[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:hub:running:test":3},{"sport":4,"category":5,"head":6,"modified_at":9,"children":10,"content":26,"workouts":196},"running","test",{"title":7,"description":8},"Tests de VMA et de seuil : 5 protocoles","5 tests de course à pied pour mesurer ta VMA, ta VO₂max ou ton seuil : demi-Cooper, VAMEVAL, Cooper, avec protocole, calcul du résultat et sources.","2026-10-25",[11,14,17,20,23],{"sport":4,"category":12,"workout_count":13},"endurance",1,{"sport":4,"category":15,"workout_count":16},"tempo",2,{"sport":4,"category":18,"workout_count":19},"threshold",5,{"sport":4,"category":21,"workout_count":22},"vo2max",9,{"sport":4,"category":24,"workout_count":25},"sprint",8,{"h1":27,"intro":28,"how_to_choose":85,"faq":159},"Tests de VMA et de seuil en course à pied",{"type":29,"children":30},"root",[31,80],{"type":32,"tag":33,"props":34,"children":35},"element","p",{},[36,39,46,48,54,56,62,64,70,72,78],{"type":37,"value":38},"text","Toutes tes séances de course sont écrites en % de ta VMA, la vitesse à laquelle tu atteins ta consommation maximale d'oxygène, que tu tiens environ 4 à 7 minutes. Un test sert à la mesurer. Les 5 protocoles de cette page se courent sur piste ou sur un parcours plat, et se rangent en trois familles : la VMA mesurée directement, avec le ",{"type":32,"tag":40,"props":41,"children":43},"a",{"href":42},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[44],{"type":37,"value":45},"test de 6 minutes",{"type":37,"value":47}," ou le ",{"type":32,"tag":40,"props":49,"children":51},{"href":50},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-vameval-test",[52],{"type":37,"value":53},"VAMEVAL",{"type":37,"value":55}," ; la VO₂max estimée, avec le ",{"type":32,"tag":40,"props":57,"children":59},{"href":58},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-cooper-test",[60],{"type":37,"value":61},"test de Cooper",{"type":37,"value":63}," ; et le seuil, avec le ",{"type":32,"tag":40,"props":65,"children":67},{"href":66},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-friel-30min-test",[68],{"type":37,"value":69},"test de seuil de 30 minutes",{"type":37,"value":71}," de Friel ou la ",{"type":32,"tag":40,"props":73,"children":75},{"href":74},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-critical-speed-3-12min",[76],{"type":37,"value":77},"vitesse critique",{"type":37,"value":79},".",{"type":32,"tag":33,"props":81,"children":82},{},[83],{"type":37,"value":84},"Chaque fiche donne le protocole exact, les allures et les distances à prévoir pour une VMA de 14, 16 ou 18 km\u002Fh, le calcul pas à pas et ce que disent les sources, avec leur niveau de preuve.",[86,101,115,129,143],{"situation":87,"body":88},"Ton premier test",{"type":29,"children":89},[90],{"type":32,"tag":33,"props":91,"children":92},{},[93,95,99],{"type":37,"value":94},"le ",{"type":32,"tag":40,"props":96,"children":97},{"href":42},[98],{"type":37,"value":45},{"type":37,"value":100}," ; une piste et un chrono suffisent, et ta VMA tombe d'une simple division.",{"situation":102,"body":103},"Tu pars toujours trop vite",{"type":29,"children":104},[105],{"type":32,"tag":33,"props":106,"children":107},{},[108,109,113],{"type":37,"value":94},{"type":32,"tag":40,"props":110,"children":111},{"href":50},[112],{"type":37,"value":53},{"type":37,"value":114},", où l'allure monte chaque minute : rien à gérer, il suffit de suivre.",{"situation":116,"body":117},"Tu veux suivre ta forme d'une saison à l'autre",{"type":29,"children":118},[119],{"type":32,"tag":33,"props":120,"children":121},{},[122,123,127],{"type":37,"value":94},{"type":32,"tag":40,"props":124,"children":125},{"href":58},[126],{"type":37,"value":61},{"type":37,"value":128},", 12 