Memo VMA

Maximum aerobic speed is the speed achieved by an athlete running when its maximum oxygen uptake is reached (VO2max).

Knowing the VMA is essential to plan their training. This value gives an excellent indication of the potential present and future of the rider.

It serves as a reference speed for the planning of an individualized training.

Summary table of rates to be used in split sessions on track. Example for a VMA of 17km \ h (vma test on 1200m of June 2010):

100m => 19 "(105%)
200m => 42 "(100%)
300m => 1'03 "(100%)
400m => 1'28 "(95%)
500m => 1'51 "(95%)
800m => 3'06 "(90%)
1000 => 4 '
1200 => 4'51
2000m => 8'10 "(speed 10km)
3000m => 12'20 "(speed 15km)
10000m => between 39'12 "(90%) and 41'31" (85%) - current personal record 41'15 "
21100m => 1:33 '05 "(80%) record 1h31'57"
42195m => 3h18'33 "(75%) record 3:28 '

To set the paces depending on your VMA: http://amscap.free.fr/cap/allures.php