Short answer: VAM (maximum aerobic speed) is the lowest race speed at which you reach your maximum oxygen consumption (VO2max). In scientific literature it is called vVO2max or MAV (Billat and Koralsztein, 1996). It is expressed in km/h and serves to fix training paces as a percentage of that speed.
The simplest way to estimate it in field is to run the maximum distance possible in 6 minutes: VAM (km/h) = meters travelled ÷ 100. If you do 1,500 m, your estimated VAM is 15 km/h. It's a field estimate, not a lab measurement.
What exactly is VAM?
- VO2max: the maximum amount of oxygen your body can use (ml/kg/min).
- VAM: the speed at which you reach that VO2max. Combine your aerobic capacity and race economy, which is why it is more practical to train than VO2max alone (Billat and Koralsztein, 1996).
- Time limit to VAM: At that speed you can endure little time, typically a few minutes, with a lot of variation between people (same source).
Note: In cycling, VAM is another metric (average ascent speed, in m/h). We explained it at VAM in cycling.
Cálculo manual: VAM = metros ÷ 100
In 6 minutes (0.1 h), the meters divided between 100 give the VAM in km/h. For the rate: 60 ÷ VAM = min/km.
| Meters in 6 min | VAM (km/h) | 100 % VAM pace |
|---|---|---|
| 1.200 | 12,0 | 5:00 min/km |
| 1.400 | 14,0 | 4:17 min/km |
| 1.500 | 15,0 | 4:00 min/km |
| 1.600 | 16,0 | 3:45 min/km |
| 1.800 | 18,0 | 3:20 min/km |
| 2.000 | 20,0 | 3:00 min/km |
Example: 1.540 m en 6 min → 1.540 ÷ 100 = 15,4 km/h → 60 ÷ 15,4 = 3,90 min = 3:54 min/km.
How is VAM measured with field tests?
| Test | Protocol | Calculation | Backup |
|---|---|---|---|
| 6 minute test (sometimes called "half Cooper") | Maximum distance in 6 min on track | VAM = m ÷ 100 | Wide field practice; the validated protocol in studies is 5 minutes (row below) |
| 5 minute test | Maximum distance in 5 min | VAM = m ÷ 83,3 (m/5 min → km/h) | Validated in front of tape: Berthon et al., 1997 |
| University of Montreal Track Test (UM-TT) | Progressive with sound signals until exhaustion | Speed of last completed step | Léger and Boucher, 1980 |
| Cooper's test | Maximum distance in 12 min | VO2max estimate (not VAM directly) | Cooper, 1968 |
For a review of methods of assessment of aerobic endurance: Bosquet et al., 2002.
How to do the 6 minute test right (steps)
- Hot 15–20 min soft, with 3–4 progressive.
- 400 m track or a measured plain circuit. Mark cones every 50 or 100 m.
- Come out strong but controlled: The typical mistake is getting out too fast. Look for a pace as even as possible.
- 6:00, stop. and scores the meters (round to the nearest 10 meters).
- Calculates: VAM = metros ÷ 100.
- Repeat every 6–8 weeks under similar conditions (surface, time, footwear, wind).
It's not for everyone: It's a maximum effort. In athletes who start, with discomfort or pathologies, consult with a healthcare professional first.
How to use VAM for training?
Guidance ranges for regular use in interval training (see Billat, 2001, part I). Always tie them to your athlete:
| % VAM | Typical use | Session example |
|---|---|---|
| 60–70 % | Soft rolling, recovery | 45' continuous |
| 75–85 % | Medium (orientative) pace | 3 × 10' |
| 85–90 % | Threshold pace | 2 × 15' |
| 95–105 % | VO2max interval | 30"-30" (30" to 100 % VAM + 30" soft) |
| > 105 % | Short Speed Series | 10 × 200 m |
Calculation example: VAM from 15 km/h → to 100 %, pace from 4:00 min/km; to 90 %, 13.5 km/h (4:27 min/km); to 70 %, 10.5 km/h (5:43 min/km).
Real Case: How does Marc Bañuls apply it?
Real Case: Marc Bañuls, coach with more than 15 years experience. "The VAM gives me a starting point, but I never use it alone: if an athlete arrives tired or the terrain is not the same, the pace adapts. The number helps; the decision is mine." "I repeat the test every few months and under the same conditions. If you change track or day, compare pears to apples."
How is VAM used in TrainingForever?
You program the test as one more session and, with the result, you decide if you update the paces and areas of the athlete. Assistant AI proposes a block draft with paces derived from VAM, which you review and publish.
If you train several athletes and find where to take their tests and paces, compare options in our guide to the best software for personal coaches.
Frequently Asked Questions
How is VAM calculated with the 6 minute test?
Divide the meters traveled by 100. 1,600 m = 16 km/h.
Is VAM and VO2max the same?
No. The VO2max is the maximum oxygen you consume; the VAM is the speed at which you reach it.
How often do you repeat the test?
Every 6–8 weeks or at the start of a new block, under similar conditions (orientative: adjust to each athlete).
Is the 5- or 6-minute test better?
The 5-minute is validated in a published study (Berthon et al., 1997). The 6 is widely used in practice. The important thing is to always use the same test with the same athlete.
What does VAM mean in cycling?
It's another metric: average ascent speed, meters per hour. We explained it at VAM in cycling.
Sources
- Billat LV, Koralsztein JP. Meaning of the speed at VO2max and time to exhaustion at this speed. Sports Med. 1996;22(2):90-108. doi:10.2165/00007256-199622020-00004
- Berthon P, et al. A 5-min running field test as a measurement of maximal aerobic speed. Eur J Appl Physiol Occup Physiol. 1997;75(3):233-8. doi:10.1007/s004210050153
- Léger L, Boucher R. An indirect continuous running multistage field test: the Université de Montréal track test. Can J Appl Sport Sci. 1980;5(2):77-84. PMID 7389053
- Cooper KH. A means of assisting maximal oxygen intake. JAMA. 1968;203(3):201-4. PMID 5694044
- Bosquet L, L, Legros P. Methods to determine aerobic duration. Sports Med. 2002;32(11):675-700. doi:10.2165/00007256-200232110-00002
- Billat LV. Interval training for performance... Part I: aerobic interval training. Sports Med. 2001;31(1):13-31. doi:10.2165/00007256-200131010-00002 (Metadata verified in PubMed on 16/10/2026.)
