How to run the test
- Put cones every 20 m around the track.
- Run along the track: be at the next cone on each beep.
- The speed goes up step by step.
- Tap a player who is behind. Two misses in a row — they are out.
Course layout
Levels and speeds
VAM-EVAL (20 m cones). Times are rounded to 0.1 s.
| Level | Speed, km/h | Shuttles | Shuttle time, s | Total distance, m | Total time |
|---|---|---|---|---|---|
| 0 | 8 | 13 | 9 | 260 | 1:57 |
| 1 | 8.5 | 7 | 8.6 | 400 | 2:56 |
| 2 | 9 | 7 | 8.2 | 540 | 3:53 |
| 3 | 9.5 | 8 | 8 | 700 | 4:54 |
| 4 | 10 | 9 | 7.5 | 880 | 5:59 |
| 5 | 10.5 | 8 | 6.9 | 1,040 | 6:54 |
| 6 | 11 | 10 | 6.8 | 1,240 | 7:59 |
| 7 | 11.5 | 9 | 6.3 | 1,420 | 8:56 |
| 8 | 12 | 10 | 6.2 | 1,620 | 9:56 |
| 9 | 12.5 | 11 | 5.9 | 1,840 | 11:00 |
| 10 | 13 | 10 | 5.6 | 2,040 | 11:55 |
| 11 | 13.5 | 12 | 5.5 | 2,280 | 12:59 |
| 12 | 14 | 11 | 5.2 | 2,500 | 13:56 |
| 13 | 14.5 | 12 | 5.1 | 2,740 | 14:55 |
| 14 | 15 | 13 | 5 | 3,000 | 15:58 |
| 15 | 15.5 | 13 | 4.7 | 3,260 | 16:58 |
| 16 | 16 | 13 | 4.5 | 3,520 | 17:57 |
| 17 | 16.5 | 14 | 4.5 | 3,800 | 18:58 |
| 18 | 17 | 14 | 4.3 | 4,080 | 19:58 |
| 19 | 17.5 | 15 | 4.2 | 4,380 | 20:59 |
| 20 | 18 | 15 | 4 | 4,680 | 21:59 |
| 21 | 18.5 | 15 | 3.9 | 4,980 | 22:58 |
| 22 | 19 | 16 | 3.8 | 5,300 | 23:58 |
| 23 | 19.5 | 16 | 3.7 | 5,620 | 24:58 |
| 24 | 20 | 17 | 3.7 | 5,960 | 25:59 |
| 25 | 20.5 | 17 | 3.5 | 6,300 | 26:59 |
| 26 | 21 | 17 | 3.5 | 6,640 | 27:57 |
| 27 | 21.5 | 18 | 3.4 | 7,000 | 28:57 |
| 28 | 22 | 19 | 3.3 | 7,380 | 29:59 |
| 29 | 22.5 | 18 | 3.2 | 7,740 | 30:57 |
| 30 | 23 | 20 | 3.2 | 8,140 | 32:00 |
| 31 | 23.5 | 19 | 3.1 | 8,520 | 32:58 |
| 32 | 24 | 20 | 3 | 8,920 | 33:58 |
| 33 | 24.5 | 21 | 3 | 9,340 | 35:00 |
| 34 | 25 | 21 | 2.9 | – | 36:00 |
Versions you can run in the app
VAM-EVAL (20 m cones)Université de Montréal (Léger-Boucher)
Questions
How does VAM-EVAL start?
It starts at 8 km/h for 2 minutes, then the speed goes up by 0.5 km/h every minute.
When is a runner out?
In VAM-EVAL a runner is out after being more than 2 m short of the cone two times in a row, or when they stop.
What does the result mean?
The result is the speed of the last stage completed, in km/h. This is the runner's maximal aerobic speed.
Run this test with Sport Test Lab
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