[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-cooper-test":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":202,"blocks":324,"related":329},"running-cooper-test","running","test","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Test de Cooper : protocole, calcul et VMA","Le test de Cooper pas à pas : 12 minutes à courir le plus loin possible, puis VO₂max = (distance − 504,9) ÷ 44,73. 2 800 m donnent 51 ml\u002Fkg\u002Fmin.",[15,16],"track","gps_watch",[18],{"citation":19,"url":20},"Cooper K. H., JAMA 1968;203(3):201-204",null,{"h1":22,"summary":23,"purpose":34,"execution":73,"feel":95,"mistakes":102,"not_for":139,"faq":147,"evidence":193},"Test de Cooper (12 minutes) : estimer ta VO₂max",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le test de Cooper : tu cours la plus grande distance possible en 12 minutes, et cette distance donne une estimation de ta VO₂max, puis de ta VMA. 37 minutes avec l'échauffement, une piste et un chrono, accessible à tout coureur qui tient 12 minutes sans s'arrêter.",{"adaptation":35,"for_whom":42,"when":66},{"type":24,"children":36},[37],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Ce test ne fait pas progresser : il mesure. Il estime ta VO₂max, ta consommation maximale d'oxygène, à partir de la distance que tu couvres en 12 minutes. Sur cette durée, tu cours un peu sous ta VMA, et ta distance reflète surtout ta capacité aérobie : c'est ce lien qu'a établi Kenneth Cooper en 1968. De la VO₂max, on peut ensuite déduire une VMA, mais c'est une estimation au second degré : pour régler tes allures, un test de VMA direct est plus précis. Le Cooper reste un excellent outil pour suivre ta forme d'un test à l'autre.",{"type":24,"children":43},[44],{"type":27,"tag":28,"props":45,"children":46},{},[47,49,56,58,64],{"type":32,"value":48},"Tous les coureurs en bonne santé capables de courir 12 minutes sans s'arrêter. Il demande de gérer ton allure sur une durée assez longue pour qu'un départ trop rapide se paie cher. Si ton but est de régler tes allures de séance, le ",{"type":27,"tag":50,"props":51,"children":53},"a",{"href":52},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[54],{"type":32,"value":55},"test de 6 minutes",{"type":32,"value":57}," ou le ",{"type":27,"tag":50,"props":59,"children":61},{"href":60},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-vameval-test",[62],{"type":32,"value":63},"VAMEVAL",{"type":32,"value":65}," donnent ta VMA plus directement.",{"type":24,"children":67},[68],{"type":27,"tag":28,"props":69,"children":70},{},[71],{"type":32,"value":72},"En fin de cycle, ou toutes les 4 à 8 semaines : c'est un repère courant. Fais-le reposé, après un ou deux jours faciles, jamais au lendemain d'une séance intense, en évitant la chaleur et le vent fort. Refais-le au même endroit, avec les mêmes chaussures : comparer tes distances d'un test à l'autre est la façon la plus simple de suivre ta forme, sans même passer par le calcul.",[74,81,88],{"type":24,"children":75},[76],{"type":27,"tag":28,"props":77,"children":78},{},[79],{"type":32,"value":80},"10 minutes de footing facile, à 60–65 % de ta VMA, puis 5 minutes un peu plus vives, à 66–72 %. Ajoute deux ou trois accélérations progressives de quelques secondes si tu veux : tu dois arriver au départ chaud, pas fatigué.",{"type":24,"children":82},[83],{"type":27,"tag":28,"props":84,"children":85},{},[86],{"type":32,"value":87},"12 minutes, la plus grande distance possible, à allure régulière. Vise 90 à 98 % de ta VMA : pour une VMA de 16 km\u002Fh, de 4'10 à 3'50\u002Fkm, soit 2 880 à 3 136 m. Sur une piste de 400 m, compte tes tours et note la distance du dernier tour entamé. Garde un peu de réserve pendant les 8 premières minutes, puis accélère progressivement sur les 2 dernières.",{"type":24,"children":89},[90],{"type":27,"tag":28,"props":91,"children":92},{},[93],{"type":32,"value":94},"10 minutes de footing très facile, à 55–65 % de ta VMA, en commençant par marcher quelques pas. Puis le calcul : VO₂max (ml\u002Fkg\u002Fmin) = (distance en m − 504,9) ÷ 44,73. 