MAS (VMA) Calculator : Estimate Your Max Aerobic Speed
Use this VMA calculator to estimate your maximum aerobic speed and define your training intensities. VMA is a key benchmark in running, helping you structure intervals, improve endurance and track your progress.
Tool developed by EliteSport – Running
VO₂max, MAS & pace calculator
Estimated VO₂max, MAS, training paces and theoretical race performances
Optional. If you enter both VO₂max and MAS, MAS takes priority.
Estimated VO₂max
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MAS
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100% MAS pace
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Level
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Estimated 5K
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Estimated 10K
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VO₂max ranking
Low
Average
Good
Very good
Elite
Add your age and sex to place your VO₂max.
Training zones (% MAS)
60–70%
70–80%
80–90%
90–100%
100%
105%
Endurance: —
Steady endurance: —
Threshold: —
VO₂max: —
MAS: —
Speed: —
Indicative benchmarks to adjust based on your feelings and actual training level.
Split times
| Intensity | km/h | 200 m | 400 m | 1000 m |
|---|---|---|---|---|
| Run a calculation to display your split times. | ||||
Training paces
| Zone | % MAS | km/h | Pace |
|---|---|---|---|
| Run a calculation to display your paces. | |||
Estimated performances
| Distance | Pace | Time |
|---|---|---|
| Run a calculation to display your performances. | ||
Enter a race time or a known value to get your analysis.
Realistic goals
5K goal
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10K goal
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Half marathon goal
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These goals will be estimated after calculation based on your current level.
How should you read your results?
• VO₂max: maximum aerobic potential.
• MAS: reference speed used to build your training.
• Paces: practical guidelines to structure your workouts.
• VO₂max: maximum aerobic potential.
• MAS: reference speed used to build your training.
• Paces: practical guidelines to structure your workouts.
How should you interpret your VO₂max and MAS?
VO₂max is the maximum amount of oxygen your body can use during intense exercise. It is one of the best indicators of aerobic potential in running, cycling, triathlon and endurance sports. The higher your VO₂max, the more efficiently your body can produce energy at sustained intensities.
MAS, or maximal aerobic speed, is the running speed at which you reach that maximum oxygen consumption. It is a very practical metric for training because it allows you to define concrete paces on the field. In practice, VO₂max mainly describes your physiological potential, while MAS turns that potential into usable speed benchmarks for workouts.
The training paces displayed by this calculator help structure different types of sessions. Lower zones such as easy endurance build your aerobic base, improve recovery and support training volume. Middle zones, close to threshold, help you tolerate sustained effort for longer. Higher zones around VO₂max and MAS are especially useful for improving 5K, 10K and high-intensity repeated efforts.
Split times over 200 m, 400 m and 1000 m provide a simple benchmark for interval sessions. They help you pace your repetitions accurately on the track or on measured roads. Estimated performances, on the other hand, should be seen as theoretical projections. They also depend on your specific endurance, training consistency, running economy, course profile and race conditions.
Finally, the realistic goals section gives you a more ambitious yet consistent projection of your potential over 5K, 10K and the half marathon. These guidelines are useful for building a progressive training plan and setting motivating goals without drifting into unrealistic paces. At EliteSport, the idea is simple: use data as a decision-making tool, then adjust it based on feel, recovery and real-world experience.
MAS calculator (VMA)
- The VMA calculator helps you estimate your maximum aerobic speed, a key indicator in running that helps you structure your workouts. VMA corresponds to the speed at which your oxygen consumption (VO2max) reaches its peak.
- Knowing your VMA allows you to set your training paces, adjust the intensity of your sessions, and make progress in a structured way. It is a benchmark widely used by runners, from beginners to competitive athletes.
- With this calculator, you can estimate your VMA based on a field test, a time trial, or other performance data, and then determine your corresponding training paces.
What is MAS in running?
- Maximum aerobic speed (MAS) is the speed at which your body consumes the maximum amount of oxygen. It is directly linked to your VO2max and serves as a key indicator of your endurance performance level.
- The higher your MAS, the faster you can run over long distances. It serves as the basis for determining specific training paces, particularly for interval training.
- VMA can be measured using specific tests such as the VAMEVAL test, the half-Cooper test, or based on race performance.
Why use MAS for training?
MAS is a key benchmark for structuring your running workouts. It helps you define different training intensities:
- 60–70% MAS: basic endurance
- 70–80% MAS: active endurance
- 80–90% MAS: threshold
- 90–100% MAS: specific training
- 100% and above: short intervals and VO2max
These benchmarks allow you to tailor your workouts to your goals and optimize your progress.
MAS (VMA) : FAQ
How do you calculate your MAS?
Maximal aerobic speed (MAS) can be estimated based on a field test (VAMEVAL, half-Cooper) or a timed run over a given distance.
How can you improve your MAS?
Interval training is the most effective way to improve maximum aerobic speed, particularly through short bursts of high-intensity effort.
MAS or heart rate: which should you choose?
MAS is very useful for setting specific paces, while heart rate allows you to adjust your effort based on how you’re feeling that day. The two are complementary.
How often should you test your MAS?
It is recommended that you reassess your MAS every 6 to 8 weeks to adjust your training pace.
MAS is closely related to:
- Your VO2max
- Your training paces.
You can also use our:
- Heart Rate Calculator to fine-tune your intensity zones.
To learn more about heart rate, calculate your target training zones, and find out how to use them: