VMA Calculator & Training Zones
Calculate your VMA from test results and get personalized training zones with target paces for each intensity.
Sélectionne un test et entre tes données pour calculer ta VMA.
Zones d'entraînement
| Zone | Nom | % VMA | Allure | Vitesse | Usage |
|---|---|---|---|---|---|
| Z1 | Échauffement / Récup | 60-65% | 8:20-7:42 | 7.20-7.80 | Footing léger, récupération |
| Z2 | Endurance fondamentale | 65-75% | 7:42-6:40 | 7.80-9.00 | Sortie longue, endurance |
| Z3 | Endurance active | 75-85% | 6:40-5:53 | 9.00-10.20 | Tempo, seuil aérobie |
| Z4 | Seuil / Résistance | 85-95% | 5:53-5:16 | 10.20-11.40 | Seuil, fractionné long |
| Z5 | VMA / PMA | 95-105% | 5:16-4:46 | 11.40-12.60 | Intervalles courts, VMA |
| Z6 | Vitesse | 105-120% | 4:46-4:10 | 12.60-14.40 | Sprint, anaérobie |
Entraînements suggérés
30/30
30s à 12.00-12.60 km/h (4:46-5:00/km) / 30s récup
Répétitions 1000m
85:28 à 11.40-12.00 km/h (5:08/km)
Tempo
20-30 min à 9.60-10.20 km/h (6:04/km)
Sortie longue
60-90 min à 7.80-8.40 km/h (7:24/km)
What is VMA and why does it matter?
VMA (Maximal Aerobic Speed), also called MAS, is the speed at which your body reaches its maximum oxygen consumption (VO2max). It's the gold standard for calibrating running training intensities. Knowing your VMA allows you to precisely define training zones and target paces for every type of workout.
A typical recreational runner has a VMA between 12 and 16 km/h, while competitive runners often exceed 18-20 km/h. VMA can be improved through specific interval training (30/30, 1000m repeats) and typically improves by 5-10% over a training cycle of 8-12 weeks.
Also check out our Pace Calculator and FTP Calculator (cycling)