[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-norwegian-4x4":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":18,"content":26,"facts":204,"blocks":361,"related":372},"running-norwegian-4x4","running","vo2max","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"4x4 norvégien : 4 × 4 min à 93–97 % de VMA","Le 4x4 norvégien de Helgerud en course : 4 × 4 min juste sous ta VMA, 3 min de trot entre deux. Allures et distances pour une VMA de 14 à 18 km\u002Fh. 50 min.",[15,16,17],"gps_watch","heart_rate_monitor","track",[19,22,24],{"citation":20,"url":21},"Helgerud J. et al., Med Sci Sports Exerc 2007;39(4):665-671",null,{"citation":23,"url":21},"Hov H. et al., Scand J Med Sci Sports 2023;33(2):146-159",{"citation":25,"url":21},"Helgerud J. et al., Scand J Med Sci Sports 2023;33(11):2193-2207",{"h1":27,"summary":28,"purpose":39,"execution":75,"feel":97,"mistakes":104,"not_for":141,"faq":149,"evidence":195},"4 × 4 min norvégien en course à pied (Helgerud)",{"type":29,"children":30},"root",[31],{"type":32,"tag":33,"props":34,"children":35},"element","p",{},[36],{"type":37,"value":38},"text","Le 4x4 norvégien : 4 répétitions de 4 minutes à 93–97 % de ta VMA, avec 3 minutes de trot entre chaque. 16 minutes de travail en 50 minutes de séance. L'un des formats les plus étudiés pour faire progresser ta VO₂max, et l'un des plus simples à suivre.",{"adaptation":40,"for_whom":52,"when":68},{"type":29,"children":41},[42,47],{"type":32,"tag":33,"props":43,"children":44},{},[45],{"type":37,"value":46},"Le 4 × 4 fait travailler ton cœur fort, plusieurs minutes d'affilée, pour faire progresser ta VO₂max. Chaque répétition est assez longue pour que ta fréquence cardiaque atteigne 90 à 95 % de son maximum vers la troisième minute, puis s'y maintienne jusqu'au bout ; les 3 minutes de trot permettent de recommencer quatre fois.",{"type":32,"tag":33,"props":48,"children":49},{},[50],{"type":37,"value":51},"Peu de séances ont été autant étudiées. Le groupe de Jan Helgerud l'a testé chez des hommes moyennement entraînés en 2007, puis chez des hommes et des femmes bien entraînés en 2023 : à chaque fois, la VO₂max a progressé davantage qu'avec les autres entraînements comparés. Une réserve : ces études viennent d'un seul groupe de recherche, sur de jeunes adultes.",{"type":29,"children":53},[54],{"type":32,"tag":33,"props":55,"children":56},{},[57,59,66],{"type":37,"value":58},"Les coureurs réguliers, y compris peu expérimentés : l'allure reste juste sous ta VMA, et la récup est généreuse. C'est une bonne première séance de VMA longue, après quelques séances de ",{"type":32,"tag":60,"props":61,"children":63},"a",{"href":62},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-intervals-1min-1min",[64],{"type":37,"value":65},"1'\u002F1'",{"type":37,"value":67}," ou de 30\u002F30. Il te faut une VMA mesurée récemment, ou une ceinture cardio pour te caler sur la fréquence cardiaque, comme dans le protocole d'origine.",{"type":29,"children":69},[70],{"type":32,"tag":33,"props":71,"children":72},{},[73],{"type":37,"value":74},"Une à deux séances de ce type par semaine sont un repère courant. Place-les après un jour facile ou de repos, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour progresser, commence par 3 × 4 minutes, passe à 4 × 4, puis raccourcis la récup à 2 minutes ou passe à 4 × 5 minutes.",[76,83,90],{"type":29,"children":77},[78],{"type":32,"tag":33,"props":79,"children":80},{},[81],{"type":37,"value":82},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Ajoute deux ou trois accélérations progressives si tu veux : la première répétition doit partir sur des jambes réveillées.",{"type":29,"children":84},[85],{"type":32,"tag":33,"props":86,"children":87},{},[88],{"type":37,"value":89},"4 répétitions de 4 minutes à 93–97 % de ta VMA, avec 3 