[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-anaerobic-capacity-intervals":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":25,"facts":194,"blocks":358,"related":373},"running-anaerobic-capacity-intervals","running","sprint","advanced","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Capacité anaérobie en course à pied : 6 × 45 s","Capacité anaérobie en course à pied : 6 × 45 s à 118–125 % de ta VMA, 3 min 30 de marche entre chaque. Pour les fins de 800 m et de 1 500 m. 47 min.",[15,16],"gps_watch","track",[18,21,23],{"citation":19,"url":20},"Billat V. L., Sports Med 2001;31(2):75-90",null,{"citation":22,"url":20},"Blondel N., Berthoin S., Billat V., Lensel G., Int J Sports Med 2001;22(1):27-33",{"citation":24,"url":20},"Daniels J., Daniels' Running Formula, Human Kinetics",{"h1":26,"summary":27,"purpose":38,"execution":65,"feel":87,"mistakes":94,"not_for":131,"faq":139,"evidence":185},"Capacité anaérobie : 6 × 45 s à 120 % de VMA",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","La séance de capacité anaérobie en course à pied : 6 efforts de 45 secondes à 118–125 % de ta VMA, avec 3 min 30 de marche entre chaque. 47 minutes de séance. Pour courir très vite de 30 secondes à 2 minutes, et tenir la brûlure des fins de 800 m ou de 1 500 m.",{"adaptation":39,"for_whom":51,"when":58},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"Au-dessus de ta VMA, ton système aérobie ne suffit plus : une part croissante de l'énergie vient de la filière anaérobie, celle qui produit vite mais s'épuise vite, et qui fait monter la brûlure dans les cuisses. Travailler dans cette zone améliore ta capacité à courir très vite sur une à deux minutes, et à le supporter.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"La séance est construite à partir de principes publiés, pas d'un protocole d'étude. À cette intensité, on tient en moyenne autour de deux minutes avant l'épuisement. Un effort de 45 secondes représente donc environ un tiers de ce temps limite : assez pour solliciter la filière, assez court pour le répéter six fois grâce à la longue marche.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56],{"type":36,"value":57},"Les coureurs de demi-fond ou de 5 km expérimentés, qui préparent une course où la fin se joue à la vitesse. Il te faut une VMA mesurée récemment : toutes les distances en dépendent. Pas pour les débutants, ni en reprise.",{"type":28,"children":59},[60],{"type":31,"tag":32,"props":61,"children":62},{},[63],{"type":36,"value":64},"Une séance par semaine au maximum, avec deux jours avant une autre séance intense, et jamais la veille d'une course. Elle trouve surtout sa place dans les semaines qui précèdent tes courses de demi-fond, une fois ta base de VMA construite.",[66,73,80],{"type":28,"children":67},[68],{"type":31,"tag":32,"props":69,"children":70},{},[71],{"type":36,"value":72},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %, avec quelques accélérations progressives. Sur piste, repère ta distance : à VMA 16 km\u002Fh, 236 à 250 mètres, soit un peu plus d'un demi-tour.",{"type":28,"children":74},[75],{"type":31,"tag":32,"props":76,"children":77},{},[78],{"type":36,"value":79},"Six efforts de 45 secondes à 118–125 % de ta VMA, chacun suivi de 3 min 30 de marche. À VMA 16 km\u002Fh, ça fait 236 à 250 mètres, entre 3'11 et 3'00\u002Fkm. Pars vite mais sans exploser : la vitesse doit rester la même du premier au dernier mètre, et d'un effort à l'autre. Si elle chute nettement, la séance s'arrête là. La marche est longue, et c'est elle qui te permet de garder la qualité.",{"type":28,"children":81},[82],{"type":31,"tag":32,"props":83,"children":84},{},[85],{"type":36,"value":86},"10 minutes de footing très facile, à 55–65 % de ta VMA. Compare tes distances : si les six sont proches, tu peux ajouter un effort la prochaine fois ; sinon, garde six efforts et soigne le départ.",{"type":28,"children":88},[89],{"type":31,"tag":32,"props":90,"children":91},{},[92],{"type":36,"value":93},"La brûlure arrive dans les cuisses dès la trentième seconde, et les dernières secondes de chaque effort sont lourdes : foulée qui se raccourcit, bras qui se crispent. La marche de 3 min 30 paraît d'abord longue, puis juste suffisante. Repère : 9 sur 10.",[95,104,113,122],{"title":96,"body":97},"Exploser sur les 15 premières secondes",{"type":28,"children":98},[99],{"type":31,"tag":32,"props":100,"children":101},{},[102],{"type":36,"value":103},"Un départ trop rapide te fait tenir 20 secondes à une vitesse folle, puis t'effondrer. La