MAS Calculator (VMA): Cooper, Half-Cooper, VAMEVAL

Maximal Aerobic Speed (MAS), known in French as VMA, is the running speed at which you reach your maximum oxygen consumption (VO2max). It is the central indicator for piloting endurance training in running, athletic prep, and HYROX-style sports. Once you know your MAS, you derive your training paces: recovery, aerobic base, threshold, short intervals, sprint.

The calculator below supports the four most-used field tests. Enter your test result: MAS, training zones and estimated VO2max appear instantly.

How it works

Each test uses a different formula. Here is what the calculator applies:

• Cooper test (12 min): MAS (km/h) = distance in metres ÷ 200. Example: 2,800 m → 14 km/h.
• Half-Cooper (6 min): MAS (km/h) = distance in metres ÷ 100. Example: 1,400 m → 14 km/h.
• VAMEVAL (Cazorla): MAS = speed of the last completed stage, in km/h. Progressive 0.5 km/h stages per minute, starting at 8.5 km/h.
• 5-minute run (Léger): MAS (km/h) = distance × 60 ÷ 5,000. Example: 1,500 m → 18 km/h.

Which test to choose

VAMEVAL remains the lab and federation reference: progressive, lets every runner reach maximum without burning out too soon. It does require markers and a sound signal.

Cooper 12 min is the simplest to organize on a track: a stopwatch, lap markers, that is it. More mentally demanding because you must hold maximal sustainable pace for 12 minutes.

Half-Cooper and the 5-minute test are compromises: less tiring to set up, slightly less precise, accurate enough for training programming.

Using your training zones

Once your MAS is known, the zones table gives target paces for each session type. Percentages are consensus references in sport science:

• 50 to 60%: active recovery and easy footing.
• 60 to 75%: aerobic base, easy long runs.
• 75 to 85%: marathon pace, half-marathon, tempo.
• 85 to 92%: anaerobic threshold, long intervals (1,000 to 3,000 m).
• 92 to 100%: VO2max, short intervals (200 to 800 m).
• Above 100%: supra-MAS, sprints, overload work.

MAS and VO2max: the difference

MAS is expressed in km/h. VO2max is expressed in millilitres of oxygen per kilo per minute (ml/kg/min). The widely accepted conversion is VO2max ≈ MAS × 3.5, but it is an approximation: your running economy (biomechanical efficiency) influences the ratio. An economical runner can sustain a high MAS with a lower VO2max than another.

What level matches your MAS

Indicative reference points on flat 5 km, non-competition:

• 10 to 12 km/h: beginner or coming back.
• 13 to 15 km/h: regular amateur runner.
• 16 to 18 km/h: trained club runner.
• 19 to 21 km/h: regional level.
• 22 km/h and above: national or international level.

Female athletes typically sit 1 to 2 km/h below these benchmarks for the same competition level.

Programming MAS in Unbrokn

On Unbrokn for HYROX and athletic preparation, you build your interval blocks directly with target paces. The weekly check-in lets you track MAS over time and adjust loads based on fatigue. No double entry: your athlete sees today's pace, you see their progression.

Frequently asked questions

How often should I retest MAS?

Every 2 to 3 months during regular training. More often if you change cycle abruptly or come back after a break.

Should I warm up before a MAS test?

Yes. 15 to 20 minutes of progressive running with a few short accelerations. The test starts when your body is warm and your legs ready for maximal effort.

Does the calculator work for treadmill tests?

The formulas remain valid, but treadmills often give a slightly higher MAS than track tests. For programming, take the lower value.

Why does my calculated VO2max differ from my watch?

GPS watches estimate VO2max from heart rate and recent pace. The MAS-based calculation is an approximation. Both values can diverge by 3 to 5 ml/kg/min, that is normal.