Maximum Aerobic Speed (VMA) is the subject movement speed corresponding to 100% of VO2max. It is measured in km / h. The gait training for fractionated running correspond to a certain percentage of it, so that most workout plans, whether to prepare a 10 km or amarathon, start with a VMA test .
Details of the test
Before improve vma must of course know. If one is not able to take a test in a laboratory or test-Leger Boucher track, it is still possible to calculate from a time of 4 to 6 minutes, or race distance, between 1 km and 2 km. During the test you have to run at maximum speed. The difficulty lies in the choice of the duration or distance of strain chosen taking account of his personal level. Generally you have to choose a distance or a short duration if you are a beginner or a rather low level. If it reaches the regional level can be selected higher values. 6 The following links show the average speeds achieved in accordance with the distance or time run during the test. Click on these links to download the corresponding file
VMA test based on a distance
- Beginner Level: vma Test 1km
- Intermediate: Test 1.5km vma
- Expert Level: vma Test 2km
VMA test based on a period
- Beginner Level: Test 4mn vma
- Middle Level: vma Test 5mn
- Expert level: Test 6mn vma
Another test VMA
- The VMA Astrand test: The test-vma of Astrand measures the vma over a period of 3 minutes by bringing the performance to a period of 3 minutes 30 seconds
- Sports training software: The downloadable training software on this page allow personalized coaching and a collection of essential information to optimize its physical preparation
- High school athletics, 3 X 500 meters, Maximum Aerobic Speed
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