How to perform a VMA

To prepare for a marathon running goal, the VMA test (Maximum Aerobic Speed test) allows you to estimate your potential on the distance. Let's see the protocol and the results.

Different options are available to perform a VMA test in order to prepare for a long-distance running goal such as a marathon, let's look at the protocol and results of the express 6-minute VMA test.
This test consists of running the maximum distance possible in 6 minutes to deduce the VMA

The protocol

The protocol is simple, run as fast as possible at a constant speed. If you have a heart rate monitor, the maximum heart rate reached during this effort at maximum speed will be your max heart rate (FC Max).

The results of the test

If in 6 minutes, you run 2,000 meters, then in 1 hour, you will run 20 km, which means your VMA is 20 km/h. If in 6 minutes, you run 1,500 meters, then in 1 hour, you will run 15 km, which means your VMA is 15 km/h.

This test is called express because it only requires 6 minutes. Another option is the Leger Boucher test

Updated by Janol
30/03/2023
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Category : Publication Marathon
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