séance demande une vitesse constante sur 45 secondes : c'est ce qui entraîne ta capacité à tenir la fin d'une course.",{"title":105,"body":106},"Trottiner au lieu de marcher",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111],{"type":36,"value":112},"La récup marchée est longue pour une raison : retrouver assez de fraîcheur pour courir l'effort suivant à la même vitesse. En trottinant, tu transformes la séance en autre chose, et ta vitesse baisse dès le troisième effort.",{"title":114,"body":115},"La placer trop tôt dans la saison",{"type":28,"children":116},[117],{"type":31,"tag":32,"props":118,"children":119},{},[120],{"type":36,"value":121},"C'est une séance d'affûtage. Sans base d'endurance et de VMA, elle fatigue beaucoup pour peu de gain. Place-la dans les semaines qui précèdent tes courses.",{"title":123,"body":124},"L'enchaîner avec une autre séance intense",{"type":28,"children":125},[126],{"type":31,"tag":32,"props":127,"children":128},{},[129],{"type":36,"value":130},"La fatigue d'une séance anaérobie se ressent souvent le surlendemain. Laisse deux jours avant ta prochaine séance intense, et ne la place jamais la veille d'une course.",{"prerequisites":132,"avoid_if":135},[133,134],"Une VMA mesurée récemment : toutes les distances en dépendent.","Une base de VMA déjà construite, en efforts courts et longs.",[136,137,138],"Tu débutes en course à pied, ou tu reprends après une coupure.","Tu as une douleur ou une blessure récente.","Une course ou une autre séance intense est prévue dans les deux jours.",[140,149,158,167],{"question":141,"answer":142},"À quelle vitesse courir les 45 s ?",{"type":28,"children":143},[144],{"type":31,"tag":32,"props":145,"children":146},{},[147],{"type":36,"value":148},"À 118–125 % de ta VMA. En 45 secondes, ça fait 207 à 219 mètres à VMA 14 km\u002Fh, 236 à 250 mètres à VMA 16, 266 à 281 mètres à VMA 18. Sur piste, ces distances te servent de repères : vise la même à chaque effort.",{"question":150,"answer":151},"Qu'est-ce que la capacité anaérobie ?",{"type":28,"children":152},[153],{"type":31,"tag":32,"props":154,"children":155},{},[156],{"type":36,"value":157},"C'est la quantité d'énergie que tes muscles peuvent produire sans oxygène, sur des efforts très intenses de quelques dizaines de secondes à deux minutes environ. Elle compte sur 800 m, sur 1 500 m et dans les fins de course plus longues. La brûlure que tu ressens en fait partie.",{"question":159,"answer":160},"Pourquoi une récup aussi longue ?",{"type":28,"children":161},[162],{"type":31,"tag":32,"props":163,"children":164},{},[165],{"type":36,"value":166},"Pour garder la même vitesse sur les six efforts. Un effort de 45 secondes à cette intensité vide beaucoup tes réserves rapides ; il faut plusieurs minutes pour les reconstituer en partie. Avec une récup courte, tu ferais une séance de tolérance à la fatigue, plus lente.",{"question":168,"answer":169},"Cette séance est-elle utile pour un 10 km ?",{"type":28,"children":170},[171],{"type":31,"tag":32,"props":172,"children":173},{},[174,176,183],{"type":36,"value":175},"Peu. Sur 10 km, ce qui compte surtout, c'est ton seuil et ta VO₂max. Cette séance sert d'abord les courses de 800 m à 5 km, et les fins de course au sprint. Pour un 10 km, le ",{"type":31,"tag":177,"props":178,"children":180},"a",{"href":179},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-10k-pace-intervals",[181],{"type":36,"value":182},"fractionné à allure 10 km",{"type":36,"value":184}," est plus directement utile.",{"level":186,"text":187},"limited",{"type":28,"children":188},[189],{"type":31,"tag":32,"props":190,"children":191},{},[192],{"type":36,"value":193},"Séance construite à partir de principes publiés. Billat (Sports Med 2001;31(2):75-90) décrit l'entraînement par intervalles anaérobie au-dessus de la vVO₂max. Blondel, Berthoin, Billat et Lensel (Int J Sports Med 2001;22(1):27-33), 10 sujets, ont mesuré les temps limites à 90, 100, 120 et 140 % de la vVO₂max : environ 122 ± 27 secondes à 120 %, contre 65 ± 17 secondes à 140 %. Daniels prescrit des répétitions rapides avec une récup longue. Aucun protocole publié sous le format 6 × 45 secondes n'a été retrouvé : les durées, la plage de 118–125 %, la récup d'environ 4,7 fois l'effort, les variantes à 125 % sur 30 secondes et à 112 % sur 60 secondes, l'échauffement et le retour au calme sont des choix Wattson. Bilan : preuve faible sur le format, moyenne sur les principes, la relation entre vitesse et temps 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