[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-sprint-interval-training":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":202,"blocks":361,"related":376},"running-sprint-interval-training","running","sprint","advanced","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Sprints de 30 s en course à pied : 6 × 30 s à fond","Sprints de 30 s en course à pied : 6 sprints à fond, 3 min 30 de trot entre chaque. Distances pour une VMA de 14 à 18 km\u002Fh, études et risque de blessure.",[15,16],"gps_watch","track",[18,21,23],{"citation":19,"url":20},"Gibala M. J. et al., J Physiol 2006;575(3):901-911",null,{"citation":22,"url":20},"Hov H. et al., Scand J Med Sci Sports 2023;33(2):146-159",{"citation":24,"url":20},"Helgerud J. et al., Scand J Med Sci Sports 2023;33(11):2193-2207",{"h1":26,"summary":27,"purpose":38,"execution":74,"feel":96,"mistakes":103,"not_for":140,"faq":148,"evidence":193},"Sprints de 30 s à fond en course à pied (6 × 30 s)",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Les sprints de 30 s en course à pied : 6 sprints à fond, séparés par 3 min 30 de trot lent. 3 minutes d'effort dans une séance de 46 minutes. Un format étudié en course chez des coureurs bien entraînés, avec un vrai gain de vitesse et un risque de blessure documenté.",{"adaptation":39,"for_whom":51,"when":67},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"Trente secondes à fond sollicitent ta capacité anaérobie, ta puissance et ta vitesse, avec très peu de volume. En course à pied, les études montrent surtout des progrès de vitesse, sur des distances courtes comme sur le 3 000 m. L'effet sur la VO₂max, en revanche, reste faible : pour elle, les intervalles longs font mieux.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"Le format vient du vélo, où l'équipe de Martin Gibala l'a rendu célèbre. À pied, il change de nature : chaque foulée encaisse ton poids à très haute vitesse, et les muscles de l'arrière de la cuisse travaillent à leur limite. C'est là que se loge le risque de blessure.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Les coureurs expérimentés, en bonne santé, déjà habitués aux efforts rapides : lignes droites, VMA courte, côtes. Il te faut une VMA mesurée récemment pour caler l'échauffement et la récup. Si tu as déjà eu une blessure musculaire, aux ischios ou aux mollets, choisis plutôt les ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fsprint\u002Frunning-hill-sprints",[63],{"type":36,"value":64},"sprints en côte",{"type":36,"value":66},".",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72],{"type":36,"value":73},"Une séance de ce type par semaine au maximum, sur des jambes fraîches, après un jour facile ou de repos. Évite la veille d'une sortie longue, d'une autre séance intense ou d'une course. Commence par 4 sprints, puis passe à 6 au fil des semaines.",[75,82,89],{"type":28,"children":76},[77],{"type":31,"tag":32,"props":78,"children":79},{},[80],{"type":36,"value":81},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Ajoute quelques gammes et trois ou quatre accélérations progressives sur une ligne droite : tes ischios doivent être prêts avant le premier sprint.",{"type":28,"children":83},[84],{"type":31,"tag":32,"props":85,"children":86},{},[87],{"type":36,"value":88},"Six sprints de 30 secondes, à vitesse maximale mais gérée : rapide dès le départ, sans exploser sur les dix premiers mètres pour t'effondrer ensuite. À VMA 16 km\u002Fh, tu couvres 173 à 233 mètres, entre 2'53 et 2'09\u002Fkm : la plage de 130–175 % de ta VMA est indicative, ne la plafonne pas. Entre les sprints, 3 min 30 de trot très lent, à 50–60 % de ta VMA, soit 467 à 560 mètres à VMA 16.",{"type":28,"children":90},[91],{"type":31,"tag":32,"props":92,"children":93},{},[94],{"type":36,"value":95},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si un sprint t'a laissé une douleur vive à l'arrière de la cuisse ou au mollet, arrête la séance et ne recommence pas avant d'être complètement remis.",{"type":28,"children":97},[98],{"type":31,"tag":32,"props":99,"children":100},{},[101],{"type":36,"value":102},"La brûlure arrive vers la quinzième seconde, et les dix dernières sont très dures : jambes lourdes, parfois tremblantes, foulée qui se raccourcit. Les 3 min 30 de trot paraissent longues, mais tu en as besoin. Repère : 10 sur 10 sur les efforts.",[104,113,122,131],{"title":105,"body":106},"Exploser au départ",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111],{"type":36,"value":112},"Partir comme sur un 60 mètres, puis s'effondrer au bout de dix secondes, c'est la façon la plus sûre de te blesser sans profiter de la séance. La vitesse est maximale, mais tenue sur les 30 secondes.",{"title":114,"body":115},"Bâcler l'échauffement",{"type":28,"children":116},[117],{"type":31,"tag":32,"props":118,"children":119},{},[120],{"type":36,"value":121},"Un sprint à fond sur des muscles froids est le scénario classique de la déchirure. Gammes, lignes droites, accélérations : l'échauffement de cette séance est plus long que d'habitude, et c'est voulu.",{"title":123,"body":124},"Viser les 10 sprints des