Article updated August 26, 2020.
To follow up on the post entitled: VO2max, PAM and VAM, here is an extremely simple method of determining your VAM:
- Step 1: consult a kinesiologist to assist you in this process. There are health risks associated with performing a VAM test and the test should be part of a comprehensive fitness assessment.
- Step 2: Get a GPS watch (less accurate) or find an athletics track
- Step 3: Do your usual warm-up (10 to 30 minutes of slow continuous running, then some educational runs)
- Step 4: Run the longest distance possible in 6 minutes. Note the distance traveled. Refer to the following table to determine your VAM.
| Distance traveled (in meters) | VAM (in km / h) |
| 800 | 8 |
| 850 | 8.5 |
| 900 | 9 |
| 950 | 9.5 |
| 1000 | 10 |
| 1050 | 10.5 |
| 1100 | 11 |
| 1150 | 11.5 |
| 1200 | 12 |
| 1250 | 12.5 |
| 1300 | 13 |
| 1350 | 13.5 |
| 1400 | 14 |
| 1450 | 14.5 |
| 1500 | 15 |
| 1550 | 15.5 |
| 1600 | 16 |
| 1650 | 16.5 |
| 1700 | 17 |
| 1750 | 17.5 |
| 1800 | 18 |
| 1850 | 18.5 |
| 1900 | 19 |
| 1950 | 19.5 |
| 2000 | 20 |
| 2050 | 20.5 |
| 2100 | 21 |
Bravo for your lap times !!
You don't have a longer table (down).
At my age, I can't do 900 meters in 5 minutes anymore (uh, yes with my bike!)
Hello,
The following link is dead:
You can then use this value to participate in our training program.
And we get the following message:
Page not found. Consider a search ...
Thanks, I just fixed it!
Hello Daniel! I love your site. Thank you for your generous advice! To calculate its VAM, do we have to give our 100% during the 5 min? My fear is to leave too quickly and to misjudge my speed on these 5 min ...
THANK YOU
Hi Fred, don't go at 100% speed for 5 minutes. On the other hand, you have to do the greatest possible distance in 5 minutes. Not easy, I agree. Maybe you can do a practice once and then test yourself again the following week.
Course à pied.ca »Determine your VAM easily
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