[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-tabata":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":27,"facts":204,"blocks":365,"related":384},"running-tabata","running","sprint","advanced","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Tabata course à pied : 8 × 20 s \u002F 10 s à fond","Le Tabata en course à pied : 8 efforts de 20 s à fond, 10 s de marche entre chaque. Distances pour une VMA de 14 à 18 km\u002Fh, et ce qu'il donne à pied.",[15,16],"gps_watch","track",[18,21,23,25],{"citation":19,"url":20},"Tabata I. et al., Med Sci Sports Exerc 1996;28(10):1327-1330",null,{"citation":22,"url":20},"Tabata I. et al., Med Sci Sports Exerc 1997;29:390-395",{"citation":24,"url":20},"Hov H. et al., Scand J Med Sci Sports 2023;33(2):146-159",{"citation":26,"url":20},"Helgerud J. et al., Scand J Med Sci Sports 2023;33(11):2193-2207",{"h1":28,"summary":29,"purpose":40,"execution":67,"feel":89,"mistakes":96,"not_for":133,"faq":141,"evidence":195},"Tabata en course à pied (8 × 20 s \u002F 10 s)",{"type":30,"children":31},"root",[32],{"type":33,"tag":34,"props":35,"children":36},"element","p",{},[37],{"type":38,"value":39},"text","Le Tabata en course à pied : 8 efforts de 20 secondes à fond, séparés par 10 secondes de marche. Moins de 3 minutes d'efforts dans une séance de 29 minutes. Une adaptation du protocole d'origine, étudié sur ergocycle, aux preuves plus limitées en course.",{"adaptation":41,"for_whom":53,"when":60},{"type":30,"children":42},[43,48],{"type":33,"tag":34,"props":44,"children":45},{},[46],{"type":38,"value":47},"Le Tabata sollicite très fortement ta filière anaérobie et ta tolérance à l'effort maximal. Les 10 secondes de pause ne laissent presque pas récupérer : chaque effort démarre plus fatigué que le précédent, et ta respiration grimpe jusqu'au bout.",{"type":33,"tag":34,"props":49,"children":50},{},[51],{"type":38,"value":52},"Le protocole a été étudié sur ergocycle en 1996 par Izumi Tabata, avec des résultats nets sur la VO₂max et la capacité anaérobie. En course à pied, les études récentes sont moins enthousiastes : chez des coureurs bien entraînés, le gain de VO₂max est réel mais plus faible qu'avec des intervalles longs, et il n'a pas été retrouvé chez des coureuses.",{"type":30,"children":54},[55],{"type":33,"tag":34,"props":56,"children":57},{},[58],{"type":38,"value":59},"Les coureurs réguliers, avec une base solide et sans antécédent de blessure musculaire. Il te faut une VMA mesurée récemment pour caler l'échauffement et vérifier tes distances. Déconseillé aux débutants et en période de fatigue.",{"type":30,"children":61},[62],{"type":33,"tag":34,"props":63,"children":64},{},[65],{"type":38,"value":66},"Une séance de ce type par semaine au maximum, sur quelques semaines, plutôt qu'en plus d'une autre séance intense. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue ou d'une course.",[68,75,82],{"type":30,"children":69},[70],{"type":33,"tag":34,"props":71,"children":72},{},[73],{"type":38,"value":74},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %, avec quelques lignes droites. Choisis une piste ou une route plane et non glissante.",{"type":30,"children":76},[77],{"type":33,"tag":34,"props":78,"children":79},{},[80],{"type":38,"value":81},"Huit efforts de 20 secondes à fond, tenus de façon régulière, chacun suivi de 10 secondes de marche. À VMA 16 km\u002Fh, tu couvres 107 à 133 mètres, entre 3'08 et 2'30\u002Fkm : la plage de 120–150 % de ta VMA est indicative, ne la plafonne pas. Les 10 secondes de marche remplacent l'arrêt complet, que la montre ne sait pas programmer : marche lentement, sans t'arrêter.",{"type":30,"children":83},[84],{"type":33,"tag":34,"props":85,"children":86},{},[87],{"type":38,"value":88},"10 minutes de footing très facile, à 55–65 % de ta VMA. Ta respiration reste forte plusieurs minutes : laisse-la redescendre avant d'accélérer à nouveau, même sur le retour à la maison.",{"type":30,"children":90},[91],{"type":33,"tag":34,"props":92,"children":93},{},[94],{"type":38,"value":95},"Les deux premières répétitions semblent presque faciles. Vers la sixième, l'effort devient presque insoutenable : jambes lourdes, souffle au maximum, foulée qui se tasse. La respiration reste forte plusieurs minutes après la fin. Repère : 9 à 10 sur 10.",[97,106,115,124],{"title":98,"body":99},"Appeler Tabata n'importe quel 20\u002F10",{"type":30,"children":100},[101],{"type":33,"tag":34,"props":102,"children":103},{},[104],{"type":38,"value":105},"Le mot désigne aujourd'hui des dizaines de formats, souvent à une intensité modérée. Seul le 8 × 20 secondes à fond, avec 10 secondes de pause, correspond au protocole d'origine.",{"title":107,"body":108},"Exploser sur les premières