Vélo Cyclotourisme Marathon Triathlon Course à pied et Endurance

Portail Sport Endurance Running

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How to perform a VMA

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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

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