[{"data":1,"prerenderedAt":493},["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":487},{"id":4,"title":5,"author":6,"body":7,"category":473,"date":474,"description":475,"extension":476,"featured":477,"image":478,"lang":479,"meta":480,"navigation":481,"path":482,"ref":483,"seo":484,"stem":485,"__hash__":486},"blog\u002Fblog\u002Fen\u002Fvma-how-to-test-it-and-use-it-in-your-workouts.md","VMA: how to test it and use it in your workouts","Clément Verhille",{"type":8,"value":9,"toc":434},"minimark",[10,14,23,28,33,36,40,56,60,71,79,83,87,104,108,125,129,143,147,158,162,166,180,184,198,202,207,211,215,229,232,237,241,244,252,255,271,280,291,299,303,307,318,322,330,334,345,349,353,364,368,381,385,396,400,417,421,426],[11,12,13],"p",{},"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.",[11,15,16,17,22],{},"To centralize your tests, your plans and your payments, keep it simple: EKKLO brings everything together in one place. Discover the platform on ",[18,19,21],"a",{"href":20},"\u002F","EKKLO",".",[24,25,27],"h2",{"id":26},"understanding-the-vma-the-essentials-for-better-coaching","Understanding the VMA: the essentials for better coaching",[29,30,32],"h3",{"id":31},"what-the-vma-really-measures","What the VMA really measures",[11,34,35],{},"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.",[29,37,39],{"id":38},"why-this-benchmark-is-a-game-changer","Why this benchmark is a game-changer",[41,42,43,47,50,53],"ul",{},[44,45,46],"li",{},"Personalized paces in a few seconds.",[44,48,49],{},"More effective, better tolerated sessions.",[44,51,52],{},"Legible progress monitoring from one test to the next.",[44,54,55],{},"Less hazard: you move away from “feeling” while remaining attentive to the body.",[29,57,59],{"id":58},"the-limits-to-be-aware-of","The limits to be aware of",[41,61,62,65,68],{},[44,63,64],{},"The VMA varies depending on fatigue, weather, terrain.",[44,66,67],{},"Two different protocols are not strictly comparable.",[44,69,70],{},"It does not replace field experience or coach-athlete exchange.",[11,72,73,74,78],{},"Technology tip: you can ",[18,75,77],{"href":76},"\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.",[24,80,82],{"id":81},"choose-the-right-test-according-to-your-context","Choose the right test according to your context",[29,84,86],{"id":85},"half-cooper-6-minutes-simple-and-robust","Half-Cooper (6 minutes) - simple and robust",[41,88,89,92,95,98,101],{},[44,90,91],{},"Objective: cover the greatest possible distance in 6 minutes.",[44,93,94],{},"Calculation: VMA (km\u002Fh) = distance (m) ÷ 100.",[44,96,97],{},"Example: 1560m in 6min → 15.6km\u002Fh.",[44,99,100],{},"Assets: feasible everywhere, GPS watch sufficient.",[44,102,103],{},"Vigilance: too fast start = biased performance.",[29,105,107],{"id":106},"vameval-progressive-and-very-standardized","VAMEVAL - progressive and very standardized",[41,109,110,113,116,119,122],{},[44,111,112],{},"Equipment: marked track every 20m + soundtrack.",[44,114,115],{},"Protocol: departure at 8km\u002Fh, +0.5km\u002Fh every minute.",[44,117,118],{},"Result: the speed of the last level completed = your VMA.",[44,120,121],{},"Assets: great reliability in a group, imposed pace.",[44,123,124],{},"Vigilance: requires equipment and organization.",[29,126,128],{"id":127},"luc-léger-20m-shuttles-practical-but-variable","Luc Léger (20m shuttles) - practical, but variable",[41,130,131,134,137,140],{},[44,132,133],{},"Protocol: 20m round trips at the beep, speed increasing in stages.",[44,135,136],{},"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).",[44,138,139],{},"Advantages: little equipment, ideal for school groups\u002Fclubs.",[44,141,142],{},"Vigilance: less precise results in highly trained athletes.",[29,144,146],{"id":145},"matgps-estimates-useful-in-complement","Mat\u002FGPS estimates - useful in complement",[41,148,149,152,155],{},[44,150,151],{},"Treadmill: adjust 1% inclination to mimic the outdoors.",[44,153,154],{},"GPS watch: useful for estimating, less precise than a dedicated test.",[44,156,157],{},"Use for monitoring between two field tests.",[24,159,161],{"id":160},"before-testing-preparation-that-changes-everything","Before testing: preparation that changes everything",[29,163,165],{"id":164},"standard-warm-up-15-to-20min","Standard warm-up (15 to 20min)",[41,167,168,171,174,177],{},[44,169,170],{},"8-10min of easy jogging.",[44,172,173],{},"4-6 progressive straight lines of 60-80m.",[44,175,176],{},"2min of mobility (ankles, hips), 3-5 educational runs.",[44,178,179],{},"2min at the target pace of the first level (VAMEVAL\u002FLight only).",[29,181,183],{"id":182},"conditions-and-security","Conditions and security",[41,185,186,189,192,195],{},[44,187,188],{},"Flat ground, not windy, usual shoes.",[44,190,191],{},"Light hydration 60 minutes before, no heavy meal 2-3 hours before.",[44,193,194],{},"Avoid tests less than 48 hours after a high-intensity session.",[44,196,197],{},"If in medical doubt, seek health advice.",[29,199,201],{"id":200},"centralize-your-data-to-progress","Centralize your data to progress",[11,203,204,205,22],{},"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: ",[18,206,21],{"href":20},[24,208,210],{"id":209},"using-vma-in-training","Using VMA in training",[29,212,214],{"id":213},"pace-benchmarks-by-percentage-simple-reminders","Pace benchmarks by percentage (simple reminders)",[41,216,217,220,223,226],{},[44,218,219],{},"Basic endurance: 65-75% VMA (flexible, conversation possible).",[44,221,222],{},"Active endurance: 80-88% VMA.",[44,224,225],{},"Work at VMA: 95-100% VMA (tense but controlled pace).",[44,227,228],{},"Aerobic power: 105-115% VMA (short, very intense).",[11,230,231],{},"Express conversion: pace (min\u002Fkm) = 60 ÷ speed (km\u002Fh).",[41,233,234],{},[44,235,236],{},"Example: VMA 15km\u002Fh → 4:00min\u002Fkm. 80% = 12km\u002Fh → 5:00min\u002Fkm.",[29,238,240],{"id":239},"_3-blocks-of-ready-to-use-sessions-2-to-3-weeks","3 blocks of ready-to-use sessions (2 to 3 weeks)",[11,242,243],{},"Objective 5-10km (road)",[41,245,246,249],{},[44,247,248],{},"Typical week: 8×400m at 100-105% VMA (recovery 1′) + 6×3′ at 92-95% (recovery 1′) + exit 45-60′ at 70-75%.",[44,250,251],{},"Progression: add 1-2 repetitions or +2-3% intensity.",[11,253,254],{},"Short trail goal (elevation difference)",[41,256,257],{},[44,258,259,260],{},"Hides \u002F cross‑training",[41,261,262,265,268],{},[44,263,264],{},"Short intervals: 2-3 blocks of 6×30″ at 110-115% (30″ recovery, 3′ between blocks).",[44,266,267],{},"Pace work: 8-12′ at 85-88% (cardio\u002Frespiratory control).",[44,269,270],{},"Reinforcement and mobility 1-2 times\u002Fweek.",[29,272,274,275,279],{"id":273},"cross-vma-rpe-and-heart-rate","Cross VMA, ",[18,276,278],{"href":277},"\u002Fressources\u002Flexique-fitness\u002Frpe-rate-of-perceived-exertion","RPE"," and heart rate",[41,281,282,285,288],{},[44,283,284],{},"RPE (felt): target 6-7\u002F10 at 95-100% VMA, 8-9\u002F10 beyond.",[44,286,287],{},"Heart rate: useful in control, but response delay on short efforts. Do not replace pace with the clock.",[44,289,290],{},"Golden rule: if one of the three (pace, RPE, HR) goes off the rails, adapt the session.",[11,292,293,294,298],{},"In the middle of a cycle, avoid the classic planning traps. Our guide to ",[18,295,297],{"href":296},"\u002Fblog\u002F5-common-mistakes-to-avoid-when-designing-a-coaching-program","common errors to avoid when designing a program"," will save you time.",[24,300,302],{"id":301},"progression-when-and-how-to-re-test","Progression: when and how to re-test",[29,304,306],{"id":305},"frequency-of-tests","Frequency of tests",[41,308,309,312,315],{},[44,310,311],{},"Beginners\u002Fleisure: every 10-12 weeks.",[44,313,314],{},"Intermediates: every 6-8 weeks.",[44,316,317],{},"Competitors: 4-6 weeks depending on load and objective. Always in similar conditions to compare.",[29,319,321],{"id":320},"gains-realistic","Gains realistic",[41,323,324,327],{},[44,325,326],{},"4-8 weeks well done: +0.3 to +1.0 km\u002Fh in most athletes.",[44,328,329],{},"Beyond: progression slows down, maintenance becomes a priority.",[29,331,333],{"id":332},"signals-to-lift-the-foot","Signals to lift the