[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-vameval-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":23,"facts":196,"blocks":558,"related":580},"running-vameval-test","running","test","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Test VAMEVAL : protocole et calcul de la VMA","Le test VAMEVAL pas à pas : l'allure monte chaque minute jusqu'à ce que tu lâches, et ton dernier palier complet donne ta VMA. Version montre et sur piste.",[15,16],"gps_watch","track",[18,21],{"citation":19,"url":20},"Léger L., Boucher R., Can J Appl Sport Sci 1980;5(2):77-84",null,{"citation":22,"url":20},"Cazorla G., Léger L., Comment évaluer et développer vos capacités aérobies, AREAPS, 1993",{"h1":24,"summary":25,"purpose":36,"execution":67,"feel":89,"mistakes":96,"not_for":133,"faq":141,"evidence":187},"Test VAMEVAL : ta VMA par paliers d'une minute",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","Le test VAMEVAL mesure ta VMA sans que tu aies à gérer ton allure : elle monte de 3 % de ta VMA chaque minute, jusqu'à ce que tu ne puisses plus suivre. Ton dernier palier complet donne ta nouvelle VMA. 40 minutes environ avec l'échauffement, pour coureurs déjà réguliers.",{"adaptation":37,"for_whom":44,"when":60},{"type":26,"children":38},[39],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"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. Le principe est celui d'un test progressif de laboratoire, transposé sur piste : l'allure augmente par petites marches, et la vitesse à laquelle tu lâches est très proche de ta VMA. Comme l'allure est imposée, ton résultat dépend peu de ta capacité à gérer un effort, contrairement aux tests à allure libre.",{"type":26,"children":45},[46],{"type":29,"tag":30,"props":47,"children":48},{},[49,51,58],{"type":34,"value":50},"Les coureurs déjà réguliers qui veulent une mesure de VMA plus fiable qu'un test à allure libre, surtout s'ils ont tendance à partir trop vite. La version d'origine se court sur une piste balisée de plots tous les 20 m, avec une bande-son et quelqu'un pour juger : c'est une séance de club. Celle proposée ici en est une version « montre », où les paliers sont en % de ta VMA actuelle. Sans piste ni groupe, le ",{"type":29,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[56],{"type":34,"value":57},"test de 6 minutes",{"type":34,"value":59}," reste le plus simple à organiser.",{"type":26,"children":61},[62],{"type":29,"tag":30,"props":63,"children":64},{},[65],{"type":34,"value":66},"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. Garde la même version d'une fois sur l'autre : un VAMEVAL sur bande-son et un VAMEVAL en version montre ne se comparent pas parfaitement. Une fois ta VMA à jour, toutes tes allures en % VMA bougent avec elle.",[68,75,82],{"type":26,"children":69},[70],{"type":29,"tag":30,"props":71,"children":72},{},[73],{"type":34,"value":74},"10 minutes de footing facile, à 60–65 % de ta VMA, puis 5 minutes un peu plus vives, à 66–72 %. Pas besoin d'en faire plus : les premiers paliers, très faciles, finissent de t'échauffer.",{"type":26,"children":76},[77],{"type":29,"tag":30,"props":78,"children":79},{},[80],{"type":34,"value":81},"Des paliers d'une minute, à partir de 70 % de ta VMA, puis 3 % de ta VMA de plus chaque minute : pour une VMA de 16 km\u002Fh, chaque marche fait environ 0,5 km\u002Fh, comme dans la version d'origine. L'allure instantanée de la montre varie beaucoup sur une minute : sur piste, aide-toi plutôt des repères, par exemple un 400 m en 1'30 à 16 km\u002Fh. Continue jusqu'à ne plus pouvoir tenir l'allure demandée. Si ta VMA actuelle est juste, ça arrive vers 100 % ; les paliers montent jusqu'à 121 % pour laisser de la marge. Note le pourcentage de ton dernier palier complet.",{"type":26,"children":83},[84],{"type":29,"tag":30,"props":85,"children":86},{},[87],{"type":34,"value":88},"10 minutes de footing très facile, à 55–65 % de ta VMA, en commençant par marcher quelques pas. Puis le calcul : ta nouvelle VMA vaut ta VMA actuelle multipliée par le pourcentage de ton dernier palier complet. Avec une VMA de 16 km\u002Fh et un dernier palier complet à 106 %, ta nouvelle VMA est de 17 km\u002Fh.",{"type":26,"children":90},[91],{"type":29,"tag":30,"props":92,"children":93},{},[94],{"type":34,"value":95},"Les premiers paliers ressemblent à un footing, puis chaque minute pique un peu plus. Les deux ou trois derniers paliers sont maximaux : tu sens venir le moment où tu ne pourras plus suivre. Repère : 10 sur 10 à la fin. Si tu t'arrêtes avec de la réserve, ton résultat sous-estime ta VMA.",[97,106,115,124],{"title":98,"body":99},"S'arrêter trop tôt",{"type":26,"children":100},[101],{"type":29,"tag":30,"props":102,"children":103},{},[104],{"type":34,"value":105},"Ton résultat tient dans ton dernier palier complet. Lâcher une minute trop tôt par prudence, c'est perdre 3 % de VMA d'un coup. Va jusqu'au moment où tu ne peux vraiment plus suivre