VAMEVAL Test Calculator

The VAMEVAL (VAM-Eval) Test is a running test which can be used to calculate the maximal aerobic speed (Cazorla and Leger, 1993). The test involves running around a track, increasing the pace every minute. The maximal aerobic speed (or maximal running speed) is defined as the slowest speed at which you reach VO_2max. This speed is used to help set an appropriate running pace in training programs.

How to Use This Calculator

Using this VAMEVAL calculator is straightforward and takes less than a minute once you have completed the test. Follow these steps to determine your maximal aerobic speed and estimated VO₂max:

1. Complete the VAMEVAL test following the standard protocol on a 200m or 400m track with markers every 20 meters.
2. Note your final stage - this is the last complete minute you achieved before dropping out or failing to keep pace with the audio signals.
3. Select your stage using either the dropdown menu or by clicking the corresponding stage button in the calculator above.
4. Click "Calculate Results" to instantly see your MAS, estimated VO₂max, fitness rating, and recommended training zones.

The calculator provides training pace zones based on your MAS, which you can use to structure interval sessions, tempo runs, and recovery workouts. These zones follow established sports science guidelines for aerobic development.

VAMEVAL Test Protocol

Test purpose: The purpose of this test is to calculate the maximal aerobic speed.

Equipment required: 200m or 400m circular track, stopwatch, marker cones, VAMEVAL audio track, recording sheets.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course using cones. Perform a thorough warm-up. See more details of pre-test procedures.

Test setup: The test can be completed on a 200m or 400m oval or round track. You can create a 200m circle using a tape measure from a central point (radius 31.85m). Place cones every 20 meters around the track. You can start one player on each cone (up to 10 players at once on a 200m track).

Procedure: The participants run around a track with markers placed every 20 meters. The test begins at 8km/hr and the pace increases by 0.5km/hr every minute. Each player must maintain the correct speed as indicated by the audio recording, so that they are in line with a marker cone when each pacing signal sounds. If a player is one meter or more behind the required pace, they receive a warning. If they are more than two meters behind, they have reached the end of the test and their result is recorded.

Scoring: The maximal aerobic speed (VMA) of the last shuttle achieved is recorded. The maximal oxygen consumption (VO₂max) is estimated by the formula: VO₂max (ml/min/kg) = 3.5 × VMA (km/h).

Variations: The starting speed can vary depending on the fitness of the subject group. Guessogo et al. (2018) have proposed a reduced area version conducted on a 20m square area, which may be useful if the larger space is not available. You can also conduct this test on a treadmill, where the gradient should be set at 1% to simulate flat outdoor running.

Advantages: Groups of athletes can be tested at once, and it is a very cheap and simple test to perform. As the test is conducted on a circular running track, all the athletes will be in view throughout the test.

Understanding Your Results

Your VAMEVAL test results provide valuable information about your aerobic fitness that can guide your training program:

Maximal Aerobic Speed (MAS)

MAS represents the minimum running speed at which you achieve your maximum oxygen uptake (VO₂max). This is a crucial metric for endurance athletes because it provides a practical, pace-based measure of aerobic capacity that can be directly applied to training prescription. A higher MAS indicates greater aerobic power and the ability to sustain faster running speeds.

Estimated VO₂max

The calculator estimates your VO₂max using the formula: VO₂max = 3.5 × MAS. While this estimation has been validated in athletic populations, direct laboratory testing provides the most accurate VO₂max measurement. However, for practical training purposes, this estimate is highly useful and correlates well with measured values.

Fitness Rating Categories

Your results are compared to normative data for athletic populations:

• Elite: MAS ≥20 km/h (VO₂max ≥70 ml/kg/min) - Professional endurance athletes
• Excellent: MAS 18-20 km/h (VO₂max 63-70) - Competitive club athletes
• Good: MAS 16-18 km/h (VO₂max 56-63) - Regular trained athletes
• Average: MAS 14-16 km/h (VO₂max 49-56) - Recreationally active individuals
• Below Average: MAS 12-14 km/h (VO₂max 42-49) - Occasionally active
• Poor: MAS <12 km/h (VO₂max <42) - Sedentary individuals

Training Applications

Once you know your MAS, you can structure training sessions using percentage-based zones:

• Recovery runs (60-70% MAS): Easy aerobic sessions that promote recovery and build aerobic base without excessive stress.
• Aerobic base (70-80% MAS): Steady-state runs that develop cardiovascular efficiency and fat oxidation capacity.
• Tempo runs (80-90% MAS): Sustained efforts at lactate threshold that improve lactate clearance and race pace endurance.
• VO₂max intervals (95-105% MAS): High-intensity intervals that maximize oxygen uptake and aerobic power development.
• Anaerobic capacity (>105% MAS): Short, supramaximal efforts that develop speed endurance and anaerobic power.

Sport-Specific Applications

The VAMEVAL test and MAS concept are widely used across various sports:

Soccer and Team Sports

Many professional soccer clubs use the VAMEVAL test during preseason to establish baseline fitness and prescribe individual training intensities. Players typically achieve MAS values of 15-18 km/h, with midfielders often recording the highest values due to their high-volume running demands.

Distance Running

Competitive distance runners use MAS to structure interval training. For example, 1000m intervals at 100% MAS with 2-minute recoveries effectively develop VO₂max, while shorter 200-400m repetitions at 110-120% MAS build speed endurance.

Rugby and Football

Rugby and American football programs use VAMEVAL results to ensure players meet position-specific aerobic standards. Backs typically require higher MAS values (16-19 km/h) than forwards (14-17 km/h) due to differing match demands.

Cycling and Triathlon

While the test is running-specific, the VO₂max estimate provides useful cross-sport comparisons. Triathletes can use their running MAS alongside cycling power data to identify limiters and balance their training.

How to Improve Your VAMEVAL Score

Improving your maximal aerobic speed requires a systematic approach combining different training methods:

High-Intensity Interval Training

Perform 2-3 sessions per week of intervals at 90-105% of your current MAS. Effective protocols include 30/30s (30 seconds at 100-105% MAS, 30 seconds recovery), 1000m repetitions at MAS, or hill repeats that elevate heart rate to maximum.

Tempo Runs

Weekly tempo runs at 85-90% MAS improve lactate threshold and running economy. Start with 20 minutes and progressively extend to 40-50 minutes as fitness improves.

Aerobic Base Building

Maintain a foundation of easy running at 60-75% MAS. This builds capillary density, mitochondrial function, and fat oxidation capacity that supports higher-intensity work.

Progressive Overload

Increase training volume by no more than 10% per week. Allow 6-12 weeks of consistent training before retesting to see measurable improvements in MAS.