foot",[41,335,336,339,342],{},[44,337,338],{},"abnormally high HR and RPE at paces usual.",[44,340,341],{},"Sleep\u002Firritability increased, motivation decreased.",[44,343,344],{},"Loss of appetite or pain that sets in. Adapt load and intensity before re‑testing.",[24,346,348],{"id":347},"practical-tools-for-coaches-in-a-hurry","Practical tools for coaches in a hurry",[29,350,352],{"id":351},"mini-conversion-memos","Mini conversion memos",[41,354,355,358,361],{},[44,356,357],{},"Speed → pace: 60 ÷ speed. Example: 13km\u002Fh → 4:37min\u002Fkm.",[44,359,360],{},"Distance 6′ → VMA: meters ÷ 100. Example: 1480m → 14.8km\u002Fh.",[44,362,363],{},"Luc Léger: VMA ≈ speed of the last level (according to version of the protocol).",[29,365,367],{"id":366},"sheets-and-centralized-monitoring","Sheets and centralized monitoring",[41,369,370,373,376],{},[44,371,372],{},"Create a “VMA Test” session template (warm-up, protocol, cool-down).",[44,374,375],{},"Store results, notes and automatically adjust the pace of the next sessions.",[44,377,378,379,22],{},"Synchronize planning, messages and payments in the same place: ",[18,380,21],{"href":20},[29,382,384],{"id":383},"automate-daily-life","Automate daily life",[41,386,387,390,393],{},[44,388,389],{},"Auto reminders before test (time, outfit, hydration).",[44,391,392],{},"Sending report after the session.",[44,394,395],{},"Updating zones pace in the program.",[24,397,399],{"id":398},"to-remember","To remember",[41,401,402,405,408,411,414],{},[44,403,404],{},"The VMA is a simple benchmark for accurate pace and measurable progress.",[44,406,407],{},"Choose a protocol, standardize your conditions and keep a journal.",[44,409,410],{},"Calibrate your sessions at 70-115% of VMA according to the objective.",[44,412,413],{},"Re-test every 4-10 weeks depending on the level and load.",[44,415,416],{},"Centralize organization and monitoring to save time and consistency.",[24,418,420],{"id":419},"conclusion-make-the-vma-a-lever-for-results","Conclusion: make the VMA a lever for results",[11,422,423,424,22],{},"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 ",[18,425,21],{"href":20},[11,427,428,429,433],{},"Ready to save time every day? Find out how ",[18,430,432],{"href":431},"\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":435,"searchDepth":436,"depth":436,"links":437},"",2,[438,444,450,455,461,466,471,472],{"id":26,"depth":436,"text":27,"children":439},[440,442,443],{"id":31,"depth":441,"text":32},3,{"id":38,"depth":441,"text":39},{"id":58,"depth":441,"text":59},{"id":81,"depth":436,"text":82,"children":445},[446,447,448,449],{"id":85,"depth":441,"text":86},{"id":106,"depth":441,"text":107},{"id":127,"depth":441,"text":128},{"id":145,"depth":441,"text":146},{"id":160,"depth":436,"text":161,"children":451},[452,453,454],{"id":164,"depth":441,"text":165},{"id":182,"depth":441,"text":183},{"id":200,"depth":441,"text":201},{"id":209,"depth":436,"text":210,"children":456},[457,458,459],{"id":213,"depth":441,"text":214},{"id":239,"depth":441,"text":240},{"id":273,"depth":441,"text":460},"Cross VMA, RPE and heart rate",{"id":301,"depth":436,"text":302,"children":462},[463,464,465],{"id":305,"depth":441,"text":306},{"id":320,"depth":441,"text":321},{"id":332,"depth":441,"text":333},{"id":347,"depth":436,"text":348,"children":467},[468,469,470],{"id":351,"depth":441,"text":352},{"id":366,"depth":441,"text":367},{"id":383,"depth":441,"text":384},{"id":398,"depth":436,"text":399},{"id":419,"depth":436,"text":420},"guides","2026-01-09","Calculate your VMA with reliable tests and transform it into effective sessions. Protocols, pace benchmarks, errors to avoid and simple monitoring with EKKLO.","md",false,"https:\u002F\u002Fassets.ekklo.com\u002Fblog\u002Fthumbnails\u002Fvma-comment-la-tester-et-lutiliser-dans-vos-entrainements.png","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":475},"blog\u002Fen\u002Fvma-how-to-test-it-and-use-it-in-your-workouts","LZpKReolTZtnXQjTuptARe_3Nr89zzpZwDBCslTeK_0",{"de":488,"en":489,"es":490,"fr":483,"it":491,"pt":492},"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",1787864066039]