2 800 m donnent environ 51,3 ml\u002Fkg\u002Fmin. Pour une estimation de VMA, divise par 3,5 : environ 14,7 km\u002Fh.",{"type":24,"children":96},[97],{"type":27,"tag":28,"props":98,"children":99},{},[100],{"type":32,"value":101},"Soutenu mais régulier pendant 8 minutes, puis très dur sur les 4 dernières. Repère : 9 sur 10 à la fin. Si ton dernier tour est de loin le plus rapide, tu as sans doute été trop prudent au début.",[103,112,121,130],{"title":104,"body":105},"Partir trop vite",{"type":24,"children":106},[107],{"type":27,"tag":28,"props":108,"children":109},{},[110],{"type":32,"value":111},"C'est l'erreur la plus fréquente. Sur 12 minutes, quelques secondes gagnées au premier tour se paient en dizaines de secondes sur les derniers. Pars à l'allure que tu penses tenir, contrôle ton temps au tour, et garde l'accélération pour la fin.",{"title":113,"body":114},"Prendre la VMA estimée pour une VMA mesurée",{"type":24,"children":115},[116],{"type":27,"tag":28,"props":117,"children":118},{},[119],{"type":32,"value":120},"La VMA tirée du Cooper passe par deux calculs : la VO₂max, puis le coût moyen de la course, qui varie d'un coureur à l'autre. Elle peut s'écarter de ta vraie VMA. Pour régler tes allures, préfère un test de VMA direct.",{"title":122,"body":123},"Confondre vitesse moyenne et VMA",{"type":24,"children":124},[125],{"type":27,"tag":28,"props":126,"children":127},{},[128],{"type":32,"value":129},"Ta vitesse moyenne sur les 12 minutes, la distance divisée par 200, est inférieure à ta VMA : tu cours un peu en dessous sur cette durée. 2 800 m font 14 km\u002Fh de moyenne, pour une VMA estimée vers 14,7 km\u002Fh.",{"title":131,"body":132},"Se fier au GPS",{"type":24,"children":133},[134],{"type":27,"tag":28,"props":135,"children":136},{},[137],{"type":32,"value":138},"Sur route, une montre GPS peut se tromper de plusieurs dizaines de mètres en 12 minutes. Sur piste, compte les tours : c'est plus fiable, et c'est ce que prévoit le protocole.",{"prerequisites":140,"avoid_if":143},[141,142],"Pouvoir courir 12 minutes sans t'arrêter, et 15 minutes de footing sans difficulté.","Une piste d'athlétisme, ou à défaut un parcours plat mesuré.",[144,145,146],"Tu as une douleur ou une blessure récente.","Tu as fait une séance intense la veille.","Tu es malade, en reprise, ou tu as un doute sur ton état de santé : demande un avis médical avant un effort maximal.",[148,157,166,175,184],{"question":149,"answer":150},"Comment calculer sa VO₂max avec le test de Cooper ?",{"type":24,"children":151},[152],{"type":27,"tag":28,"props":153,"children":154},{},[155],{"type":32,"value":156},"Avec l'équation attribuée à Cooper : VO₂max (ml\u002Fkg\u002Fmin) = (distance en mètres − 504,9) ÷ 44,73. 