.

Mat/GPS estimates - useful in complement

• Treadmill: adjust 1% inclination to mimic the outdoors.
• GPS watch: useful for estimating, less precise than a dedicated test.
• Use for monitoring between two field tests.

Before testing: preparation that changes everything

Standard warm-up (15 to 20min)

• 8-10min of easy jogging.
• 4-6 progressive straight lines of 60-80m.
• 2min of mobility (ankles, hips), 3-5 educational runs.
• 2min at the target pace of the first level (VAMEVAL/Light only).

Conditions and security

• Flat ground, not windy, usual shoes.
• Light hydration 60 minutes before, no heavy meal 2-3 hours before.
• Avoid tests less than 48 hours after a high-intensity session.
• If in medical doubt, seek health advice.

Centralize your data to progress

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: https://info.ekklo.com/.

Using VMA in training

Pace benchmarks by percentage (simple reminders)

• Basic endurance: 65-75% VMA (flexible, conversation possible).
• Active endurance: 80-88% VMA.
• Work at VMA: 95-100% VMA (tense but controlled pace).
• Aerobic power: 105-115% VMA (short, very intense).

Express conversion: pace (min/km) = 60 ÷ speed (km/h).

• Example: VMA 15km/h → 4:00min/km. 80% = 12km/h → 5:00min/km.

3 blocks of ready-to-use sessions (2 to 3 weeks)

Objective 5-10km (road)

• Typical week: 8×400m at 100-105% VMA (recovery 1′) + 6×3′ at 92-95% (recovery 1′) + exit 45-60′ at 70-75%.
• Progression: add 1-2 repetitions or +2-3% intensity.

Short trail goal (elevation difference)

• Hides / cross‑training
  • Short intervals: 2-3 blocks of 6×30″ at 110-115% (30″ recovery, 3′ between blocks).
  • Pace work: 8-12′ at 85-88% (cardio/respiratory control).
  • Reinforcement and mobility 1-2 times/week.

  Cross VMA, RPE and heart rate

  • RPE (felt): target 6-7/10 at 95-100% VMA, 8-9/10 beyond.
  • Heart rate: useful in control, but response delay on short efforts. Do not replace pace with the clock.
  • Golden rule: if one of the three (pace, RPE, HR) goes off the rails, adapt the session.

  In the middle of a cycle, avoid the classic planning traps. Our guide to common errors to avoid when designing a program will save you time.

  Progression: when and how to re-test

  Frequency of tests

  • Beginners/leisure: every 10-12 weeks.
  • Intermediates: every 6-8 weeks.
  • Competitors: 4-6 weeks depending on load and objective. Always in similar conditions to compare.

  Gains realistic

  • 4-8 weeks well done: +0.3 to +1.0 km/h in most athletes.
  • Beyond: progression slows down, maintenance becomes a priority.

  Signals to lift the foot

  • abnormally high HR and RPE at paces usual.
  • Sleep/irritability increased, motivation decreased.
  • Loss of appetite or pain that sets in. Adapt load and intensity before re‑testing.

  Practical tools for coaches in a hurry

  Mini conversion memos

  • Speed → pace: 60 ÷ speed. Example: 13km/h → 4:37min/km.
  • Distance 6′ → VMA: meters ÷ 100. Example: 1480m → 14.8km/h.
  • Luc Léger: VMA ≈ speed of the last level (according to version of the protocol).

  Sheets and centralized monitoring

  • Create a “VMA Test” session template (warm-up, protocol, cool-down).
  • Store results, notes and automatically adjust the pace of the next sessions.
  • Synchronize planning, messages and payments in the same place: https://info.ekklo.com/.

  Automate daily life

  • Auto reminders before test (time, outfit, hydration).
  • Sending report after the session.
  • Updating zones pace in the program.

  To remember

  • The VMA is a simple benchmark for accurate pace and measurable progress.
  • Choose a protocol, standardize your conditions and keep a journal.
  • Calibrate your sessions at 70-115% of VMA according to the objective.
  • Re-test every 4-10 weeks depending on the level and load.
  • Centralize organization and monitoring to save time and consistency.

  Conclusion: make the VMA a lever for results

  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 https://info.ekklo.com/.

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