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. If you also want to compare your performance across age groups, see our age-grading page.
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.
📋 Split times
Generate your split-time table to keep your target pace under control from 5K to marathon.
🍎 Daily calorie needs
Estimate your daily calorie needs to fuel training at the right intensity.
👥 Age Categories
Find your category and compare your performances by age group.