[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-half-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-half-cooper-test","running","test","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Test VMA 6 minutes : protocole et calcul","Le test VMA 6 minutes, ou demi-Cooper : la plus grande distance possible en 6 minutes, puis VMA = distance ÷ 100. 1 600 m sur piste donnent 16 km\u002Fh.",[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 VMA de 6 minutes (demi-Cooper)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le test VMA 6 minutes, ou demi-Cooper : tu cours la plus grande distance possible en 6 minutes, et ta VMA en km\u002Fh vaut la distance en mètres divisée par 100. 31 minutes avec l'échauffement, une piste et un chrono, accessible dès ton premier test.",{"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 donne ta VMA, la vitesse à laquelle tu atteins ta consommation maximale d'oxygène, qui sert de référence à toutes tes séances en % VMA. L'idée est simple : la VMA se tient environ 4 à 7 minutes, donc ta vitesse moyenne sur 6 minutes à fond en est très proche. Le calcul n'est qu'une conversion : la distance en mètres divisée par 100 donne ta vitesse moyenne en km\u002Fh. La limite tient à ton profil : si tu tiens ta VMA plus de 6 minutes, le test la surestime un peu ; si tu la tiens moins longtemps, il la sous-estime.",{"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, y compris pour un premier test : il suffit d'une piste et d'un chrono. Il demande en revanche de savoir gérer ton allure, puisque c'est toi qui la choisis. Si tu pars toujours trop vite, le ",{"type":27,"tag":50,"props":51,"children":53},"a",{"href":52},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-vameval-test",[54],{"type":32,"value":55},"VAMEVAL",{"type":32,"value":57}," impose l'allure à ta place. Ne le confonds pas avec le ",{"type":27,"tag":50,"props":59,"children":61},{"href":60},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-cooper-test",[62],{"type":32,"value":63},"test de Cooper",{"type":32,"value":65},", deux fois plus long, qui estime ta VO₂max plutôt que ta VMA.",{"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, pour que deux résultats se comparent. Une fois ta VMA mise à jour, toutes tes allures en % VMA bougent avec elle.",[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},"6 minutes, la plus grande distance possible, à allure régulière. Sur une piste de 400 m, compte tes tours et note la distance du dernier tour entamé : à 16 km\u002Fh, tu boucles 4 tours pile, un tour toutes les 1'30. Ne pars pas plus vite que l'allure que tu peux tenir, et accélère sur la dernière minute s'il t'en reste. Sur route, choisis un parcours plat, en sachant que le GPS est moins précis qu'une piste.",{"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 plutôt que de t'arrêter net. Puis le calcul : ta VMA en km\u002Fh vaut ta distance en mètres divisée par 100. 1 600 m donnent une VMA de 16 km\u002Fh.",{"type":24,"children":96},[97],{"type":27,"tag":28,"props":98,"children":99},{},[100],{"type":32,"value":101},"Les deux premières minutes paraissent presque faciles : c'est le piège. Dès la troisième, ça devient dur, et la dernière est maximale. Repère : 9 à 10 sur 10 à la fin. Si tu finis avec de quoi boucler un tour de plus, ton résultat sous-estime ta VMA.",[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},"Sur 6 minutes, un premier tour trop rapide se paie cher sur les derniers. Pars à l'allure que tu penses tenir, regarde ton temps au premier tour, et ajuste. Le temps au tour est un meilleur guide que l'allure instantanée de ta montre.",{"title":113,"body":114},"Courir sur un parcours approximatif",{"type":24,"children":115},[116],{"type":27,"tag":28,"props":117,"children":118},{},[119],{"type":32,"value":120},"Une montre GPS peut se tromper de quelques dizaines de mètres sur 6 minutes, surtout près des bâtiments ou des arbres. Or 50 mètres d'écart, c'est 0,5 km\u002Fh de VMA en plus ou en moins. Sur piste, compte les tours : c'est plus fiable que n'importe quelle montre.",{"title":122,"body":123},"S'arrêter net à l'arrivée",{"type":24,"children":124},[125],{"type":27,"tag":28,"props":126,"children":127},{},[128],{"type":32,"value":129},"Après un effort maximal, s'arrêter d'un coup peut faire tourner la tête. Continue en marchant une ou deux minutes avant le retour au calme.",{"title":131,"body":132},"Comparer avec un autre