MAV: understand, calculate and improve your maximal aerobic velocity
The MAV (Maximal Aerobic Velocity) is a key indicator in running. Calculate your MAV using our interactive tests (Luc Léger, Cooper, VAMEVAL), discover your personalized training paces and learn to improve effectively.
MAV Calculator
Choose your test and calculate your MAV instantly:
Your training paces based on your MAV
Once your MAV is calculated, here are your personalized paces:
Calculate your MAV first to see your personalized paces
What is MAV?
MAV (Maximal Aerobic Velocity) is the running speed at which you consume your maximum oxygen (VO₂max).
In other words: it's the maximum speed you can maintain for 4 to 8 minutes while maximally using your cardiovascular system.
MAV vs VO₂max vs Endurance
| Indicator | Definition | Unit |
|---|---|---|
| MAV | Speed at which you reach your VO₂max | km/h |
| VO₂max | Maximum oxygen consumption | ml/min/kg |
| Endurance | Ability to maintain effort over time | % MAV |
Why is MAV central in running?
- Training foundation: all your paces are calculated as % of MAV
- Progress indicator: increasing MAV = improving performance
- Personalization: each runner has their MAV, thus their own paces
- Performance prediction: allows estimating times on 5km, 10km, half, marathon
Different pace zones
Which test to estimate your MAV?
| Test | Advantages | Limitations | Accuracy | Link |
|---|---|---|---|---|
| Luc Léger |
• Easy to organize • In group • No complex calculation |
• Repeated turns • Requires track/gym |
⭐⭐⭐ | View test |
| Cooper (12 min) |
• Simple • Accessible anywhere • Alone or in group |
• Long effort • Delicate pace management |
⭐⭐⭐⭐ | View test |
| Half-Cooper (6 min) |
• Shorter • Less traumatic |
• Less accurate than 12 min | ⭐⭐⭐ | - |
| VAMEVAL |
• Very accurate • Standardized protocol • Not very traumatic |
• Requires track + cones • Audio signal mandatory |
⭐⭐⭐⭐⭐ | - |
Our advice: For a quick solo test, choose the Half-Cooper (6 min). For maximum accuracy, opt for VAMEVAL or Cooper (12 min).
How to improve your MAV?
Typical sessions
- 30/30: 30 sec at 100% MAV / 30 sec recovery (12-15 reps)
- 45/15: 45 sec at 100% MAV / 15 sec recovery (15-20 reps)
- 200m: 200m at 105% MAV / 200m slow recovery (10-15 reps)
- 400m: 400m at 95-100% MAV / 1 min recovery (6-10 reps)
- 1000m: 3-5 × 1000m at 95% MAV / 2-3 min recovery
Common mistakes
- Running too fast from the start (can't maintain 30 sec)
- Neglecting recovery between sets
- Doing too much MAV (max 2 sessions/week)
- Not varying formats (short/long)
- Skipping warm-up (15-20 min minimum)
Ideal frequency
1 to 2 MAV sessions per week, spaced 48-72h minimum.
Example weekly schedule:
- Monday: Base endurance (70% MAV)
- Wednesday: Short MAV (30/30)
- Friday: Active endurance (80% MAV)
- Sunday: Long MAV (1000m) or long run
Pro tip
Alternate short MAV (30/30, 45/15, 200m) and long MAV (400m, 1000m) to develop both maximum power and high-intensity endurance.
What is a "good" MAV?
| Level | Male (km/h) | Female (km/h) | Profile |
|---|---|---|---|
| Beginner | 10 - 12 | 9 - 11 | Starting running or returning |
| Intermediate | 13 - 14 | 11 - 12 | Running regularly, participating in races |
| Good | 15 - 16 | 13 - 14 | Structured training, time goals |
| Very good | 17 - 19 | 15 - 17 | Regional competition level |
| Elite | 20+ | 18+ | National/international level |
These values are indicative. MAV depends on many factors: genetics, training, age, etc.
Frequently asked questions about MAV
How often should I retest my MAV?
Every 2-3 months if you train regularly, or after a specific MAV training cycle. This allows adjusting your paces and measuring your progress.
Does MAV decrease with age?
Yes, naturally. After 30, you lose about 0.5-1% of MAV per year without specific training. But regular training can maintain or even improve your MAV even after 40-50!
Can you run faster than your MAV?
Yes, over short distances (sprint). But beyond a few seconds, you switch to anaerobic lactate pathway and can't maintain it long. MAV is the limit of your aerobic pathway.
MAV and trail: is it useful?
Yes! Even though trail is often run below 70-80% MAV, improving your MAV raises your ceiling. You'll be able to maintain a higher pace on flat/downhill sections.
What's the difference between MAV and 10km pace?
10km pace is generally around 90-95% of your MAV. A runner with a MAV of 16 km/h will run a 10km between 14.4 and 15.2 km/h (i.e., 3'57 to 4'10/km).
How to know if my MAV is improving without testing?
If you can maintain a higher pace on your usual sessions (e.g., 30/30), or if your race times improve, your MAV is improving!
Complementary tools
To go further in your training:
VO₂max
Calculate your VO₂max from a race or test. VO₂max is directly linked to your MAV.
Training paces
Discover your training zones according to Jack Daniels (Easy, Tempo, Interval, Repetition).
Race time prediction
Predict your times on 5km, 10km, half and marathon from your MAV or a performance.
Max heart rate
Calculate your max HR and discover your heart zones to optimize your MAV sessions.
Calories burned
Estimate your energy expenditure during your MAV training sessions.
Temperature impact
Understand how heat can affect your MAV performance and adjust your goals.