Maximal aerobic speed

Maximal aerobic speed (MAS, « VMA » in French) is the speed at which you use as much oxygen as you can. You can hold it for about 4 to 7 minutes. It is the reference for setting interval paces: a 400 m is run at about 95 to 100 % of it, a tempo run at about 80 to 85 %.

• To estimate it: a 6-minute all-out test (the half Cooper); your distance in metres divided by 100 gives it in km/h. Kadence also estimates it from your recent 5 km time.
• It improves with short intervals (30/30, 400 m) and a good endurance base.