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The Fit'Distance hub · 13 free tools

The directory of all your tests & simulators.

Every Fit'Distance calculator and simulator, sorted by use case. VMA, Cooper, Luc Léger, 1RM, paces — a validated protocol behind every result.

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Glossary

Understand the tests at a glance

VMA
Maximal aerobic speed: the pace at which VO2 max is reached. The basis for every pace calculation.
VO2 max
Maximum volume of oxygen consumed per minute (ml/kg/min). A key marker of aerobic capacity.
Half-Cooper test
A 6-minute run. VMA = distance covered (m) / 100.
Cooper test
A 12-minute run; estimates VO2 max and VMA.
Luc Léger test
A 20 m shuttle test; the stage reached converts to VMA, no GPS.
30-15 IFT
Intermittent test (30 s / 15 s), the reference for team sports.
1RM
The maximum load you can lift once, estimated from a submaximal set.
RPE
Rate of perceived exertion (often paired with RIR) to steer intensity.
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FAQ

Frequently asked questions

How do you calculate your VMA with the 6-minute test?
The 6-minute VMA test, also called the half-Cooper, is simple to run: cover as much distance as possible in 6 minutes. To calculate your VMA, just divide the distance covered (in metres) by 100. For example, if you cover 1500m, your VMA is 15 km/h. Here are the benchmarks: 1200m = 12 km/h (beginner), 1600m = 16 km/h (good level), 1800m+ = 18 km/h (excellent). Our free tools automatically calculate your VMA and your training paces. Open the tool →
What's the difference between the VAMEVAL and the Luc Léger test?
The VAMEVAL is run continuously on a track with 1-minute stages (starting at 8 km/h, +0.5 km/h per stage). The Luc Léger test uses 20m shuttles with turnarounds, which makes it more demanding on the muscles. As a result, the VAMEVAL usually gives a VMA 0.5 to 1 km/h higher. For team sports like football, go for the 30-15 IFT, which includes changes of direction. Choose based on your sport and your goals! Open the tool →
How do I interpret my Cooper test result?
The Cooper test (12 minutes of maximal running) lets you estimate your VO2 Max and your VMA. For a man aged 20-30: under 2200m = poor fitness, 2400-2800m = good condition, over 2800m = excellent shape! To estimate your VMA: divide the distance by 200. If you prefer more precision, go for the half-Cooper test (6 minutes), which correlates better with real VMA. Use our free simulator to interpret your results. Open the tool →
Which VMA chart should I use for my age and level?
Your VMA varies with age and fitness level. For men: aged 15-20 aim for 14-18 km/h, aged 30-40 rather 12-16 km/h. Women are generally 1-2 km/h lower. In football: U15 (13-15 km/h), amateur senior (15-17 km/h), pro (17-20 km/h). Download our customizable Excel charts that automatically calculate your training zones (endurance at 70%, threshold at 85%, VMA at 100%). Over 2000 coaches already use them! Open the tool →
How do I calculate my training paces from my VMA?
Turn your VMA into concrete paces! For a VMA of 15 km/h: your base endurance (65-75%) will be between 5'20" and 6'09" per km, your threshold pace (85-90%) between 4'27" and 4'42"/km, and your short VMA sessions (95-105%) between 3'48" and 4'13"/km. For 30/30 intervals, run at 105% of VMA for 30 seconds. Our online calculator instantly generates your personalized training plan with all your paces. Open the tool →
Which VMA test should I choose for football?
For football and team sports, the 30-15 IFT is ideal because it simulates the intermittent efforts of a match. The protocol: 30 seconds of running, 15 seconds of recovery, with changes of direction. The benchmarks: U15 (13-15 km/h), U17 (14-16 km/h), senior D1 (16-18 km/h), pro (17-20 km/h). The VAMEVAL remains a good alternative, especially if you have a GPS to map the course on your own pitch. Our detailed protocols are used by over 500 clubs!