Léger-Boucher Test
Designed by researchers Léger and Boucher, this progressive test determines your Maximal Aerobic Speed (MAS) from 2-minute levels at a set pace, with no complex equipment required.
Understanding and running this fitness test
The Léger-Boucher test is a classic of physical assessment, particularly valued for measuring an individual's MAS. It is widely used by athletes, especially runners, to evaluate their endurance and aerobic capacity.
The test aims to estimate VO2max: the maximum amount of oxygen a person can use during intense exercise. This measure is central to assessing aerobic endurance in sports such as running. What sets the test apart is its progressive method, with 2-minute levels at a set pace that increases gradually.
How the test works
The principle is a progressive effort in which participants run between two lines 20 metres apart, following a set, increasing speed. The speed rises every two minutes, with audio cues marking the start and end of each level.
The goal is to hold the pace until you can no longer keep up with the audio signals. The highest speed reached before stopping is used to calculate your MAS.
Calculator
Calculate your MAS
Select the last level you completed to get your estimated MAS.
Doing the test yourself
Running the Léger-Boucher test on your own takes good preparation and a precise knowledge of the protocol. Here is the equipment you need:
- A flat, clear space 20 metres long
- Two cones or floor markers defining the 20 metres
- An audio recording with the start beeps
- A watch or stopwatch to keep track of time
- Comfortable clothing suited to running
Protocol
How the test unfolds
- PreparationPlace your cones or markers exactly 20 metres apart. Make sure the area is clear and safe to run in.
- StartAfter a proper warm-up, stand behind one of the start lines and start the audio.
- Level 1On each beep, run to the other end and back, keeping the pace dictated by the beeps. Each level lasts 2 minutes.
- Following levelsKeep increasing your speed at each new level. Stay steady and hold your pace even as it gets faster.
- End of the testThe test stops when you can no longer reach the 20-metre line in time, or in case of excessive fatigue.
Level player
Beeps generated live in your browser
The level-change signal is generated directly by your browser (2 minutes per level, +1 km/h at each level).
Reference chart
The 13-level chart
Cumulative distance and time at the end of each speed level.
| Level | Speed (MAS) | Cumulative distance | Cumulative time |
|---|---|---|---|
| 1 | 8 km/h | 300 m | 2 min 15 s |
| 2 | 9 km/h | 600 m | 4 min 15 s |
| 3 | 10 km/h | 950 m | 6 min 21 s |
| 4 | 11 km/h | 1,350 m | 8 min 32 s |
| 5 | 12 km/h | 1,750 m | 10 min 32 s |
| 6 | 13 km/h | 2,200 m | 12 min 37 s |
| 7 | 14 km/h | 2,700 m | 14 min 45 s |
| 8 | 15 km/h | 3,200 m | 16 min 45 s |
| 9 | 16 km/h | 3,750 m | 18 min 49 s |
| 10 | 17 km/h | 4,350 m | 20 min 56 s |
| 11 | 18 km/h | 4,950 m | 22 min 56 s |
| 12 | 19 km/h | 5,600 m | 24 min 59 s |
| 13 | 20 km/h | 6,300 m | 27 min 05 s |
Interpreting your results
The speed reached during the last completed level is your MAS. For example, if you stop the test at 14 km/h, that value is your MAS. Various online tools can then convert this MAS into performance estimates over different distances.
It is advisable to repeat this test periodically to adjust your goals and track your progress.
Practical tips for a good test
- Hydrate properly before, during and after the effort.
- Wear proper running shoes to avoid injury.
- Plan an adequate rest period before the test.
- Use a safe space, free of potentially dangerous obstacles.
- Warm up well to prepare your muscles and joints.
Using your results in training
With your test results, you can structure a training programme around your MAS. To build endurance, running at an intensity between 60% and 70% of your MAS over extended periods is often recommended. To sharpen performance, you can add interval sessions: running fast over short durations, followed by recovery phases.
Recommended gear
To run the test in good conditions
- Sports stopwatch View on Amazon →
- Set of training cones View on Amazon →
- Running training guide View on Amazon →
Amazon affiliate links: if you buy, this site earns a commission at no extra cost to you.
Frequently asked questions
FAQ
What is the difference with the beep test (20 m shuttle run)?
The Léger-Boucher test is preferably run as a continuous loop rather than repeated shuttles, with 2-minute levels (versus 1 minute for the classic shuttle-run test). Both tests estimate your MAS from the last level reached.
Can I do the test alone, without a group?
Yes: the level player above generates the audio signals for solo use. Just make sure you run on a long enough course (track or marked loop) to hold the required pace.
Should I retake the test regularly?
It is advisable to repeat this test periodically to adjust your goals and track your progress. Recurring tests also let you personalise your training further.
How do you measure your MAS alone, without equipment?
The beep player above is all you need: it sets the pace to hold, with no stopwatch or partner required. Simply note the last level you reach before stopping and read your MAS in the chart.