minutes de trot à 58–65 % entre chaque. À VMA 16 km\u002Fh, ça fait de 4'02 à 3'52\u002Fkm, soit 992 à 1 035 mètres par répétition : deux tours et demi de piste. Monte en allure sur la première minute, sans partir à fond, puis tiens. Au cardio, vise 90 à 95 % de ta FC max à partir de la troisième minute. Le trot de récup couvre 464 à 520 mètres : trotte, ne marche pas.",{"type":29,"children":91},[92],{"type":32,"tag":33,"props":93,"children":94},{},[95],{"type":37,"value":96},"10 minutes de footing très facile, à 55–65 % de ta VMA. Compare tes quatre distances : si la dernière est nettement plus courte que la première, tu es parti trop vite, ou ta VMA de référence est trop haute.",{"type":29,"children":98},[99],{"type":32,"tag":33,"props":100,"children":101},{},[102],{"type":37,"value":103},"Dur, mais pas un sprint. La respiration devient franchement rapide à partir de la deuxième minute, et la dernière minute de chaque répétition demande de la concentration. La troisième répétition est celle où l'on renégocie mentalement le nombre total. Repère : 7 à 8 sur 10.",[105,114,123,132],{"title":106,"body":107},"Courir à 100 % de ta VMA",{"type":29,"children":108},[109],{"type":32,"tag":33,"props":110,"children":111},{},[112],{"type":37,"value":113},"Le 4 × 4 se court juste sous ta VMA, pas à ta VMA : quatre minutes à pleine VMA, c'est près de ta limite de temps, et la quatrième répétition s'écroule. Les études récentes du groupe de Helgerud prescrivent environ 95 %.",{"title":115,"body":116},"Marcher pendant la récup",{"type":29,"children":117},[118],{"type":32,"tag":33,"props":119,"children":120},{},[121],{"type":37,"value":122},"Les 3 minutes se trottent, à 58–65 % de ta VMA : c'est une récup active, à environ 70 % de ta FC max dans le protocole d'origine. Marcher fait trop redescendre le cœur, et chaque répétition repart de plus bas.",{"title":124,"body":125},"Juger l'allure à la fréquence cardiaque dès le départ",{"type":29,"children":126},[127],{"type":32,"tag":33,"props":128,"children":129},{},[130],{"type":37,"value":131},"Ton cœur met deux à trois minutes à monter. Si tu cherches 90 % de ta FC max dès la première minute, tu pars bien trop vite. Cale-toi sur l'allure au début, et laisse le cardio confirmer en fin de répétition.",{"title":133,"body":134},"Le faire trop souvent",{"type":29,"children":135},[136],{"type":32,"tag":33,"props":137,"children":138},{},[139],{"type":37,"value":140},"Les trois séances par semaine des études relevaient d'un protocole de recherche de 8 semaines. Dans un plan complet, avec une sortie longue et d'autres séances, une ou deux suffisent.",{"prerequisites":142,"avoid_if":145},[143,144],"Une VMA mesurée récemment, ou une ceinture cardio et ta FC max.","Courir 30 minutes en footing sans difficulté.",[146,147,148],"Tu as un problème cardiaque connu, ou un doute sur ta santé : demande un avis médical avant des efforts intenses.","Tu as une douleur, une blessure récente ou une grosse fatigue.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[150,159,168,177,186],{"question":151,"answer":152},"À quelle allure courir un 4x4 norvégien ?",{"type":29,"children":153},[154],{"type":32,"tag":33,"props":155,"children":156},{},[157],{"type":37,"value":158},"À 93–97 % de ta VMA. À VMA 14 km\u002Fh, de 4'36 à 4'25\u002Fkm, soit 868 à 905 mètres en 4 minutes ; à VMA 16, de 4'02 à 3'52\u002Fkm ; à VMA 18, de 3'35 à 3'26\u002Fkm, soit 1 116 à 1 164 mètres. Au cardio, vise 90 à 95 % de ta FC max à partir de la troisième minute.",{"question":160,"answer":161},"Le 4x4 norvégien est-il efficace ?",{"type":29,"children":162},[163],{"type":32,"tag":33,"props":164,"children":165},{},[166],{"type":37,"value":167},"C'est l'un des formats les mieux étudiés. Chez 40 hommes moyennement entraînés, il a fait progresser la VO₂max en 8 semaines