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En côte, l'effort se juge à la sensation, car la vitesse baisse avec la pente. Sans VMA mesurée récemment, fais d'abord un test : toutes les allures en dépendent.",{"question":228,"answer":229},"Combien de séances de VMA par semaine ?",{"type":28,"children":230},[231],{"type":31,"tag":32,"props":232,"children":233},{},[234],{"type":36,"value":235},"Une en général, deux au plus, après un jour facile ou de repos, et jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. L'essentiel de ta semaine reste en footing et en endurance. Ce sont des repères d'entraînement courants, pas des règles issues d'études.",{"question":237,"answer":238},"Fractionné court ou long : par où commencer ?",{"type":28,"children":239},[240],{"type":31,"tag":32,"props":241,"children":242},{},[243],{"type":36,"value":244},"Par le court, en général : 30 secondes laissent le temps de sentir l'allure sans se mettre dans le rouge. 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× 4 min norvégien (Helgerud)","Quatre répétitions de 4 minutes juste sous ta VMA, 3 minutes de trot entre chaque : l'un des formats de VO₂max les plus étudiés, accessible dès le niveau débutant.",[532,533,534,537,539,540,541,542,543,544],{"zone":13,"duration_seconds":264,"intensity":265},{"zone":16,"duration_seconds":267,"intensity":268},{"zone":19,"duration_seconds":535,"intensity":536},240,"95",{"zone":13,"duration_seconds":280,"intensity":538},"61.5",{"zone":19,"duration_seconds":535,"intensity":536},{"zone":13,"duration_seconds":280,"intensity":538},{"zone":19,"duration_seconds":535,"intensity":536},{"zone":13,"duration_seconds":280,"intensity":538},{"zone":19,"duration_seconds":535,"intensity":536},{"zone":13,"duration_seconds":264,"intensity":287},{"intensity_min":333,"intensity_max":546},"97",{"slug":548,"sport":4,"category":5,"level":257,"intensity_unit":258,"name":60,"card_summary":549,"duration_seconds":550,"profile":551,"work":564},"running-long-vo2max-intervals","Cinq répétitions de 3 minutes à ta VMA, autant de trot entre chaque : le format de base de la VMA longue, l'étape qui suit le 30\u002F30 et le 1'\u002F1'.",3120,[552,553,554,555,556,557,558,559,560,561,562,563],{"zone":13,"duration_seconds":264,"intensity":265},{"zone":16,"duration_seconds":267,"intensity":268},{"zone":19,"duration_seconds":280,"intensity":276},{"zone":13,"duration_seconds":280,"intensity":273},{"zone":19,"duration_seconds":280,"intensity":276},{"zone":13,"duration_seconds":280,"intensity":273},{"zone":19,"duration_seconds":280,"intensity":276},{"zone":13,"duration_seconds":280,"intensity":273},{"zone":19,"duration_seconds":280,"intensity":276},{"zone":13,"duration_seconds":280,"intensity":273},{"zone":19,"duration_seconds":280,"intensity":276},{"zone":13,"duration_seconds":264,"intensity":287},{"intensity_min":281,"intensity_max":271},{"slug":566,"sport":4,"category":5,"level":257,"intensity_unit":258,"name":567,"card_summary":568,"duration_seconds":569,"profile":570,"work":593},"running-fartlek","Fartlek : trame d'exemple en footing","Un footing où tu glisses six accélérations de 30 secondes à 4 minutes, du seuil à plus vite que ta VMA : le « jeu de vitesse » suédois, en trame à suivre ou à adapter.",3135,[571,572,573,574,575,577,578,579,581,582,585,586,588,589,591,592],{"zone":13,"duration_seconds":264,"intensity":265},{"zone":16,"duration_seconds":267,"intensity":268},{"zone":16,"duration_seconds":267,"intensity":302},{"zone":19,"duration_seconds":275,"intensity":536},{"zone":13,"duration_seconds":278,"intensity":576},"63",{"zone":19,"duration_seconds":270,"intensity":276},{"zone":13,"duration_seconds":275,"intensity":576},{"zone":343,"duration_seconds":280,"intensity":580},"92",{"zone":13,"duration_seconds":278,"intensity":576},{"zone":583,"duration_seconds":314,"intensity":584},6,"110",{"zone":13,"duration_seconds":278,"intensity":576},{"zone":19,"duration_seconds":587,"intensity":271},45,{"zone":13,"duration_seconds":443,"intensity":576},{"zone":343,"duration_seconds":535,"intensity":590},"88.5",{"zone":13,"duration_seconds":275,"intensity":576},{"zone":13,"duration_seconds":264,"intensity":287},{"intensity_min":344,"intensity_max":594},"115"]