You use Strava to track your runs, but did you know the app doesn't calculate your VMA? Yet knowing your VMA (Maximal Aerobic Speed) is essential for improving in running. In this complete 2025 guide, I'll explain exactly how to calculate your VMA from your Strava data using 3 different methods.

What is VMA? (Simple Definition)

VMA (Maximal Aerobic Speed) is the running speed at which your oxygen consumption is maximal (VO2max). Simply put, it's the speed you can maintain for about 6 minutes during a maximum effort.

Why is it crucial for improvement? VMA allows you to:

Define your personalized training zones - No more guesswork, each pace has a precise objective
Predict your race times - Estimate your times for 5K, 10K, half, and full marathon
Track your progress - Increasing VMA = improvement in your fitness level
Avoid overtraining - Run at the right intensity to improve without getting injured

💡 VMA vs VO2max: what's the difference?

VO2max measures your maximum oxygen consumption (in ml/kg/min) in a laboratory. VMA is the speed corresponding to this VO2max. More practical for runners, we remember VMA in km/h (e.g., 16 km/h) rather than VO2max (e.g., 55 ml/kg/min).

The Problem: Strava Does NOT Calculate Your VMA

This is the frustration of many runners: even with Strava Premium, the app doesn't provide your VMA. Strava gives you:

Your average paces per run
Your segments and KOMs
Your heart rate
Your relative training load

But no VMA calculation. Why? Because calculating an accurate VMA requires complex analysis of your maximal efforts, with elevation correction and stable segment detection. Strava doesn't have this feature (yet).

Result: you're running "blind," not knowing if you're training at the right intensity. This is exactly what your competitors who improve faster than you do: they use their VMA to structure their training.

3 Methods to Calculate Your VMA with Strava

Here are 3 methods to determine your VMA from your Strava data, from simplest to most accurate.

Method 1 - Official Tests (Cooper, Half-Cooper)

The classic method involves performing an official VMA test, recording the run on Strava, then calculating your VMA with a formula.

🏃 Half-Cooper Test (6 minutes):

Warm up for 15-20 minutes
Start Strava and run all-out for 6 minutes on flat terrain
Note the distance covered in meters
Formula: VMA = Distance (m) / 100

Example: You cover 1,620 meters in 6 minutes → VMA = 1620 / 100 = 16.2 km/h

🏃‍♂️ Cooper Test (12 minutes):

Same principle but for 12 minutes
Formula: VMA = Distance (m) / 200

⚠️ Limitations of this method:

Requires maximum effort (mentally and physically challenging)
Difficult to reproduce regularly (every 3 months minimum)
Weather conditions and terrain influence the result
Risk of injury if not warmed up enough

Method 2 - Manual Strava Segment Analysis

If you don't want to do a specific test, you can manually analyze your best efforts of 6 to 8 minutes on Strava.

📊 Step-by-step protocol:

Identify your recent runs (less than 3 months old)
Look for 1-2 km segments you ran all-out (in competition or intense training)
Check elevation: ideally flat terrain (less than 15m elevation gain)
Note your average speed for this segment
Calculate your VMA: VMA = Average speed / 0.95

Concrete example: You find a 1.5 km segment run in 5 minutes (= 18 km/h).
Calculation: VMA = 18 / 0.95 = 18.9 km/h

💡 Elevation correction:

If your segment has elevation changes, apply the ITRA formula: +10m per meter of elevation gain and -5m per meter of elevation loss. Example: 1500m covered with 20m elevation gain → Corrected distance = 1500 + (20 × 10) = 1700m.

⚠️ Limitations of this method:

Time-consuming: requires analyzing multiple activities
Risk of errors in manual calculations
Difficult to know if the segment was truly "maximal"
No automatic updates

Method 3 - Automatic AI Calculation (Run Pulse)

The most modern and accurate method: let artificial intelligence automatically analyze all your Strava activities to determine your VMA.

🤖 How does Run Pulse AI work?