2 800 m donnent environ 51,3 ml\u002Fkg\u002Fmin, 3 000 m environ 55,8. C'est une estimation : la relation a été établie sur un groupe, et ta vraie VO₂max peut s'en écarter.",{"question":158,"answer":159},"Comment passer du test de Cooper à la VMA ?",{"type":24,"children":160},[161],{"type":27,"tag":28,"props":162,"children":163},{},[164],{"type":32,"value":165},"Divise ta VO₂max par 3,5, le coût moyen de la course en oxygène, environ 3,5 ml\u002Fkg\u002Fmin par km\u002Fh. 51,3 ml\u002Fkg\u002Fmin donnent une VMA d'environ 14,7 km\u002Fh. C'est une estimation au second degré, car ce coût varie d'un coureur à l'autre : pour régler tes allures, un test de VMA direct est plus fiable.",{"question":167,"answer":168},"Quelle distance viser au test de Cooper ?",{"type":24,"children":169},[170],{"type":27,"tag":28,"props":171,"children":172},{},[173],{"type":32,"value":174},"Il n'y a pas de bonne distance dans l'absolu : tout dépend de ta VMA. Pour une VMA de 14 km\u002Fh, compte 2 520 à 2 744 m ; pour 16 km\u002Fh, 2 880 à 3 136 m ; pour 18 km\u002Fh, 3 240 à 3 528 m. Le plus utile est de comparer ta distance à celle de ton test précédent, sur la même piste.",{"question":176,"answer":177},"Test de Cooper ou test de 6 minutes ?",{"type":24,"children":178},[179],{"type":27,"tag":28,"props":180,"children":181},{},[182],{"type":32,"value":183},"Le test de Cooper estime ta VO₂max et sert bien à suivre ta forme ; la VMA qu'on en tire passe par un calcul de plus. Le test de 6 minutes donne directement ta VMA, la référence de tes allures. Si ton but est de régler tes séances, choisis le second, puis garde le même test d'une fois sur l'autre.",{"question":185,"answer":186},"Tous les combien refaire le test de Cooper ?",{"type":24,"children":187},[188],{"type":27,"tag":28,"props":189,"children":190},{},[191],{"type":32,"value":192},"Toutes les 4 à 8 semaines, ou en fin de cycle : c'est un repère courant, pas une règle issue d'études. Refais-le dans les mêmes conditions, même piste, même heure, mêmes chaussures, pour que tes distances se comparent.",{"level":194,"text":195},"good",{"type":24,"children":196},[197],{"type":27,"tag":28,"props":198,"children":199},{},[200],{"type":32,"value":201},"Kenneth Cooper (JAMA 1968;203(3):201-204) : chez 115 hommes de l'US Air Force, la distance parcourue en 12 minutes était corrélée à environ 0,90 avec la VO₂max mesurée en laboratoire. L'équation (d − 504,9) ÷ 44,73 est la régression couramment attribuée à cette étude. Le passage de la VO₂max à la VMA s'appuie sur un coût énergétique moyen de la course, qui varie d'un coureur à l'autre. La plage de 90–98 % de VMA pendant le test, l'échauffement et le retour au calme sont des choix Wattson ; pendant le test, ces cibles ne sont que des repères. Bilan : test de terrain de référence, bonne preuve pour estimer la VO₂max d'un groupe, moins précis à l'échelle individuelle.",{"duration_seconds":203,"block_count":204,"load_estimate":205,"time_in_zone":206,"phases":216,"targets":241,"work":315,"profile":316},2220,4,42,[207,210,213],{"zone":208,"seconds":209},1,1200,{"zone":211,"seconds":212},2,300,{"zone":214,"seconds":215},5,720,[217,230,235],{"role":218,"first_block":219,"last_block":208,"duration_seconds":220,"intensity_min":221,"intensity_max":222,"pattern":223},"warmup",0,900,"60","72",[224,228],{"kind":225,"zone":208,"duration_seconds":226,"intensity_min":221,"intensity_max":227,"cadence_min":20,"cadence_max":20},"step",600,"65",{"kind":225,"zone":211,"duration_seconds":212,"intensity_min":229,"intensity_max":222,"cadence_min":20,"cadence_max":20},"66",{"role":6,"first_block":211,"last_block":211,"duration_seconds":215,"intensity_min":231,"intensity_max":232,"pattern":233},"90","98",[234],{"kind":225,"zone":214,"duration_seconds":215,"intensity_min":231,"intensity_max":232,"cadence_