How to calculate your VMA | Astroveda

How to calculate your VMA in sport: practical guide with astroveda

VMAOR Maximum aerobic speedIt is a key indicator for athletes, both runners, cyclists and practicing other disciplines.

It represents the maximum speed to which an athlete can work using oxygen as a source of energy.

Understand and know how to calculate yours VMA It is essential to improve its performance.

In this article, we will explore how to evaluate yours VMA And like the gym astroveda It can help you in this process.

Why is it important to know your VMA?

Know yours VMA It allows you to better structure its training.

This helps:

1. Optimize training sessions: Know yours VMAYou can define suitable work areas, which will allow you to improve your resistance and your speed.

2. Follow your progress: By performing regular tests, you can observe your progress and adjust your goals accordingly.

3. Prevent injuries: By adapting the sessions to your level, reduce the risk of excess work and injury.

How to calculate your VMA?

There are several methods to evaluate your VMA. Here are two of the most common methods:

1. The Léger-Boucher test

This test is to work on a track or flat ground following an ever faster pace. Here are the steps to follow:

– heating: Make a good heat, from 15 to 20 minutes to prepare your body.

– Test: Start running at a speed of 8 km/h. Each minute, increases the speed of 0.5 km/h. Continue until you can no longer keep up.

– Vma calculation: THE VMA It is the speed with which you performed the whole minute before the stop. For example, if you managed to run at 15 km/h at the last minute, your VMA is 15 km/h.

2. Cooper test

Cooper’s test is another popular method that consists of taking the maximum distance in 12 minutes. Here’s how to proceed:

– heating: As with the previous test, it starts with an adequate heat.

– Test: Run as much as possible in 12 minutes.

– Vma calculation: The distance traveled in meters is divided by 100, which will give you an estimate of your VMA in km/h. For example, if you performed 2800 meters, your VMA is 28 km/h/12 = 14 km/h.

Why choose astroveda for your training?

The gym astroveda It is the ideal place to evaluate and improve your VMA.

Here are some reasons:

– Professional supervision: Our certified coaches will guide you throughout the calculation process of yours VMA And it will help you design a personalized training program.

– Adapted equipment: We have racing rugs and other advanced equipment for Perform your tests in the best conditions.

– Personance Follow -Up: Thanks to our platform, you can follow your progress, adjust your program and achieve your goals faster.

Conclusion

Calculate your VMA It is a crucial step for any sportsman who wishes to improve their performance.

Thanks to simple tests such as the Léger-Boucher test or the Cooper test, you can get precious data on your physical condition.

Remember that the gym astroveda It is there to support you in this process.

Join us to transform your sports goals actually and reach new peaks!

Do not hesitate to contact us for more information or to book a personalized training session.

See you soon at astroveda!