Automatic synchronization: Connect your Strava account in 1 click (secure OAuth)
Intelligent analysis: AI scans your last 90 days of activities
Maximal effort detection: Automatically identifies your best 6-minute segments
Automatic elevation correction: Applies ITRA formula to all segments
VMA calculation: Uses multi-criteria algorithm for optimal accuracy
Confidence score: Shows calculation reliability (Low, Medium, High)

✅ Advantages of the AI method:

Automatic: No manual testing required
Accurate: Comparable to field tests (±3%)
Regular updates: Recalculated weekly (Runner plan) or after each run (Athlete plan)
Time-saving: 30 seconds vs 1 hour test
No maximal effort: No need to push yourself to the limit
Immediate practical application: Once your VMA is calculated, use it to create an intelligent 10K training plan that automatically adapts to your progress every week

🚀 Try Run Pulse for free

Calculate your VMA automatically in 30 seconds.
Try Premium free for 14 days.

How to Use Your VMA to Improve

Once your VMA is calculated, you can use it to define your 5 training zones. Each zone corresponds to a specific physiological goal.

📊 The 5 Training Zones (% VMA):

Zone 1 - Base Endurance (60-70% VMA)

Foundation endurance. You can talk easily. Use it for 70-80% of your weekly volume.

Zone 2 - Active Endurance (70-80% VMA)

Comfortable but sustained pace. Ideal for long runs and aerobic development.

Zone 3 - Tempo / Threshold (80-90% VMA)

Anaerobic threshold work. Crucial for improving your 10K and half-marathon speed.

Zone 4 - Resistance (90-95% VMA)

10K race pace. Develops intensity resistance.

Zone 5 - VO2max / VMA (95-105% VMA)

Short, intense intervals (30s to 3 min). Develops your maximum aerobic power.

Concrete example with a VMA of 16 km/h:

Zone 1 (Endurance): 9.6 - 11.2 km/h (5:21 - 6:15 /km)
Zone 2 (Active): 11.2 - 12.8 km/h (4:41 - 5:21 /km)
Zone 3 (Tempo): 12.8 - 14.4 km/h (4:10 - 4:41 /km)
Zone 4 (Resistance): 14.4 - 15.2 km/h (3:56 - 4:10 /km)
Zone 5 (VMA): 15.2 - 16.8 km/h (3:34 - 3:56 /km)

Run Pulse automatically calculates these zones and displays them in your profile. No more calculator needed! 🎯

FAQ - Frequently Asked Questions About VMA

❓ What is a good VMA?

It depends on your level. On average: Beginner 12-14 km/h, Intermediate 14-16 km/h, Advanced 16-18 km/h, Expert 18-20 km/h, Elite 20+ km/h. Don't compare with others: what matters is improving relative to YOUR starting VMA.

❓ How to improve your VMA?

With specific workouts: short intervals (30s-3min) in Zone 5 (95-105% VMA), 1-2 times per week max. Example: 10 x 30s at 105% VMA with 30s recovery. But beware: VMA also improves with volume in Zone 2 (paradoxical but true).

❓ Should you recalculate your VMA regularly?

Yes, every 2-3 months or after an intense training period. Your VMA evolves with your fitness. That's why Run Pulse automatically recalculates it weekly (Runner plan) or after each run (Athlete plan).

❓ Does VMA vary with age?

Yes, VMA naturally decreases with age (about -1% per year after 30). But with adapted training, you can limit this decline or even temporarily reverse it. The key is maintaining regular volume.

Conclusion: Take Action

You now have 3 methods to calculate your VMA with Strava. Summary:

Method 1 (Official tests): Accurate but demanding and difficult to reproduce
Method 2 (Manual analysis): Free but time-consuming and error-prone
Method 3 (AI Run Pulse): Automatic, accurate, and regularly updated

Whichever method you choose, the key is to start using your VMA to structure your training. This is the secret of runners who improve quickly: they train smart, not just hard.

Now that you know how to calculate your VMA with Strava, discover how to leverage it in a generative 10K training plan that automatically evolves with your performance and adapts to your progress week by week.

Start training smart today

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How to Calculate Your VMA with Strava in 2025 (Complete Guide)