min":20,"cadence_max":20},{"role":236,"first_block":237,"last_block":237,"duration_seconds":226,"intensity_min":238,"intensity_max":227,"pattern":239},"cooldown",3,"55",[240],{"kind":225,"zone":208,"duration_seconds":226,"intensity_min":238,"intensity_max":227,"cadence_min":20,"cadence_max":20},[242,264,283,302],{"intensity_min":231,"intensity_max":232,"zone":214,"total_seconds":215,"step_seconds":215,"roles":243,"watts":244,"paces":245},[6],[],[246,252,258],{"vma_kmh":247,"pace_slow_seconds_per_km":248,"pace_fast_seconds_per_km":249,"distance_min_meters":250,"distance_max_meters":251},14,286,262,2520,2744,{"vma_kmh":253,"pace_slow_seconds_per_km":254,"pace_fast_seconds_per_km":255,"distance_min_meters":256,"distance_max_meters":257},16,250,230,2880,3136,{"vma_kmh":259,"pace_slow_seconds_per_km":260,"pace_fast_seconds_per_km":261,"distance_min_meters":262,"distance_max_meters":263},18,222,204,3240,3528,{"intensity_min":229,"intensity_max":222,"zone":211,"total_seconds":212,"step_seconds":212,"roles":265,"watts":266,"paces":267},[218],[],[268,273,278],{"vma_kmh":247,"pace_slow_seconds_per_km":269,"pace_fast_seconds_per_km":270,"distance_min_meters":271,"distance_max_meters":272},390,357,770,840,{"vma_kmh":253,"pace_slow_seconds_per_km":274,"pace_fast_seconds_per_km":275,"distance_min_meters":276,"distance_max_meters":277},341,313,880,960,{"vma_kmh":259,"pace_slow_seconds_per_km":279,"pace_fast_seconds_per_km":280,"distance_min_meters":281,"distance_max_meters":282},303,278,990,1080,{"intensity_min":221,"intensity_max":227,"zone":208,"total_seconds":226,"step_seconds":226,"roles":284,"watts":285,"paces":286},[218],[],[287,292,297],{"vma_kmh":247,"pace_slow_seconds_per_km":288,"pace_fast_seconds_per_km":289,"distance_min_meters":290,"distance_max_meters":291},429,396,1400,1517,{"vma_kmh":253,"pace_slow_seconds_per_km":293,"pace_fast_seconds_per_km":294,"distance_min_meters":295,"distance_max_meters":296},375,346,1600,1733,{"vma_kmh":259,"pace_slow_seconds_per_km":298,"pace_fast_seconds_per_km":299,"distance_min_meters":300,"distance_max_meters":301},333,308,1800,1950,{"intensity_min":238,"intensity_max":227,"zone":208,"total_seconds":226,"step_seconds":226,"roles":303,"watts":304,"paces":305},[236],[],[306,309,312],{"vma_kmh":247,"pace_slow_seconds_per_km":307,"pace_fast_seconds_per_km":289,"distance_min_meters":308,"distance_max_meters":291},468,1283,{"vma_kmh":253,"pace_slow_seconds_per_km":310,"pace_fast_seconds_per_km":294,"distance_min_meters":311,"distance_max_meters":296},409,1467,{"vma_kmh":259,"pace_slow_seconds_per_km":313,"pace_fast_seconds_per_km":299,"distance_min_meters":314,"distance_max_meters":301},364,1650,{"intensity_min":231,"intensity_max":232,"zone":214,"seconds":215},[317,319,321,323],{"zone":208,"duration_seconds":226,"intensity":318},"62.5",{"zone":211,"duration_seconds":212,"intensity":320},"69",{"zone":214,"duration_seconds":215,"intensity":322},"94",{"zone":208,"duration_seconds":226,"intensity":221},[325,326,327,328],{"zone":208,"duration_seconds":226,"intensity_min":221,"intensity_max":227},{"zone":211,"duration_seconds":212,"intensity_min":229,"intensity_max":222},{"zone":214,"duration_seconds":215,"intensity_min":231,"intensity_max":232},{"zone":208,"duration_seconds":226,"intensity_min":238,"intensity_max":227},[330,378],{"slug":331,"sport":5,"category":6,"level":332,"intensity_unit":8,"name":333,"duration_seconds":334,"profile":335,"relation":377},"running-vameval-test","intermediate","Test 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