Maximal aerobic speed calculator
Calculate your maximal aerobic speed from a field test and instantly get personalised training paces.
Test type
Distance covered in 12 minutes.
Your estimated maximal aerobic speed
12.0 km/h
Maximal aerobic speed
Your training paces
Easy endurance
An easy pace for building endurance and supporting recovery.
7:09 /km — 8:20 /km
Steady endurance
A sustained but comfortable pace for progressive runs.
6:15 /km — 7:09 /km
Threshold
A sustained effort to improve your ability to hold a fast pace.
5:33 /km — 6:15 /km
Long aerobic intervals
Long intervals designed to develop aerobic power.
5:00 /km — 5:33 /km
Short aerobic intervals
Short, intense intervals performed close to maximal aerobic speed.
4:33 /km — 5:00 /km
Frequently asked questions
What exactly is maximal aerobic speed?
Maximal aerobic speed is the minimum running speed at which your body reaches its maximum oxygen consumption (VO2 max). Expressed in km/h, it is a key indicator of cardiovascular capacity.
Which test should I choose: Cooper, half-Cooper or VAMEVAL?
The 12-minute Cooper test is the most accessible and only requires a track or measured flat course. VAMEVAL uses progressive stages and audio signals. It is more precise but requires a dedicated audio file or app. Both provide broadly consistent results.
How often should I repeat a maximal aerobic speed test?
Approximately every two to three months, or after a specific training block such as maximal-aerobic-speed preparation or a return from injury. This metric changes more slowly than your day-to-day fitness, so there is no need to retest every week.
My maximal aerobic speed seems low. Should I be concerned?
No. Maximal aerobic speed depends on many factors, including genetics, age and training level, and is only one indicator of performance. It can improve through structured training that includes specific interval work.
What is maximal aerobic speed and why measure it?
Maximal aerobic speed is the running speed at which your body reaches its maximum oxygen consumption (VO2 max). Expressed in km/h, it is one of the most useful indicators of cardiovascular fitness and provides a basis for calculating fundamental endurance, threshold and interval-training paces.
Unlike a simple maximum-speed measurement over a short sprint, maximal aerobic speed reflects your ability to sustain an intense effort for several minutes. This makes it a key indicator for runners seeking to structure their progress, from beginners to experienced marathon runners.
How can you measure maximal aerobic speed in the field?
Three field tests can estimate your maximal aerobic speed without laboratory equipment:
- Cooper test (12 minutes) — Run as far as possible in 12 minutes on a measured, flat course, ideally an athletics track. This is the easiest test to organise.
- Half-Cooper test (6 minutes) — A shorter version that can be useful if you are short on time or new to running.
- VAMEVAL test — A progressive test using 20-metre stages and regular increases in speed, guided by audio signals. It is more precise but requires a dedicated audio file.
Maximal aerobic speed benchmarks by level
| Level | Maximal aerobic speed | Equivalent 10K pace |
|---|---|---|
| Débutant | 10-12 km/h | 6:00-6:30 /km |
| Intermédiaire | 13-15 km/h | 4:45-5:15 /km |
| Confirmé | 16-18 km/h | 4:00-4:30 /km |
| Compétiteur | 19-21 km/h | 3:20-3:45 /km |
| Élite | 22+ km/h | < 3:10 /km |
Using maximal aerobic speed in training
Once you know your maximal aerobic speed, each training session can be calibrated as a percentage of that value: 60–70% for fundamental endurance, 80–90% for threshold work and 90–100% or more for short intervals. This calculator displays those paces directly, saving you from manual calculations. To convert them into race times, use our pace calculator.