The 6-minute VMA test: protocol, calculation and reading on Garmin
VMA, maximal aerobic speed, is the single number every pace in a running plan derives from. The 6-minute test is the simplest way to measure it without a track or a lab. Here is the exact protocol, the calculation, and how your AI coach reads it straight from your Garmin activity.
Last updated: 2026-09-19
The protocol
Fifteen minutes of easy warm-up with three progressive 20-second strides. Then six minutes all out, but even: the right pace is the one you can hold for exactly six minutes, no more, no less. Finally ten minutes of cool-down.
Terrain matters: flat, no sharp turns, no wind. A track or a straight cycle path works. Avoid heat above 25 °C and tired days: the test measures your best current level, not an average.
The calculation
VMA in km/h is the distance covered in the six minutes, in metres, divided by 100. For example, 1,550 metres in six minutes give a VMA of 15.5 km/h. A VMA of 15 km/h corresponds to a 4:00 per kilometre pace.
Your AI coach does this calculation itself: it reads the activity on Garmin, finds the fastest continuous six minutes, announces the value and its date, and records it only after you agree.
When to repeat the test
Every six to eight weeks during training, or as soon as sessions at a percentage of VMA feel too easy two weeks running. A VMA older than six weeks is no longer a reliable reference: the plan flags it as such.
- Flat, no wind, racing shoes.
- Six even minutes, not a sprint followed by a collapse.
- Repeat every six to eight weeks.
The test replaces a quality session, never a long run. The coach schedules it preferably at the start of a plan and at the end of an assimilation week, on fresh legs.
Frequently asked questions
Can I do the test on a treadmill?
Yes, at 1% incline to compensate for the lack of air resistance. The treadmill's displayed distance is generally reliable; the watch's is less so indoors.
Can my coach estimate my VMA without a test?
It proposes an estimate from a recent 10K time, for you to confirm. It never invents a value: without a test or a time, it schedules the test.
What VMA for a beginner runner?
Often between 11 and 14 km/h. The starting level does not matter: the plan sets itself on it and moves it up.
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