[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-supramaximal-short-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":205,"blocks":403,"related":454},"running-supramaximal-short-intervals","running","sprint","advanced","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"15\u002F15 supra-VMA : 2 × 12 à 115–120 % de VMA","Le 15\u002F15 supra-VMA : 2 séries de 12 × 15 s à 115–120 % de ta VMA, 15 s de marche entre chaque. Distances pour une VMA de 14 à 18 km\u002Fh et études. 40 min.",[15,16],"gps_watch","track",[18,21,23],{"citation":19,"url":20},"Dupont G., Berthoin S., Can J Appl Physiol 2004;29(Suppl):S3-S16",null,{"citation":22,"url":20},"Dupont G. et al., Can J Appl Physiol 2002;27:103-115",{"citation":24,"url":20},"Billat V. L., Sports Med 2001;31(2):75-90",{"h1":26,"summary":27,"purpose":38,"execution":74,"feel":96,"mistakes":103,"not_for":146,"faq":154,"evidence":196},"15\u002F15 supra-VMA à 120 % (2 × 12)",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Le 15\u002F15 supra-VMA : 2 séries de 12 × 15 secondes à 115–120 % de ta VMA, avec 15 secondes de marche entre chaque répétition. 12 minutes d'efforts en 40 minutes de séance. Plus vite que la VMA, avec une respiration qui reste haute jusqu'au bout.",{"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},"Des efforts de 15 secondes permettent de courir bien au-dessus de ta VMA sans t'épuiser tout de suite. Ta vitesse et ta tolérance aux efforts très intenses travaillent, et ton système aérobie aussi : avec 15 secondes de pause seulement, ta respiration n'a jamais le temps de redescendre.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"Ce format a été étudié en laboratoire par Grégory Dupont et Serge Berthoin. Leur constat le plus utile : avec une récup passive plutôt qu'en trottinant, les coureurs tenaient bien plus longtemps, pour un temps passé près de leur VO₂max à peu près identique. D'où la marche ici. En revanche, aucune étude d'entraînement sur plusieurs semaines n'a été retrouvée sur ce format.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Les coureurs expérimentés, déjà à l'aise en VMA courte, avec le ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-15-15",[63],{"type":36,"value":64},"15\u002F15 VMA",{"type":36,"value":66}," ou le 30\u002F30. Il te faut une VMA mesurée récemment : toutes les distances en dépendent. Pas pour les débutants, ni en période de fatigue.",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72],{"type":36,"value":73},"C'est une séance intense à part entière : une fois par semaine au plus, sur quelques semaines, à la place de ta séance de VMA plutôt qu'en plus. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course.",[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 %, avec quelques accélérations progressives. Sur piste, pose un plot à la distance de ton effort : à VMA 16 km\u002Fh, 77 à 80 mètres depuis la ligne de départ.",{"type":28,"children":83},[84],{"type":31,"tag":32,"props":85,"children":86},{},[87],{"type":36,"value":88},"Deux séries de 12 × 15 secondes à 115–120 % de ta VMA, chacune suivie de 15 secondes de marche, avec 3 minutes de marche entre les séries. À VMA 16 km\u002Fh, ça fait 77 à 80 mètres en 15 secondes, entre 3'16 et 3'08\u002Fkm. Cours à vitesse constante, comme un sprint contrôlé, pas à fond. Les 15 secondes de marche te ramènent à ton point de départ : c'est plus simple qu'un arrêt complet, que la montre ne sait pas programmer. Si ta vitesse chute nettement, arrête la série.",{"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 tu as dû arrêter une série avant la fin, note à quelle répétition : la prochaine fois, commence par la version plus accessible plutôt que de forcer.",{"type":28,"children":97},[98],{"type":31,"tag":32,"props":99,"children":100},{},[101],{"type":36,"value":102},"Chaque effort ressemble à un sprint contrôlé : rapide, mais tenu. Les 15 secondes de marche ne suffisent pas à reprendre ton souffle, et la respiration monte de répétition en répétition. Les trois ou quatre dernières de chaque série sont très dures. Repère : 8 à 9 sur 10.",[104,119,128,137],{"title":105,"body":106},"Le confondre avec le 15\u002F15 VMA",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111,113,117],{"type":36,"value":112},"Le ",{"type":31,"tag":59,"props":114,"children":115},{"href":61},[116],{"type":36,"value":64},{"type":36,"value":118}," se court à 100 % de ta VMA, avec une récup trottée. Celui-ci se court à 115–120 %, avec une récup marchée. Ce sont deux séances différentes : ne mélange pas l'allure de l'un avec la récup de l'autre.",{"title":120,"body":121},"Courir