études",{"type":28,"children":125},[126],{"type":31,"tag":32,"props":127,"children":128},{},[129],{"type":36,"value":130},"Les études en course utilisaient 10 sprints chez des coureurs très entraînés, et c'est dans ce format qu'elles ont relevé des blessures. Pour un coureur amateur, 4 à 6 sprints suffisent largement.",{"title":132,"body":133},"Courir sur une surface glissante",{"type":28,"children":134},[135],{"type":31,"tag":32,"props":136,"children":137},{},[138],{"type":36,"value":139},"Herbe mouillée, virage serré, revêtement irrégulier : à cette vitesse, une glissade se paie cher. Choisis une piste ou une ligne droite plane et sèche.",{"prerequisites":141,"avoid_if":144},[142,143],"Une VMA mesurée récemment.","Une habitude des efforts rapides : lignes droites, VMA courte ou côtes.",[145,146,147],"Tu débutes en course à pied, ou tu reprends après une coupure.","Tu as déjà eu une blessure musculaire aux ischios ou aux mollets.","Tu es fatigué, ou une sortie longue, une séance intense ou une course est prévue le lendemain.",[149,158,175,184],{"question":150,"answer":151},"À quelle vitesse courir des sprints de 30 s ?",{"type":28,"children":152},[153],{"type":31,"tag":32,"props":154,"children":155},{},[156],{"type":36,"value":157},"À vitesse maximale, tenue sur les 30 secondes. Repère indicatif : 130 à 175 % de ta VMA, soit 152 à 204 mètres à VMA 14 km\u002Fh, 173 à 233 mètres à VMA 16, 195 à 263 mètres à VMA 18. Un coureur amateur sera souvent dans le bas de la plage, et c'est normal.",{"question":159,"answer":160},"Les sprints de 30 s font-ils progresser la VO₂max ?",{"type":28,"children":161},[162],{"type":31,"tag":32,"props":163,"children":164},{},[165,167,173],{"type":36,"value":166},"En course à pied, peu. Chez des coureurs bien entraînés, ce format a amélioré la vitesse, sur 300 mètres comme sur 3 000 mètres, sans faire monter nettement la VO₂max. Pour elle, des intervalles plus longs comme le ",{"type":31,"tag":59,"props":168,"children":170},{"href":169},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-norwegian-4x4",[171],{"type":36,"value":172},"4x4 norvégien",{"type":36,"value":174}," ont donné de meilleurs résultats dans les mêmes études.",{"question":176,"answer":177},"Les sprints de 30 s sont-ils risqués ?",{"type":28,"children":178},[179],{"type":31,"tag":32,"props":180,"children":181},{},[182],{"type":36,"value":183},"Plus que la plupart des séances. Dans une étude chez des coureuses bien entraînées, le groupe qui faisait des sprints de 30 secondes a eu plusieurs blessures liées à l'entraînement, contre aucune dans les groupes d'intervalles plus longs. Échauffement soigné, surface sûre, volume réduit : ce sont les trois garde-fous.",{"question":185,"answer":186},"Pourquoi 6 sprints, et pas 4 ou 10 ?",{"type":28,"children":187},[188],{"type":31,"tag":32,"props":189,"children":190},{},[191],{"type":36,"value":192},"À vélo, les études de Gibala utilisaient 4 à 6 sprints ; en course, les études en faisaient 10, chez des coureurs très entraînés. Six sprints se situent entre les deux : c'est un choix Wattson, pensé pour limiter le risque. Commence par 4 si tu découvres le format.",{"level":194,"text":195},"good",{"type":28,"children":196},[197],{"type":31,"tag":32,"props":198,"children":199},{},[200],{"type":36,"value":201},"Gibala et ses collègues (J Physiol 2006;575(3):901-911), 16 hommes actifs, 6 séances en 14 jours de 4 à 6 × 30 secondes à fond à vélo, à environ 250 % de la VO₂pic, avec 4 minutes de récup : des adaptations comparables à un entraînement d'endurance de volume bien plus élevé. En course, Hov et ses collègues (Scand J Med Sci Sports 2023;33(2):146-159), 48 hommes bien entraînés, 10 × 30 secondes à fond, environ 175 % de la VMA en moyenne sur tapis, avec 3 min 30 de récup active : pas de hausse significative de la VO₂max, mais un 3 000 m amélioré de 2,2 ± 2,2 % et un 300 m de 3,3 ± 2,8 %. Helgerud et ses collègues (Scand J Med Sci Sports 2023;33(11):2193-2207), 81 femmes bien entraînées : 8 blessures liées à l'entraînement dans le groupe 10 × 30 secondes, aucune dans les groupes 4 × 4 minutes et 8 × 20 secondes. Le nombre de sprints, entre la version vélo et la version course, la plage de 130–175 % VMA, l'intensité de la récup, que les études ne précisent pas, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve sur le principe, avec un risque de blessure documenté en 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s)",1730,[408,409,410,413,416,417,418,419,420,421,422,423,424,425,426,427,428,429],{"zone":208,"duration_seconds":226,"intensity":345},{"zone":211,"duration_seconds":212,"intensity":347},{"zone":214,"duration_seconds":411,"intensity":412},20,"135",{"zone":208,"duration_seconds":414,"intensity":415},10,"30",{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":414,"intensity":415},{"zone":214,"duration_seconds":411,"intensity":412},{"zone":208,"duration_seconds":226,"intensity":221},"same_family",{"slug":432,"sport":5,"category":6,"level":7,"intensity_unit":8,"name":433,"duration_seconds":434,"profile":435,"relation":430},"running-anaerobic-capacity-intervals","Capacité 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