vVO₂max (MAS): understand, calculate and improve your maximal aerobic speed
The vVO₂max (velocity at VO₂max), also known as MAS (Maximal Aerobic Speed), is a key indicator in running. Calculate your vVO₂max using our interactive tests (Beep Test, Cooper, VAMEVAL), discover your personalized training paces and learn to improve effectively.
vVO₂max (MAS) Calculator
Choose your test and calculate your vVO₂max instantly:
Your training paces based on your vVO₂max
Once your vVO₂max is calculated, here are your personalized paces:
Calculate your vVO₂max first to see your personalized paces
What is vVO₂max (MAS)?
vVO₂max (velocity at VO₂max), also called MAS (Maximal Aerobic Speed), 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.
vVO₂max vs VO₂max vs Endurance
| Indicator | Definition | Unit |
|---|---|---|
| vVO₂max (MAS) | Speed at which you reach your VO₂max | km/h (mph) |
| VO₂max | Maximum oxygen consumption | ml/min/kg |
| Endurance | Ability to maintain effort over time | % vVO₂max |
Why is vVO₂max central in running?
- Training foundation: all your paces are calculated as % of vVO₂max
- Progress indicator: increasing vVO₂max = improving performance
- Personalization: each runner has their vVO₂max, thus their own paces
- Performance prediction: allows estimating times on 5km, 10km, half, marathon
Different pace zones
Which test to estimate your vVO₂max?
| Test | Advantages | Limitations | Accuracy | Link |
|---|---|---|---|---|
| Beep Test (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 vVO₂max?
Typical sessions
- 30/30: 30 sec at 100% vVO₂max / 30 sec recovery (12-15 reps)
- 45/15: 45 sec at 100% vVO₂max / 15 sec recovery (15-20 reps)
- 200m: 200m at 105% vVO₂max / 200m slow recovery (10-15 reps)
- 400m: 400m at 95-100% vVO₂max / 1 min recovery (6-10 reps)
- 1000m: 3-5 × 1000m at 95% vVO₂max / 2-3 min recovery
Common mistakes
- Running too fast from the start (can't maintain 30 sec)
- Neglecting recovery between sets
- Doing too much vVO₂max work (max 2 sessions/week)
- Not varying formats (short/long)
- Skipping warm-up (15-20 min minimum)
Ideal frequency
1 to 2 vVO₂max sessions per week, spaced 48-72h minimum.
Example weekly schedule:
- Monday: Base endurance (70% vVO₂max)
- Wednesday: Short vVO₂max (30/30)
- Friday: Active endurance (80% vVO₂max)
- Sunday: Long vVO₂max (1000m) or long run
Pro tip
Alternate short vVO₂max (30/30, 45/15, 200m) and long vVO₂max (400m, 1000m) to develop both maximum power and high-intensity endurance.
What is a "good" vVO₂max?
| 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. vVO₂max depends on many factors: genetics, training, age, etc.
Frequently asked questions about vVO₂max
How often should I retest my vVO₂max?
Every 2-3 months if you train regularly, or after a specific vVO₂max training cycle. This allows adjusting your training paces and measuring your progress.
Does vVO₂max decrease with age?
Yes, naturally. After 30, you lose about 0.5-1% of vVO₂max per year without specific training. But regular training can maintain or even improve your vVO₂max even after 40-50! Check your fitness age to see where you stand.
Can you run faster than your vVO₂max?
Yes, over short distances (sprint). But beyond a few seconds, you switch to the anaerobic lactate pathway and can't maintain it long. vVO₂max is the limit of your aerobic pathway.
vVO₂max and trail: is it useful?
Yes! Even though trail is often run below 70-80% vVO₂max, improving your vVO₂max raises your ceiling. You'll be able to maintain a higher pace on flat/downhill sections.
What's the difference between vVO₂max and 10km pace?
10km pace is generally around 90-95% of your vVO₂max. A runner with a vVO₂max of 16 km/h (9.9 mph) will run a 10km between 14.4 and 15.2 km/h (i.e., 3'57 to 4'10/km, or 6:22 to 6:43/mi). Use our race time predictor for detailed predictions.
How to know if my vVO₂max 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 vVO₂max is improving! Check your potential race times from your MAS to track your progress.
Complementary tools
To go further in your training:
VO₂max
Calculate your VO₂max from a race or test. VO₂max is directly linked to your vVO₂max.
Training paces
Discover your training zones according to Jack Daniels (Easy, Tempo, Interval, Repetition).
🎯 Race times from vVO₂max
Calculate your potential times on 1km, 3km, 5km, 10km, half and marathon from your vVO₂max.
Race time prediction
Predict your times on 5km, 10km, half and marathon from your vVO₂max or a performance.
Max heart rate
Calculate your max HR and discover your heart zones to optimize your vVO₂max sessions.
Calories burned
Estimate your energy expenditure during your vVO₂max training sessions.
Temperature impact
Understand how heat can affect your vVO₂max performance and adjust your goals.
🔄 Pace Calculator
Convert your vVO₂max into pace per km (or per mile) for your workouts.
👥 Age Categories
Find your category and compare your performances by age group.