répétitions",{"type":30,"children":109},[110],{"type":33,"tag":34,"props":111,"children":112},{},[113],{"type":38,"value":114},"À fond ne veut pas dire sprint de 60 mètres. Si les deux premiers efforts te laissent sans jambes, les six suivants se courent au ralenti. Vise une vitesse très élevée, mais tenue sur les 20 secondes.",{"title":116,"body":117},"Ajouter des séries trop tôt",{"type":30,"children":118},[119],{"type":33,"tag":34,"props":120,"children":121},{},[122],{"type":38,"value":123},"Une série bien faite est déjà très dure. Plusieurs séries ne se justifient que pour des coureurs expérimentés, avec 4 à 5 minutes de marche entre elles.",{"title":125,"body":126},"Négliger l'échauffement",{"type":30,"children":127},[128],{"type":33,"tag":34,"props":129,"children":130},{},[131],{"type":38,"value":132},"Huit efforts à fond sur des muscles froids, c'est un risque pour les ischios et les mollets. Les lignes droites de l'échauffement ne sont pas facultatives.",{"prerequisites":134,"avoid_if":137},[135,136],"Une VMA mesurée récemment.","Une base de course régulière et quelques séances de VMA déjà faites.",[138,139,140],"Tu débutes en course à pied, ou tu es en période de fatigue.","Tu as une douleur, une blessure récente ou un antécédent de blessure musculaire.","Une sortie longue ou une course est prévue le lendemain.",[142,151,169,178],{"question":143,"answer":144},"À quelle vitesse courir un Tabata ?",{"type":30,"children":145},[146],{"type":33,"tag":34,"props":147,"children":148},{},[149],{"type":38,"value":150},"À fond, mais de façon régulière sur les 20 secondes. Repère indicatif : 120 à 150 % de ta VMA, soit 93 à 117 mètres à VMA 14 km\u002Fh, 107 à 133 mètres à VMA 16, 120 à 150 mètres à VMA 18. Si tu termines les 8 efforts sans difficulté, tu n'étais pas à fond.",{"question":152,"answer":153},"Le Tabata fait-il progresser la VO₂max en course ?",{"type":30,"children":154},[155],{"type":33,"tag":34,"props":156,"children":157},{},[158,160,167],{"type":38,"value":159},"Un peu, chez des hommes bien entraînés, mais moins que des intervalles longs comme le ",{"type":33,"tag":161,"props":162,"children":164},"a",{"href":163},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-norwegian-4x4",[165],{"type":38,"value":166},"4x4 norvégien",{"type":38,"value":168},". Chez des coureuses bien entraînées, aucune hausse n'a été relevée. Le Tabata reste une séance de capacité anaérobie et de tolérance à l'effort, plus qu'une séance de VO₂max.",{"question":170,"answer":171},"Pourquoi marcher et pas s'arrêter ?",{"type":30,"children":172},[173],{"type":33,"tag":34,"props":174,"children":175},{},[176],{"type":38,"value":177},"Parce qu'une montre ne sait pas programmer un arrêt complet de 10 secondes, et que marcher évite de rester planté les jambes raides. Marche lentement : l'essentiel est de repartir à l'heure, pas de récupérer.",{"question":179,"answer":180},"Tabata en course ou à vélo ?",{"type":30,"children":181},[182],{"type":33,"tag":34,"props":183,"children":184},{},[185,187,193],{"type":38,"value":186},"À vélo, c'est le protocole d'origine, le mieux étudié, et sans impact. À pied, c'est une adaptation : chaque foulée encaisse ton poids à haute vitesse, ce qui charge les muscles et les tendons. Si tu as le choix et une ",{"type":33,"tag":161,"props":188,"children":190},{"href":189},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-tabata",[191],{"type":38,"value":192},"séance de Tabata à vélo",{"type":38,"value":194}," possible, c'est la version la plus sûre.",{"level":196,"text":197},"limited",{"type":30,"children":198},[199],{"type":33,"tag":34,"props":200,"children":201},{},[202],{"type":38,"value":203},"Tabata et ses collègues (Med Sci Sports Exerc 1996;28(10):1327-1330), sur ergocycle, 7 sujets dans le groupe intermittent : 6 semaines à 5 séances par semaine, dont 4 de 7 à 8 × 20 secondes à environ 170 % de la VO₂max avec 10 secondes de repos, jusqu'à épuisement. Résultat : VO₂max +7 mL\u002Fkg\u002Fmin et capacité anaérobie +28 %. Le profil métabolique de l'effort est décrit dans Tabata et ses collègues (Med Sci Sports Exerc 1997;29:390-395). Le format 20 secondes \u002F 10 secondes serait dû à l'entraîneur Kouichi Irisawa, du patinage de vitesse japonais, selon une source secondaire non vérifiée. En course, Hov et ses collègues (Scand J Med Sci Sports 2023;33(2):146-159) : 8 × 20 secondes à environ 150 % de la VMA avec 10 secondes de repos passif, chez 48 hommes bien entraînés ; VO₂max +3,3 ± 2,4 %, contre +6,5 % avec un 4 × 4 minutes. Chez 81 femmes bien entraînées (Helgerud et ses collègues, 2023), pas de hausse de VO₂max dans ce groupe. La plage de 120–150 % VMA, la marche à la place du repos passif, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve pour le principe à vélo, limitée en 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