[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:workout:running-vameval-test":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":23,"facts":196,"blocks":558,"related":580},"running-vameval-test","running","test","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"VAMEVAL test: protocol and vVO2max calculation","The VAMEVAL test step by step: the pace rises every minute until you can't keep up, and your last full stage gives your vVO2max. Watch and track versions.",[15,16],"gps_watch","track",[18,21],{"citation":19,"url":20},"Léger L., Boucher R., Can J Appl Sport Sci 1980;5(2):77-84",null,{"citation":22,"url":20},"Cazorla G., Léger L., Comment évaluer et développer vos capacités aérobies, AREAPS, 1993",{"h1":24,"summary":25,"purpose":36,"execution":67,"feel":89,"mistakes":96,"not_for":133,"faq":141,"evidence":187},"VAMEVAL test: vVO₂max in one-minute stages",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","The VAMEVAL test measures your vVO₂max with no pacing to manage: the speed rises by 3% of your vVO₂max every minute until you can't keep up. Your last full stage gives your new vVO₂max. About 40 minutes with the warm-up, for runners who already train regularly.",{"adaptation":37,"for_whom":44,"when":60},{"type":26,"children":38},[39],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"This test doesn't make you fitter: it measures. It gives you your vVO₂max, the speed at which you reach your maximal oxygen uptake, which anchors every session set as a % of it. The principle is a lab incremental test taken out onto the track: the speed rises in small steps, and the speed at which you crack sits very close to your vVO₂max. Because the pace is imposed, your result depends little on how well you pace an effort, unlike self-paced tests.",{"type":26,"children":45},[46],{"type":29,"tag":30,"props":47,"children":48},{},[49,51,58],{"type":34,"value":50},"Runners who already train regularly and want a more reliable vVO₂max than a self-paced test gives, especially if they tend to go off too fast. Think of it as a bleep test run around a track rather than in shuttles: the original uses cones every 20 m, a soundtrack and someone to judge, which makes it a club session. The session here is a 'watch' version, with stages set as a % of your current vVO₂max. With no track or group, the ",{"type":29,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[56],{"type":34,"value":57},"half Cooper test",{"type":34,"value":59}," is simpler to organise.",{"type":26,"children":61},[62],{"type":29,"tag":30,"props":63,"children":64},{},[65],{"type":34,"value":66},"At the end of a training cycle, or every 4 to 8 weeks: a common guideline. Do it fresh, after one or two easy days, never the day after a hard session, and avoid heat and strong wind. Stick with the same version each time: a soundtrack VAMEVAL and a watch VAMEVAL don't compare perfectly. Once your vVO₂max is updated, every pace set as a % of it moves too.",[68,75,82],{"type":26,"children":69},[70],{"type":29,"tag":30,"props":71,"children":72},{},[73],{"type":34,"value":74},"10 minutes of easy running at 60–65% of vVO₂max, then 5 minutes a little brisker, at 66–72%. No need for more: the first stages are easy enough to finish the warm-up.",{"type":26,"children":76},[77],{"type":29,"tag":30,"props":78,"children":79},{},[80],{"type":34,"value":81},"One-minute stages, starting at 70% of vVO₂max and rising by 3% of it every minute: with a vVO₂max of 16 km\u002Fh, each step is about 0.5 km\u002Fh, as in the original. Your watch's live pace jumps around a lot over a minute: on a track, go by markers instead, such as a 400 m in 1:30 at 16 km\u002Fh. Keep going until you can no longer hold the pace. If your current vVO₂max is right, that happens around 100%; the stages go up to 121% to leave headroom. Note the % of your last full stage.",{"type":26,"children":83},[84],{"type":29,"tag":30,"props":85,"children":86},{},[87],{"type":34,"value":88},"10 minutes of very easy running at 55–65% of vVO₂max, starting with a few steps of walking. Then the maths: your new vVO₂max is your current one multiplied by the % of your last full stage. With 16 km\u002Fh and a last full stage at 106%, your new vVO₂max is 17 km\u002Fh.",{"type":26,"children":90},[91],{"type":29,"tag":30,"props":92,"children":93},{},[94],{"type":34,"value":95},"The first stages feel like a jog, then every minute bites a little more. The last two or three stages are maximal: you can feel the moment coming when you won't keep up. Guide: 10 out of 10 at the end. If you stop with something left, your result underestimates your vVO₂max.",[97,106,115,124],{"title":98,"body":99},"Stopping too early",{"type":26,"children":100},[101],{"type":29,"tag":30,"props":102,"children":103},{},[104],{"type":34,"value":105},"Your result hangs on your last full