minutes, le grand classique des tests de terrain, qui estime ta VO₂max.",{"situation":130,"body":131},"Tu travailles au seuil ou tu prépares un semi",{"type":29,"children":132},[133],{"type":32,"tag":33,"props":134,"children":135},{},[136,137,141],{"type":37,"value":94},{"type":32,"tag":40,"props":138,"children":139},{"href":66},[140],{"type":37,"value":69},{"type":37,"value":142}," de Friel, pour ta fréquence cardiaque et ton allure au seuil.",{"situation":144,"body":145},"Tu veux un modèle plus complet",{"type":29,"children":146},[147],{"type":32,"tag":33,"props":148,"children":149},{},[150,152,157],{"type":37,"value":151},"la ",{"type":32,"tag":40,"props":153,"children":154},{"href":74},[155],{"type":37,"value":156},"vitesse critique 12 + 3 min",{"type":37,"value":158},", qui donne ta vitesse critique et ta réserve de distance D′.",[160,169,178,187],{"question":161,"answer":162},"Quel test de VMA choisir ?",{"type":29,"children":163},[164],{"type":32,"tag":33,"props":165,"children":166},{},[167],{"type":37,"value":168},"Le test de 6 minutes si tu débutes : une piste, un chrono, et ta VMA vaut la distance divisée par 100. Le VAMEVAL si tu gères mal ton allure : elle est imposée palier par palier. Le test de Cooper estime plutôt ta VO₂max ; la VMA qu'on en tire passe par un calcul de plus. Garde ensuite le même test d'une fois sur l'autre.",{"question":170,"answer":171},"Tous les combien refaire un test de VMA ?",{"type":29,"children":172},[173],{"type":32,"tag":33,"props":174,"children":175},{},[176],{"type":37,"value":177},"Toutes les 4 à 8 semaines, ou en fin de cycle : c'est un repère courant, pas une règle issue d'études. Refais-le reposé, au même endroit, avec les mêmes chaussures, pour que tes résultats se comparent. Une fois ta VMA mise à jour, toutes tes séances en % VMA se recalculent.",{"question":179,"answer":180},"Peut-on faire un test de VMA sans piste ?",{"type":29,"children":181},[182],{"type":32,"tag":33,"props":183,"children":184},{},[185],{"type":37,"value":186},"Oui, sur un parcours plat, sans arrêt ni virage serré, mais le GPS est moins précis qu'une piste : quelques dizaines de mètres d'écart suffisent à décaler ta VMA. Refais alors toujours le test sur le même parcours. Pour le VAMEVAL, la piste reste nettement préférable, car l'allure instantanée d'une montre varie beaucoup sur une minute.",{"question":188,"answer":189},"VMA, VO₂max, seuil : que mesure chaque test ?",{"type":29,"children":190},[191],{"type":32,"tag":33,"props":192,"children":193},{},[194],{"type":37,"value":195},"La VMA est une vitesse, celle à laquelle tu atteins ta VO₂max : le test de 6 minutes et le VAMEVAL la mesurent. La VO₂max est un débit d'oxygène, que le test de Cooper estime. Le seuil est l'intensité que tu tiens bien plus longtemps, entre une demi-heure et une heure : le test de 30 minutes de Friel et la vitesse critique s'en approchent.",[197,219,234,284,300],{"slug":198,"sport":4,"category":5,"level":199,"intensity_unit":200,"name":201,"card_summary":202,"duration_seconds":203,"profile":204,"work":216},"running-half-cooper-test","beginner","pace","Test VMA de 6 minutes (demi-Cooper)","Six minutes à courir le plus loin possible : ta VMA, en km\u002Fh, vaut la distance en mètres divisée par 100. Le test de VMA le plus simple, sur piste.",1860,[205,208,211,214],{"zone":13,"duration_seconds":206,"intensity":207},600,"62.5",{"zone":16,"duration_seconds":209,"intensity":210},300,"69",{"zone":19,"duration_seconds":212,"intensity":213},360,"100",{"zone":13,"duration_seconds":206,"intensity":215},"60",{"intensity_min":217,"intensity_max":218},"95","105",{"slug":220,"sport":4,"category":5,"level":199,"intensity_unit":200,"name":221,"card_summary":222,"duration_seconds":223,"profile":224,"work":231},"running-cooper-test","Test