davantage que l'endurance ou le seuil, à travail égal. Les études de 2023, chez des hommes et des femmes bien entraînés, trouvent des gains proches. Elles viennent toutes du même groupe de recherche.",{"question":169,"answer":170},"Trot ou marche pendant la récup du 4x4 ?",{"type":29,"children":171},[172],{"type":32,"tag":33,"props":173,"children":174},{},[175],{"type":37,"value":176},"Trot. Le protocole prévoit 3 minutes de récup active à environ 70 % de ta FC max, soit 58–65 % de ta VMA. Ce trot garde ton cœur assez haut pour que la répétition suivante atteigne vite la bonne intensité.",{"question":178,"answer":179},"Combien de 4x4 par semaine ?",{"type":29,"children":180},[181],{"type":32,"tag":33,"props":182,"children":183},{},[184],{"type":37,"value":185},"Une à deux, après un jour facile, c'est un repère courant. Les études en prévoyaient trois par semaine pendant 8 semaines, mais c'étaient des protocoles de recherche. Garde de la place pour ta sortie longue et tes footings, qui font l'essentiel de ton volume.",{"question":187,"answer":188},"4x4 norvégien ou 15\u002F15 ?",{"type":29,"children":189},[190],{"type":32,"tag":33,"props":191,"children":192},{},[193],{"type":37,"value":194},"Dans l'étude de Helgerud (2007), les deux ont fait progresser la VO₂max, le 4 × 4 un peu plus que le 15\u002F15 à travail égal. Le 4 × 4 demande de tenir un effort long ; le 15\u002F15, de soutenir une récup rapide. Les alterner sur un bloc est une bonne façon de varier.",{"level":196,"text":197},"good",{"type":29,"children":198},[199],{"type":32,"tag":33,"props":200,"children":201},{},[202],{"type":37,"value":203},"Helgerud et ses collègues (Med Sci Sports Exerc 2007), 40 hommes moyennement entraînés, 8 semaines à 3 séances par semaine, quatre groupes à travail égal : VO₂max +7,2 % avec le 4 × 4 minutes (90–95 % de la FC max, récup active de 3 minutes à 70 %) et +5,5 % avec un 15\u002F15, davantage qu'avec des entraînements à 70 % et 85 % de la FC max. Hov et ses collègues (Scand J Med Sci Sports 2023), 48 hommes bien entraînés, 4 × 4 minutes à environ 95 % de la VMA : VO₂max +6,5 ± 2,4 %, davantage qu'avec des protocoles de sprint. Helgerud et ses collègues (Scand J Med Sci Sports 2023), 81 femmes bien entraînées : +7,3 ± 3,1 %, sans blessure. La plage de 93–97 % de VMA traduit la consigne d'environ 95 % ; la récup à 58–65 % est une équivalence estimée des 70 % de FC max ; l'échauffement et le retour au calme sont des choix Wattson. Bilan : niveau de preuve élevé (essais randomisés), mais sur de jeunes adultes et par un seul groupe de recherche.",{"duration_seconds":205,"block_count":206,"load_estimate":207,"time_in_zone":208,"phases":218,"targets":255,"work":345,"profile":346},3000,10,57,[209,212,215],{"zone":210,"seconds":211},1,1740,{"zone":213,"seconds":214},2,300,{"zone":216,"seconds":217},5,960,[219,232,249],{"role":220,"first_block":221,"last_block":210,"duration_seconds":222,"intensity_min":223,"intensity_max":224,"pattern":225},"warmup",0,900,"60","72",[226,230],{"kind":227,"zone":210,"duration_seconds":228,"intensity_min":223,"intensity_max":229,"cadence_min":21,"cadence_max":21},"step",600,"65",{"kind":227,"zone":213,"duration_seconds":214,"intensity_min":231,"intensity_max":224,"cadence_min":21,"cadence_max":21},"66",{"role":233,"first_block":213,"last_block":234,"duration_seconds":235,"intensity_min":236,"intensity_max":237,"pattern":238},"main",8,1500,"58","97",[239],{"kind":240,"count":241,"unit":242,"last_omitted":248},"repeat",4,[243,246],{"kind":227,"zone":216,"duration_seconds":244,"intensity_min":245,"intensity_max":237,"cadence_min":21,"cadence_max":21},240,"93",{"kind":227,"zone":210,"duration_seconds":247,"intensity_min":236,"intensity_max":229,"cadence_min":21,"cadence_max":21},180,true,{"role":250,"first_block":251,"last_block":