stage. Bailing out a minute early to be safe costs you 3% of vVO₂max in one go. Keep going until you genuinely can't hold the pace.",{"title":107,"body":108},"Chasing your watch's live pace",{"type":26,"children":109},[110],{"type":29,"tag":30,"props":111,"children":112},{},[113],{"type":34,"value":114},"Over a minute, a GPS watch's live pace swings a lot, and you spend the stage speeding up then braking. On a track, go by your lap time or markers every 100 m instead. An even pace costs less than a jagged one.",{"title":116,"body":117},"Running ahead on the early stages",{"type":26,"children":118},[119],{"type":29,"tag":30,"props":120,"children":121},{},[122],{"type":34,"value":123},"The early stages are slow on purpose. Banking time is pointless in a test with an imposed pace: it tires you out without changing the result.",{"title":125,"body":126},"Comparing the two versions",{"type":26,"children":127},[128],{"type":29,"tag":30,"props":129,"children":130},{},[131],{"type":34,"value":132},"A soundtrack VAMEVAL and a watch VAMEVAL don't follow exactly the same protocol. To track your progress, stick with one version.",{"prerequisites":134,"avoid_if":137},[135,136],"Several months of regular running, and 15 minutes of easy running without difficulty.","A track, or a flat route where your watch shows a reliable pace.",[138,139,140],"You have pain or a recent injury.","You did a hard session yesterday.","You are ill, coming back from a break, or unsure about your health: get medical advice before a maximal effort.",[142,151,160,169,178],{"question":143,"answer":144},"How do you work out your vVO₂max from a VAMEVAL test?",{"type":26,"children":145},[146],{"type":29,"tag":30,"props":147,"children":148},{},[149],{"type":34,"value":150},"In the original version, your vVO₂max is the speed of your last full stage. In the watch version, multiply your current vVO₂max by the % of your last full stage. With 16 km\u002Fh and a last stage at 106%, your new vVO₂max is 17 km\u002Fh (16 × 1.06 = 16.96).",{"question":152,"answer":153},"How does the original VAMEVAL work?",{"type":26,"children":154},[155],{"type":29,"tag":30,"props":156,"children":157},{},[158],{"type":34,"value":159},"On a track marked with cones every 20 m, a soundtrack beeps to set the rhythm. It starts at 8 km\u002Fh, then adds 0.5 km\u002Fh every minute. You need to be level with a cone at each beep; the test ends when you are more than 2 m behind. It needs the recording and someone to judge, which is why it's a staple of French clubs and school PE.",{"question":161,"answer":162},"Is the VAMEVAL the same as the bleep test?",{"type":26,"children":163},[164],{"type":29,"tag":30,"props":165,"children":166},{},[167],{"type":34,"value":168},"Not quite. The bleep test, Léger's 20-metre shuttle run, goes back and forth over 20 m, with stages of about a minute. The VAMEVAL is run around a track, with no turns, which suits runners better: the speed you reach is closer to the speed you actually run at. Both come from Luc Léger's work.",{"question":170,"answer":171},"VAMEVAL or half Cooper test?",{"type":26,"children":172},[173],{"type":29,"tag":30,"props":174,"children":175},{},[176],{"type":34,"value":177},"The VAMEVAL sets the pace, so your result depends less on how well you pace an effort: its big advantage if you tend to go off too fast. The half Cooper needs only a track and a stopwatch, but the pacing is up to you. Both measure your vVO₂max; stick with the same one from test to test.",{"question":179,"answer":180},"How long does a VAMEVAL test take?",{"type":26,"children":181},[182],{"type":29,"tag":30,"props":183,"children":184},{},[185],{"type":34,"value":186},"About 40 minutes with the warm-up and cool-down. The test itself lasts as long as you do: if your current vVO₂max is right, you crack around 100%, after roughly ten minutes of stages. The full session, up to 121%, runs to 43 minutes.",{"level":188,"text":189},"moderate",{"type":26,"children":190},[191],{"type":29,"tag":30,"props":192,"children":193},{},[194],{"type":34,"value":195},"VAMEVAL: Cazorla and Léger (1993), designed to make the Léger and Boucher test (Université de Montréal, 1980) more accessible and more precise, with one-minute stages instead of two. Start at 8 km\u002Fh, 0.5 km\u002Fh more every minute, cones every 20 m; the test ends when the runner is more than 2 m behind a cone at the signal. The Léger and Boucher test was compared with laboratory-measured VO₂max when it was published. The watch version here is a Wattson adaptation: the 70% start, the 3% steps, the warm-up and the cool-down are Wattson choices, and a watch's pace is less precise than cones. Bottom line: France's reference vVO₂max test; the watch version is more practical, less precise than the soundtrack 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