en vrai sprint",{"type":28,"children":122},[123],{"type":31,"tag":32,"props":124,"children":125},{},[126],{"type":36,"value":127},"La cible est au-dessus de ta VMA, pas à ta vitesse maximale. Un départ en sprint te fait dépasser la distance au début, puis te laisse sans jambes à la moitié de la série.",{"title":129,"body":130},"Ajouter cette séance à ta VMA",{"type":28,"children":131},[132],{"type":31,"tag":32,"props":133,"children":134},{},[135],{"type":36,"value":136},"Elle remplace une séance de VMA, elle ne s'y ajoute pas. Deux séances aussi intenses dans la semaine, c'est un risque de fatigue et de blessure pour un bénéfice incertain.",{"title":138,"body":139},"Trottiner pendant la récup",{"type":28,"children":140},[141],{"type":31,"tag":32,"props":142,"children":143},{},[144],{"type":36,"value":145},"La séance a été pensée avec une récup marchée. En trottinant, tu fatigues plus vite et la deuxième série s'effondre. Marche franchement, sans t'arrêter.",{"prerequisites":147,"avoid_if":150},[148,149],"Une VMA mesurée récemment : toutes les distances en dépendent.","Plusieurs séances de VMA courte déjà faites, comme un 15\u002F15 ou un 30\u002F30.",[151,152,153],"Tu débutes en course à pied, ou tu es en période de fatigue.","Tu as une douleur ou une blessure récente, surtout aux mollets ou aux ischios.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[155,164,178,187],{"question":156,"answer":157},"À quelle vitesse courir un 15\u002F15 supra-VMA ?",{"type":28,"children":158},[159],{"type":31,"tag":32,"props":160,"children":161},{},[162],{"type":36,"value":163},"À 115–120 % de ta VMA. En 15 secondes, ça fait 67 à 70 mètres à VMA 14 km\u002Fh, 77 à 80 mètres à VMA 16, 86 à 90 mètres à VMA 18. Pose des plots à ces distances : sur 15 secondes, ils sont plus fiables que la montre.",{"question":165,"answer":166},"15\u002F15 supra-VMA ou 15\u002F15 VMA ?",{"type":28,"children":167},[168],{"type":31,"tag":32,"props":169,"children":170},{},[171,172,176],{"type":36,"value":112},{"type":31,"tag":59,"props":173,"children":174},{"href":61},[175],{"type":36,"value":64},{"type":36,"value":177}," se court à 100 % avec une récup trottée : c'est une séance de VO₂max. Le 15\u002F15 supra-VMA se court à 115–120 % avec une récup marchée : plus explosif, il sollicite davantage la vitesse et la filière anaérobie. Commence par le premier.",{"question":179,"answer":180},"Pourquoi marcher pendant la récup ?",{"type":28,"children":181},[182],{"type":31,"tag":32,"props":183,"children":184},{},[185],{"type":36,"value":186},"Parce qu'en laboratoire, une récup passive a permis de tenir bien plus longtemps qu'une récup en trottinant, pour un temps près de la VO₂max comparable. Un arrêt complet ne se programme pas sur une montre, et il raidit les jambes : la marche est le bon compromis.",{"question":188,"answer":189},"Combien de répétitions pour commencer ?",{"type":28,"children":190},[191],{"type":31,"tag":32,"props":192,"children":193},{},[194],{"type":36,"value":195},"Deux séries de 8 à 10, avec la version à 110 % et récup trottée si tu découvres le format. Passe ensuite à 115–120 % avec récup marchée, puis monte à 12 par série tant que ta vitesse reste constante. Si elle chute, la série s'arrête là.",{"level":197,"text":198},"limited",{"type":28,"children":199},[200],{"type":31,"tag":32,"props":201,"children":202},{},[203],{"type":36,"value":204},"Dupont et Berthoin (Can J Appl Physiol 2004;29(Suppl):S3-S16), 12 hommes : 15 secondes à 120 % de la VMA alternées avec 15 secondes de récup passive ou active, à 50 % de la VMA, jusqu'à épuisement. Avec récup passive, les coureurs tiennent 745 ± 171 secondes, contre 445 ± 79 en récup active, pour un temps à VO₂max proche (191 ± 135 secondes contre 180 ± 121). Dupont et ses collègues (Can J Appl Physiol 2002;27:103-115) avaient déjà étudié ce type d'efforts courts au-dessus de la VMA. Billat (Sports Med 2001;31(2):75-90) note que les formats de 10 à 15 secondes avec 15 à 40 secondes de repos sollicitent difficilement le seul système anaérobie. Ce sont des études ponctuelles en laboratoire : aucune étude d'entraînement sur plusieurs semaines n'a été retrouvée. Le format 10\u002F20 à 110 % de VMA vient d'un programme de la ligue de football Auvergne-Rhône-Alpes (2025) : usage attesté, origine non retrouvée. Le découpage en 2 × 12, proche de la durée tenue avec récup passive dans l'étude, la plage de 115–120 %, la marche à la place de l'arrêt, la pause de 3 minutes, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve sur la réponse immédiate, faible sur 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