FITNESS TESTS
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VMA, Cooper, VO2 Max, Luc Léger, FMS,
Y-Balance, 1RM, Isometric, 30-15 IFT, ...Explore the full range offitness tests for athletes
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"The VAMEVAL, Luc Léger and Cooper tests are perfectly built in. Real time saver."
Marc L., Strength & conditioning coach
"Finally a tool that brings all my fitness assessments together. It's a game changer!"
Sophie D., Personal trainer
"The progress tracking is super clear. My athletes love seeing their stats"
Thomas R., Running coach
"Essential for standardizing my protocols with my clients. A must-have!"
Julie M., PE teacher
Validated protocols
Standardized andscientifically validated tests
THE ESSENTIALFITNESS TESTS
Comprehensive assessments built on the protocols used by elite sports professionals.
VMA & Endurance Tests
VAMEVAL, 30-15 IFT, Cooper, Luc Léger. Accurate measurement of your VO2 Max and VMA.
Strength Tests (1RM)
1RM calculator, isometric tests, explosive strength and muscular power.
Speed Tests
30m sprint, reaction time, movement speed and agility tests (T-Test).
Mobility & Flexibility
Sit and reach, Y-Balance Test, FMS (Functional Movement Screen).
Test in progress
VAMEVAL
Estimated VMA
16.5 km/h
GUIDES FORSPORTS COACHES
Proven methods and detailed protocols to transform your training sessions
Why test
your athletes? 🤔
3 487+ coaches use our scientifically validated protocols to transform their results
Quantify progress
Accurately measure how your athletes' physical capacities evolve over time.
Individualize training
Tailor your programs to the strengths and weaknesses you identify.
Prevent injuries
Spot imbalances and weak spots before it's too late.
Track performance
Compare results over time with repeatable protocols.
"You can only improve what you measure"
— Backed by sports science and 3 487+ coaches in the field
They transformed
their testing
A huge time saver
"The page on the Luc Léger test saves me time and gives me amazing visibility with my classes. So handy!"
Reliable, science-backed protocols
"Every protocol meets scientific standards. My sports science students love how rigorous the tests are."
Top-notch progress tracking
"I already use Fit'Distance, so I'm not exactly objective, but all the articles and simulators are really useful! Great work, team!"
"If you can't measure it, you can't improve it."
— Peter Drucker
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Free fitness tests
VAMEVAL, Luc Léger, 1RM, and more.
Tailor-made programs
Personalized creation and tracking
Nutrition tracking
MyFitnessPal built in
And much more...
App, assessments, notifications, forms, and more.
FREQUENTLY ASKEDQUESTIONS
Backed by science. Answers that matter.
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.
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!
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.
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!
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.
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!
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