Atelier VMA 1500 m Bois de L'Huisserie

Just a stone's throw from Laval and at the foot of the Bois de l'Huisserie (and the Atelier Côte!), enjoy a lovely view over La Mayenne and the Cumont lock for your tests and training sessions!

This workshop is signposted in both directions every 100 metres over a distance of 1,500 metres (1.5 km); it's also possible to follow the route with an audioguide (signs every 100 metres). It's perfect for everyone, whether you want to practise, test your skills or simply enjoy the thrill of speed.

For a bucolic start and a clear finish, ideally start from the Chemin de Sainte Croix at l'Huisserie (No, the V.M.A. workshop is not a Way of the Cross ;-), but before that, enjoy the view over the other bank and the atypical 'Principality' of Saint Pierre le Potier, once accessible by a manual ferry!

M.A.V. (Maximum Aerobic Speed) is the running speed at which runners reach their maximum oxygen consumption (known as VO2max)! In practical terms, this is the most sustained pace that can be maintained regularly for a period of 4 to 6 minutes.

By extrapolating your V.M.A. (in %), you can find out the maximum speed you'll be able to maintain over different distances... and train at paces suited to your abilities!

You're on your way to some great trails in Mayenne, a 10km, a half-marathon or a marathon... and why not an Ultra-Trail!

Suggested tests for this workshop:
In each case, first warm up for 15 to 20 minutes and then gradually accelerate. Take the opportunity to walk around the workshop and look for the distance markers (this will help you to situate yourself better when you're tested at the end of the test :)

Start the stopwatch and set off for your first test! If you're less experienced, be careful not to go too fast or you might not last the whole test! Remember to maintain your speed over the whole distance!

Already there!?

All that's left is to get your V.M.A. value!
You're not that out of breath and you like calculations:
Divide the distance in metres by the time in seconds and multiply by 3.6* ;
Example of manual calculation: You covered the 1.5 km in 6 minutes and 26 seconds! Well done!
Distance = 1500 metres
Time in seconds = (6 minutes × 60) = 360 + your precious 15 seconds = 375!
Maximum Aerobic Speed (M.A.S.) = 1500/375 x 3.6* = 14.4 km/h....
Another example: You covered the 1500 metres in 5 minutes and 3 seconds... Great performance!
Distance in metres = 1500
Time in seconds = (5 minutes × 60) = 300 + your precious 3 seconds = 303!
Maximum Aerobic Speed (M.A.S.) = 1500/303 x 3.6* = 17.82 km/h....

You've already got the urge to do the test again ... all that's left to do is find out your potential future times with this Table of Paces and MAV!

Finally, we'd like to add that a VMA test is worth doing twice a year for those who want to assess their ability on a regular basis.

Finally, to 'work on' your now precious VMA, don't hesitate to use this workshop for your individual or group split exercises!

An example of training (there are many, so don't hesitate to ask a club, association or coach!)


Beginner level: 2 to 3 sets of 5 runs of 30 seconds each with 30 seconds recovery (jogging) at 110% of your MAV. Recovery time between sets should be 3 minutes.

Regular or advanced level: 2 to 3 sets of 10 x 30/30 (pace 110% of your VMA); Recovery time between sets will be 3 minutes.

*To convert a speed in m/s into km/h, multiply the speed in m/s by 3.6 because 1 hour = 3600 seconds and 1 kilometre = 1000 metres.

courzyvite.run: an interesting site for calculating your VMA and planning your goals!


And above all, if you haven't already done so, download the On Piste app and let it guide you every 100 metres throughout the workshop!

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