VAM – WHAT IS IT, HOW DO I IMPROVE IT, WHATS A GOOD VAM NUMBER?
VAM stands for Velocita Ascensionale Media, or Average Climbing Speed, and it measures the rate of vertical elevation gained in meters per hour. It's a key performance metric, especially for hilly or mountainous terrain, as it indicates a cyclist's climbing ability and fitness, correlating closely with their power-to-weight ratio. VAM is calculated as (meters ascended × 60) / minutes ascending.
Your VAM will vary depending on the gradient of a climb. On a short 20% climb it will be much higher than on a long climb of, say, 6% so it’s important to remember that if you are focusing on improving your VAM then the effort needs to be on a like for like climb.
HOW TO IMPROVE YOUR VAM
To improve your VAM focus on training at a higher gradient, increasing your FTP and ensuring proper recovery and nutrition. Seek out routes with a steady gradient as the steeper the incline the higher your VAM. VAM is all about how much power you can push uphill so focus also on increasing your FTP.
Incorporate hill repeats into your training and sweet spot intervals or longer climbs where you can maintain consistency.
Ensure as always good sleep, nutrition and balanced workouts and consistency to improve fitness and ability
WHAT’S A GOOD VAM NUMBER
Pro Tour riders VAM is generally from 1600 m/h and up to 1800 m/h or beyond if they are pure climbers.
A top amateur rider will be around 1100-1300 m/h
Whilst a good club cyclist can expect to be in the region of 700- 900 m/h