Are you wondering what pace to adopt for your next 5 km, 10 km, half marathon, or marathon? Look no further! Our VMA calculator (Maximum Aerobic Speed) is the essential tool for any runner who wants to improve.
By simply entering your VMA, get a precise estimate of your race times and target paces for each distance. This tool allows you to plan your workouts with clear goals and avoid pacing mistakes on race day. Optimize your preparation and put all the chances on your side to achieve your personal bests!
| Distance | Target Pace | Estimated Time |
|---|
| % VMA | Pace | Speed |
|---|
| VMA (km/h) |
Very Hard (> 200 BPM) |
Hard (180-200 BPM) |
Moderate (160-180 BPM) |
Comfortable (130-160 BPM) |
Easy (100-130 BPM) |
|||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 130% | 125% | 120% | 115% | 110% | 105% | 95% | 90% | 85% | 80% | 75% | 70% | 65% | 60% | |
VMA (Maximum Aerobic Speed) is the maximum speed a runner can sustain while fully engaging their oxygenation capacities. It is a key indicator for planning training because most work paces (endurance, threshold, intervals) are calculated as a percentage of VMA.
Several tests can be used to evaluate VMA: the 6-minute test (distance x 10), the progressive VAMEVAL test on a track, a 2000-meter field test, or an estimation from recent performance in a 5km or 10km race. A supervised test provides more reliable results.
Each intensity zone corresponds to a percentage of VMA: 60-70% for fundamental endurance, 75-85% for active endurance, 85-90% for anaerobic threshold, 95-100% for VMA work, and 105-110% for anaerobic power work. These ranges allow for targeting specific energy systems.
VMA pace corresponds to maximum aerobic intensity, sustainable for a few minutes. Marathon pace, which is much lower (generally between 75 and 85% of VMA), is the pace a runner is capable of holding for 42 km. Properly calibrating these paces optimizes specific preparation for each race goal.
Adapting your paces to your VMA ensures you work at the optimal intensity to progress without the risk of overtraining or stagnation. Working at the right intensity effectively targets the specific physiological capacities (cardio, muscular, lactic) while limiting injuries.