l'allure.",{"title":107,"body":108},"Courir à l'allure instantanée de la montre",{"type":26,"children":109},[110],{"type":29,"tag":30,"props":111,"children":112},{},[113],{"type":34,"value":114},"Sur une minute, l'allure instantanée d'une montre GPS oscille beaucoup, et tu passes ton palier à accélérer puis à freiner. Sur piste, cale-toi plutôt sur le temps au tour ou sur des repères tous les 100 m. Une allure régulière coûte moins cher qu'une allure en dents de scie.",{"title":116,"body":117},"Courir devant l'allure sur les premiers paliers",{"type":26,"children":118},[119],{"type":29,"tag":30,"props":120,"children":121},{},[122],{"type":34,"value":123},"Les premiers paliers sont lents, et c'est voulu. Prendre de l'avance ne sert à rien dans un test à allure imposée : ça te fatigue sans rien changer au résultat.",{"title":125,"body":126},"Comparer les deux versions",{"type":26,"children":127},[128],{"type":29,"tag":30,"props":129,"children":130},{},[131],{"type":34,"value":132},"Un VAMEVAL sur bande-son et un VAMEVAL en version montre ne suivent pas exactement le même protocole. Pour suivre ta progression, garde la même version.",{"prerequisites":134,"avoid_if":137},[135,136],"Courir régulièrement depuis quelques mois, et tenir 15 minutes de footing sans difficulté.","Une piste, ou un parcours plat sur lequel ta montre affiche une allure fiable.",[138,139,140],"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.",[142,151,160,169,178],{"question":143,"answer":144},"Comment calculer sa VMA avec le test VAMEVAL ?",{"type":26,"children":145},[146],{"type":29,"tag":30,"props":147,"children":148},{},[149],{"type":34,"value":150},"Dans la version d'origine, ta VMA est la vitesse de ton dernier palier complet. Dans la version montre, multiplie ta VMA actuelle par le pourcentage de ton dernier palier complet. Avec une VMA de 16 km\u002Fh et un dernier palier à 106 %, ta nouvelle VMA est de 17 km\u002Fh (16 × 1,06 = 16,96).",{"question":152,"answer":153},"Comment se déroule le VAMEVAL d'origine ?",{"type":26,"children":154},[155],{"type":29,"tag":30,"props":156,"children":157},{},[158],{"type":34,"value":159},"Sur une piste balisée de plots tous les 20 m, une bande-son émet un signal qui fixe le rythme. Départ à 8 km\u002Fh, puis 0,5 km\u002Fh de plus chaque minute. Tu dois te trouver au niveau d'un plot à chaque signal ; le test s'arrête quand tu as plus de 2 m de retard. Il faut l'enregistrement et quelqu'un pour juger, d'où son succès en club et en EPS.",{"question":161,"answer":162},"Quelle différence entre le VAMEVAL et le test Luc Léger ?",{"type":26,"children":163},[164],{"type":29,"tag":30,"props":165,"children":166},{},[167],{"type":34,"value":168},"Le test « Luc Léger », celui de l'EPS, se court en navette, en allers-retours sur 20 m, avec des paliers d'environ une minute. Le VAMEVAL se court sur piste, sans demi-tours, ce qui convient mieux aux coureurs : la vitesse atteinte est plus proche de celle à laquelle tu cours vraiment. Les deux viennent des travaux de Luc Léger.",{"question":170,"answer":171},"VAMEVAL ou test de 6 minutes ?",{"type":26,"children":172},[173],{"type":29,"tag":30,"props":174,"children":175},{},[176],{"type":34,"value":177},"Le VAMEVAL impose l'allure, donc ton résultat dépend moins de ta gestion d'effort : c'est son grand avantage si tu pars souvent trop vite. Le test de 6 minutes ne demande qu'une piste et un chrono, mais c'est toi qui gères l'allure. Les deux mesurent ta VMA ; garde le même d'un test à l'autre.",{"question":179,"answer":180},"Combien de temps dure un test VAMEVAL ?",{"type":26,"children":181},[182],{"type":29,"tag":30,"props":183,"children":184},{},[185],{"type":34,"value":186},"Une quarantaine de minutes avec l'échauffement et le retour au calme. La partie test dure le temps que tu tiens : si ta VMA actuelle est juste, tu lâches vers 100 %, après une dizaine de minutes de paliers. La séance complète, jusqu'à 121 %, en compte 43.",{"level":188,"text":189},"moderate",{"type":26,"children":190},[191],{"type":29,"tag":30,"props":192,"children":193},{},[194],{"type":34,"value":195},"VAMEVAL : Cazorla et Léger (1993), conçu pour rendre le test de Léger et Boucher (Université de Montréal, 1980) plus accessible et plus précis, avec des paliers d'une minute au lieu de deux. Départ à 8 km\u002Fh, 0,5 km\u002Fh de plus chaque minute, plots tous les 20 m ; le test s'arrête quand le coureur a plus de 2 m de retard sur un plot au signal. Le test de Léger et Boucher a été comparé à la VO₂max mesurée en laboratoire lors de sa publication. La version montre proposée ici est une adaptation Wattson : le départ à 70 %, les marches de 3 % de ta VMA, l'échauffement et le retour au calme sont des choix Wattson, et l'allure d'une montre est moins précise que des plots. Bilan : test de référence en France pour la VMA ; la version montre est plus pratique, moins précise que la version sur 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