VMA is the abbreviation for Maximum aerobic speed. It is the speed at which your body uses the maximum amount of oxygen available (VO2max). In other words, it is The speed at which you pass in the hard : you can hold it for about 4 to 8 minutes before cracking.

It is a super useful reference point for calibrating your training, because all your key paces (threshold, interval, marathon pace...) are Percentages of your VMA.

Because without it, you risk training... at the end of the day. And the heck, when it comes to running, it rarely gives results.

Here's why VMA is a mainstay:

• Structuring your plan with adapted gaits
• Advance intelligently without overloading your body
• Measuring your progress over the training cycles
• Better manage your competitions, especially short distances and chronos

Online VMA calculator : all you have to do is enter your distance And your chrono, and it gives you your direct VMA.

You will get your estimate VMA, as fast as Usain Bolt does a 200m

No official timer yet? You can also estimate your VMA using the Cooper test. It is a reliable, fast and accessible field test for everyone.

The principle:

• You're running 12 minutes at full speed, on a regular basis
• At the end, you note the distance covered in meters
• You apply the formula:
  VMA = Distance (m) ÷ 100

Example: You are running 2200 m → VMA = 2200 ÷ 100 = 22 km/h (Well now, you're a fighter plane).

Do you know your distance? Enter it into our tool and get your direct VMA.

There is no “good” or “bad” VMA, just a starting point. But to help you locate yourself, here are a few guidelines:

• Beginner = 9 to 11 km/h
• Regular = 12 to 15 km/h
• Confirmed = 16 to 19 km/h
• Elite = 20+ km/h

The most important thing is to improve it gradually, not to compare yourself.

Now that you know your VMA, you can get to work on what really matters: Increase it. Here are the key sessions to include in your plan:

1. The 30/30 classic

• 30 seconds at 100% VMA
• 30 seconds of slow recovery
• 2 to 3 blocks of 8 to 10 reps

2. Rhythmic 400 m

• 400 m at 100-105% VMA
• Recovery = race time
• 6 to 10 reps

3. From 1000 m to the VMA threshold

• 1000 m at 95-100% VMA
• 2 min of recovery between each
• Ideal for making the link with race pace

Understanding your VMA is like having an integrated GPS to run smarter. Whether you are a beginner or a seasoned marathon runner, Your VMA helps you structure your sessions, progress without hurting yourself, and perform on the big day.

So, ready to calculate it? Timer in hand, or shoes on for the Cooper test, choose your side... and go on!