Run as far as possible in 12 minutes. Enter the distance covered.
Run a fixed distance as fast as possible (e.g. 1500m or 3000m).
Enter a recent race result to estimate your current VMA.
What is MAS / VMA?
MAS (Maximal Aerobic Speed), also called VMA in French, is the minimum running speed at which you reach your VO₂max, the maximum rate at which your body can consume oxygen. It is a key metric for structuring run training. MAS is expressed in km/h.
Test methods
- Cooper test: run as far as possible in 12 minutes on a flat track. MAS ≈ distance (m) / 200. The most reliable field test.
- Time trial: run a fixed distance (1,500-6,000 m) as fast as possible. MAS = distance / time (in seconds) × 3.6
- Race result: estimate from a recent race using the % of VO₂max sustained at each distance (5K ≈ 97%, 10K ≈ 92%, half ≈ 85%, marathon ≈ 78%).
Using MAS for training zones
Most running training plans express intensities as a % of MAS:
| Zone | % of MAS | Purpose |
|---|---|---|
| Easy / Recovery | 60-70% | Recovery runs, long slow distance |
| Aerobic base | 70-80% | Building endurance |
| Tempo | 80-90% | Lactate threshold training |
| VO₂max | 95-105% | Intervals at MAS, maximum aerobic development |
| Anaerobic | 105-120% | Short sprints, speed development |
Typical MAS values
- Beginner runner: 12-15 km/h
- Recreational: 15-18 km/h
- Amateur competitive: 18-21 km/h
- Elite amateur: 21-24 km/h
- Elite athlete: 24+ km/h
The Cooper test: invented by a US Air Force doctor in 1968
The 12-minute run test was developed by Dr. Kenneth Cooper, then a flight surgeon in the US Air Force, and published in the Journal of the American Medical Association in 1968. Cooper needed a simple, equipment-free field test to assess cardiovascular fitness in large groups of military personnel. He found a strong correlation between the distance covered in 12 minutes and VO2max measured in laboratory conditions. The formula MAS = distance (m) / 200 gives the approximate speed at which VO2max is reached. The Cooper test remains one of the most widely used field tests in the world, adopted by sports federations, schools, and military organisations in over 60 countries.
MAS and the UK running coaching tradition
While the term "VMA" (Vitesse Maximale Aerobique) is almost exclusively French, "MAS" (Maximal Aerobic Speed) is the English equivalent used in UK sports science and athletics coaching. UK Athletics (UKA) coaching education includes MAS-based training prescription, particularly for middle-distance and cross-country athletes. The equivalent concept in the US is more commonly expressed as "vVO2max" (velocity at VO2max). All three terms describe the same physiological construct: the minimum running speed at which maximum oxygen uptake occurs.
How a parkrun time estimates your MAS
A parkrun 5K is run at approximately 95-97% of MAS for most recreational runners. This means you can estimate MAS from parkrun time as follows: convert your parkrun time to seconds, divide 5000 by that number to get your speed in m/s, multiply by 3.6 to get km/h, that speed represents approximately 95-97% of your MAS. Divide by 0.96 to get an estimated MAS. Example: parkrun in 25:00 (1500 seconds) → 5000/1500 = 3.33 m/s = 12.0 km/h at 96% MAS → estimated MAS = 12.5 km/h. Use this value to calculate training zones above.