test",{"type":24,"children":133},[134],{"type":27,"tag":28,"props":135,"children":136},{},[137],{"type":32,"value":138},"Une VMA de 6 minutes, une VMA de VAMEVAL et une VMA estimée par le Cooper ne sortent pas du même calcul. Pour suivre ta progression, garde le même test.",{"prerequisites":140,"avoid_if":143},[141,142],"Pouvoir courir 15 minutes en 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 VMA avec le test de 6 minutes ?",{"type":24,"children":151},[152],{"type":27,"tag":28,"props":153,"children":154},{},[155],{"type":32,"value":156},"Divise la distance parcourue, en mètres, par 100 : tu obtiens ta VMA en km\u002Fh. 1 600 m donnent 16 km\u002Fh, 1 400 m donnent 14 km\u002Fh. C'est simplement ta vitesse moyenne sur les 6 minutes. Sur piste, compte les tours entiers, puis ajoute la distance du dernier tour entamé.",{"question":158,"answer":159},"Pourquoi 6 minutes pour mesurer la VMA ?",{"type":24,"children":160},[161],{"type":27,"tag":28,"props":162,"children":163},{},[164],{"type":32,"value":165},"Parce que la VMA se tient en général entre 4 et 7 minutes. En courant 6 minutes à fond, tu cours donc très près de ta VMA, et ta vitesse moyenne en donne une bonne estimation. Si tu tiens ta VMA plus longtemps que la moyenne des coureurs, le test la surestime un peu ; si tu la tiens moins longtemps, il la sous-estime.",{"question":167,"answer":168},"Test de 6 minutes ou VAMEVAL ?",{"type":24,"children":169},[170],{"type":27,"tag":28,"props":171,"children":172},{},[173],{"type":32,"value":174},"Le test de 6 minutes ne demande qu'une piste et un chrono, mais tu dois gérer ton allure toi-même. Le VAMEVAL impose l'allure palier par palier, ce qui le rend plus fiable si tu pars souvent trop vite. Les deux mesurent ta VMA ; garde le même d'un test à l'autre pour suivre ta progression.",{"question":176,"answer":177},"Quelle différence entre le test de 6 minutes et le test de Cooper ?",{"type":24,"children":178},[179],{"type":27,"tag":28,"props":180,"children":181},{},[182],{"type":32,"value":183},"Le test de Cooper dure 12 minutes et estime ta VO₂max à partir de la distance ; la VMA s'en déduit ensuite par un second calcul. Le demi-Cooper dure 6 minutes et donne directement ta VMA, puisque tu cours à peu près à cette vitesse. Pour régler tes allures, le test de 6 minutes est plus direct.",{"question":185,"answer":186},"Peut-on faire le test VMA de 6 minutes sur route ?",{"type":24,"children":187},[188],{"type":27,"tag":28,"props":189,"children":190},{},[191],{"type":32,"value":192},"Oui, sur un parcours plat, sans arrêt ni virage serré. Le GPS est moins précis qu'une piste : quelques dizaines de mètres d'erreur suffisent à décaler ta VMA. Refais-le ensuite toujours sur le même parcours, pour que tes résultats se comparent.",{"level":194,"text":195},"practice",{"type":24,"children":196},[197],{"type":27,"tag":28,"props":198,"children":199},{},[200],{"type":32,"value":201},"Version courte du test de Cooper (12 minutes, JAMA 1968), très utilisée en France en éducation physique et dans les clubs d'athlétisme et de football. Aucune publication scientifique d'origine n'a été retrouvée pour la version de 6 minutes. Son principe repose sur la durée pendant laquelle on tient sa VMA, environ 4 à 7 minutes selon les coureurs : courir 6 minutes à fond revient à courir près de cette vitesse. La formule n'est que la conversion de la distance en vitesse moyenne. La plage de 95–105 % de VMA, l'échauffement et le retour au calme sont des choix Wattson ; pendant le test, ces cibles ne sont que des repères. Bilan : test simple et répandu, dont la précision dépend surtout de ta gestion d'allure.",{"duration_seconds":203,"block_count":204,"load_estimate":205,"time_in_zone":206,"phases":216,"targets":241,"work":315,"profile":316},1860,4,33,[207,210,213],{"zone":208,"seconds":209},1,1200,{"zone":211,"seconds":212},2,300,{"zone":214,"seconds":215},5,360,[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},"95","105",[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},14,271,245,1330,1470,{"vma_kmh":253,"pace_slow_seconds_per_km":254,"pace_fast_seconds_per_km":255,"distance_min_meters":256,"distance_max_meters":257},16,237,214,1520,1680,{"vma_kmh":259,"pace_slow_seconds_per_km":260,"pace_fast_seconds_per_km":261,"distance_min_meters":262,"distance_max_meters":263},18,211,190,1710,1890,{"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},"100",{"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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