de Cooper (12 min)","Douze minutes à courir le plus loin possible : la distance donne une estimation de ta VO₂max, puis de ta VMA. Le grand classique des tests de terrain, sur piste.",2220,[225,226,227,230],{"zone":13,"duration_seconds":206,"intensity":207},{"zone":16,"duration_seconds":209,"intensity":210},{"zone":19,"duration_seconds":228,"intensity":229},720,"94",{"zone":13,"duration_seconds":206,"intensity":215},{"intensity_min":232,"intensity_max":233},"90","98",{"slug":235,"sport":4,"category":5,"level":236,"intensity_unit":200,"name":237,"card_summary":238,"duration_seconds":239,"profile":240,"work":283},"running-vameval-test","intermediate","Test VAMEVAL (VMA par paliers de 1 min)","L'allure monte un peu chaque minute jusqu'à ce que tu ne puisses plus suivre : ton dernier palier complet donne ta VMA. Le test de référence en France, sans allure à gérer.",2580,[241,242,243,246,248,251,253,256,258,260,262,263,265,266,269,271,273,275,277,280,282],{"zone":13,"duration_seconds":206,"intensity":207},{"zone":16,"duration_seconds":209,"intensity":210},{"zone":16,"duration_seconds":244,"intensity":245},60,"70",{"zone":16,"duration_seconds":244,"intensity":247},"73",{"zone":249,"duration_seconds":244,"intensity":250},3,"76",{"zone":249,"duration_seconds":244,"intensity":252},"79",{"zone":254,"duration_seconds":244,"intensity":255},4,"82",{"zone":254,"duration_seconds":244,"intensity":257},"85",{"zone":254,"duration_seconds":244,"intensity":259},"88",{"zone":254,"duration_seconds":244,"intensity":261},"91",{"zone":19,"duration_seconds":244,"intensity":229},{"zone":19,"duration_seconds":244,"intensity":264},"97",{"zone":19,"duration_seconds":244,"intensity":213},{"zone":267,"duration_seconds":244,"intensity":268},6,"103",{"zone":267,"duration_seconds":244,"intensity":270},"106",{"zone":267,"duration_seconds":244,"intensity":272},"109",{"zone":267,"duration_seconds":244,"intensity":274},"112",{"zone":267,"duration_seconds":244,"intensity":276},"115",{"zone":278,"duration_seconds":244,"intensity":279},7,"118",{"zone":278,"duration_seconds":244,"intensity":281},"121",{"zone":13,"duration_seconds":206,"intensity":215},{"intensity_min":250,"intensity_max":281},{"slug":285,"sport":4,"category":5,"level":236,"intensity_unit":200,"name":286,"card_summary":287,"duration_seconds":288,"profile":289,"work":297},"running-friel-30min-test","Test de seuil 30 min (Friel)","Trente minutes seul, le plus vite possible : ta fréquence cardiaque moyenne des 20 dernières minutes donne ta FC au seuil, ton allure, un repère de seuil.",3300,[290,291,292,294,296],{"zone":13,"duration_seconds":206,"intensity":207},{"zone":16,"duration_seconds":209,"intensity":210},{"zone":254,"duration_seconds":206,"intensity":293},"89",{"zone":254,"duration_seconds":295,"intensity":293},1200,{"zone":13,"duration_seconds":206,"intensity":215},{"intensity_min":298,"intensity_max":299},"86","92",{"slug":301,"sport":4,"category":5,"level":302,"intensity_unit":200,"name":303,"card_summary":304,"duration_seconds":305,"profile":306,"work":317},"running-critical-speed-3-12min","advanced","Vitesse critique : 12 min + 3 min","Deux efforts à fond sur piste, 12 puis 3 minutes, séparés par 30 minutes faciles : deux distances donnent ta vitesse critique et ta réserve de distance D′.",4200,[307,308,309,310,313,316],{"zone":13,"duration_seconds":206,"intensity":207},{"zone":16,"duration_seconds":209,"intensity":210},{"zone":19,"duration_seconds":228,"intensity":229},{"zone":13,"duration_seconds":311,"intensity":312},1800,"55",{"zone":267,"duration_seconds":314,"intensity":315},180,"107.5",{"zone":13,"duration_seconds":206,"intensity":215},{"intensity_min":232,"intensity_max":274}]