251,"duration_seconds":228,"intensity_min":252,"intensity_max":229,"pattern":253},"cooldown",9,"55",[254],{"kind":227,"zone":210,"duration_seconds":228,"intensity_min":252,"intensity_max":229,"cadence_min":21,"cadence_max":21},[256,278,296,315,332],{"intensity_min":245,"intensity_max":237,"zone":216,"total_seconds":217,"step_seconds":244,"roles":257,"watts":258,"paces":259},[233],[],[260,266,272],{"vma_kmh":261,"pace_slow_seconds_per_km":262,"pace_fast_seconds_per_km":263,"distance_min_meters":264,"distance_max_meters":265},14,276,265,868,905,{"vma_kmh":267,"pace_slow_seconds_per_km":268,"pace_fast_seconds_per_km":269,"distance_min_meters":270,"distance_max_meters":271},16,242,232,992,1035,{"vma_kmh":273,"pace_slow_seconds_per_km":274,"pace_fast_seconds_per_km":275,"distance_min_meters":276,"distance_max_meters":277},18,215,206,1116,1164,{"intensity_min":231,"intensity_max":224,"zone":213,"total_seconds":214,"step_seconds":214,"roles":279,"watts":280,"paces":281},[220],[],[282,287,291],{"vma_kmh":261,"pace_slow_seconds_per_km":283,"pace_fast_seconds_per_km":284,"distance_min_meters":285,"distance_max_meters":286},390,357,770,840,{"vma_kmh":267,"pace_slow_seconds_per_km":288,"pace_fast_seconds_per_km":289,"distance_min_meters":290,"distance_max_meters":217},341,313,880,{"vma_kmh":273,"pace_slow_seconds_per_km":292,"pace_fast_seconds_per_km":293,"distance_min_meters":294,"distance_max_meters":295},303,278,990,1080,{"intensity_min":223,"intensity_max":229,"zone":210,"total_seconds":228,"step_seconds":228,"roles":297,"watts":298,"paces":299},[220],[],[300,305,310],{"vma_kmh":261,"pace_slow_seconds_per_km":301,"pace_fast_seconds_per_km":302,"distance_min_meters":303,"distance_max_meters":304},429,396,1400,1517,{"vma_kmh":267,"pace_slow_seconds_per_km":306,"pace_fast_seconds_per_km":307,"distance_min_meters":308,"distance_max_meters":309},375,346,1600,1733,{"vma_kmh":273,"pace_slow_seconds_per_km":311,"pace_fast_seconds_per_km":312,"distance_min_meters":313,"distance_max_meters":314},333,308,1800,1950,{"intensity_min":236,"intensity_max":229,"zone":210,"total_seconds":316,"step_seconds":247,"roles":317,"watts":318,"paces":319},540,[233],[],[320,324,328],{"vma_kmh":261,"pace_slow_seconds_per_km":321,"pace_fast_seconds_per_km":302,"distance_min_meters":322,"distance_max_meters":323},443,406,455,{"vma_kmh":267,"pace_slow_seconds_per_km":325,"pace_fast_seconds_per_km":307,"distance_min_meters":326,"distance_max_meters":327},388,464,520,{"vma_kmh":273,"pace_slow_seconds_per_km":329,"pace_fast_seconds_per_km":312,"distance_min_meters":330,"distance_max_meters":331},345,522,585,{"intensity_min":252,"intensity_max":229,"zone":210,"total_seconds":228,"step_seconds":228,"roles":333,"watts":334,"paces":335},[250],[],[336,339,342],{"vma_kmh":261,"pace_slow_seconds_per_km":337,"pace_fast_seconds_per_km":302,"distance_min_meters":338,"distance_max_meters":304},468,1283,{"vma_kmh":267,"pace_slow_seconds_per_km":340,"pace_fast_seconds_per_km":307,"distance_min_meters":341,"distance_max_meters":309},409,1467,{"vma_kmh":273,"pace_slow_seconds_per_km":343,"pace_fast_seconds_per_km":312,"distance_min_meters":344,"distance_max_meters":314},364,1650,{"intensity_min":245,"intensity_max":237,"zone":216,"seconds":217},[347,349,351,353,355,356,357,358,359,360],{"zone":210,"duration_seconds":228,"intensity":348},"62.5",{"zone":213,"duration_seconds":214,"intensity":350},"69",{"zone":216,"duration_seconds":244,"intensity":352},"95",{"zone":210,"duration_seconds":247,"intensity":354},"61.5",{"zone":216,"duration_seconds":244,"intensity":352},{"zone":210,"duration_seconds":247,"intensity":354},{"zone":216,"duration_seconds":244,"intensity":352},{"zone":210,"duration_seconds":247,"intensity":354},{"zone":216,"duration_seconds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