[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-short-intervals-15-15":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":25,"facts":210,"blocks":446,"related":521},"running-short-intervals-15-15","running","vo2max","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"15\u002F15 VMA : 3 × 12, récup active à 70 %","Le 15\u002F15 VMA en 3 séries de 12 : 15 s à 100 % de ta VMA, 15 s de footing soutenu à 70 %. Distances pour une VMA de 14 à 18 km\u002Fh, piège de la récup. 47 min.",[15,16],"gps_watch","track",[18,21,23],{"citation":19,"url":20},"Billat V. L. et al., Int J Sports Med 2001;22(3):201-208",null,{"citation":22,"url":20},"Helgerud J. et al., Med Sci Sports Exerc 2007;39(4):665-671",{"citation":24,"url":20},"Rozenek R. et al., J Strength Cond Res 2007;21(1):188-192",{"h1":26,"summary":27,"purpose":38,"execution":82,"feel":104,"mistakes":111,"not_for":148,"faq":155,"evidence":201},"Fractionné 15\u002F15 à VMA (3 × 12)",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Le 15\u002F15 VMA : 3 séries de 12 × 15 secondes à 100 % de ta VMA, avec 15 secondes de footing soutenu à 70 % entre chaque. 9 minutes cumulées à VMA en 47 minutes de séance. Les efforts sont courts ; la difficulté, c'est de ne jamais lâcher la récup.",{"adaptation":39,"for_whom":51,"when":67},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"Le 15\u002F15 travaille ta VMA, ta puissance aérobie, avec des efforts si courts qu'ils coûtent peu aux jambes. Le secret n'est pas dans les 15 secondes rapides, mais dans les 15 secondes d'après : à 70 % de ta VMA, tu cours encore, et ta respiration n'a pas le temps de redescendre. D'une répétition à l'autre, ta consommation d'oxygène reste haute.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"C'est ce qu'a montré l'étude de Billat publiée en 2001 : à même intensité moyenne, un 15\u002F15 à 100 % avec récup à 70 % a permis environ deux fois plus de temps à VO₂max qu'un 15\u002F15 plus rapide sur l'effort et plus lent sur la récup. Courir plus vite sur l'effort, puis récupérer plus lentement, fait donc perdre l'essentiel de l'intérêt du format.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Les coureurs qui ont déjà fait quelques séances de VMA courte, un ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-30-30",[63],{"type":36,"value":64},"30\u002F30",{"type":36,"value":66}," par exemple, et qui préfèrent les répétitions courtes aux efforts longs. Le format convient aussi en reprise, à condition de réduire le nombre de séries, et il est très utilisé en sports collectifs. Il te faut une VMA mesurée récemment : sur 15 secondes, quelques km\u002Fh d'erreur suffisent à changer la séance.",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72,74,80],{"type":36,"value":73},"Une séance de VMA par semaine suffit en général : le 15\u002F15 peut alterner avec un 30\u002F30 ou un ",{"type":31,"tag":59,"props":75,"children":77},{"href":76},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-intervals-1min-1min",[78],{"type":36,"value":79},"1'\u002F1'",{"type":36,"value":81}," d'une semaine à l'autre. Place-la 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, ajoute d'abord une quatrième série en gardant le couple 100 %\u002F70 %, puis passe à des efforts plus longs.",[83,90,97],{"type":28,"children":84},[85],{"type":31,"tag":32,"props":86,"children":87},{},[88],{"type":36,"value":89},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Pendant ce temps, pose tes plots : à VMA 16 km\u002Fh, un plot à 67 mètres pour l'effort, puis un autre 47 mètres plus loin pour la récup.",{"type":28,"children":91},[92],{"type":31,"tag":32,"props":93,"children":94},{},[95],{"type":36,"value":96},"Trois séries de 12 × 15 secondes à 100 % de ta VMA, chacune suivie de 15 secondes à 70 %, avec 2 min 30 de marche entre les séries. À VMA 16 km\u002Fh, ça fait 67 mètres en 15 secondes à 3'45\u002Fkm, puis 47 mètres de récup à 5'21\u002Fkm. La récup n'est pas un trot lent : c'est un footing soutenu, et c'est lui qui fait la séance. Ne dépasse pas ta vitesse de VMA sur les efforts, même si elle paraît lente au début.",{"type":28,"children":98},[99],{"type":31,"tag":32,"props":100,"children":101},{},[102],{"type":36,"value":103},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si tu n'as pas tenu la récup à 70 % jusqu'au bout de la dernière série, note-le : la prochaine fois, garde une série de moins plutôt que de ralentir la récup.",{"type":28,"children":105},[106],{"type":31,"tag":32,"props":107,"children":108},{},[109],{"type":36,"value":110},"Les efforts de 15 secondes paraissent presque faciles. La récup, elle, ne laisse jamais respirer, et dès la deuxième série la fatigue s'installe dans les jambes. Trente-six répétitions : compter devient un exercice à part entière. Repère : 7 sur 10.",[112,121,130,139],{"title":113,"body":114},"Ralentir la récup",{"type":28,"children":115},[116],{"type":31,"tag":32,"props":117,"children":118},{},[119],{"type":36,"value":120},"C'est l'erreur qui vide la séance de son sens. Si tu trottines à 50 % au lieu de courir à 70 %, ta respiration redescend entre deux efforts. Rozenek et ses collègues ont mesuré une part de VO₂max nettement plus faible dans un 15\u002F15 avec récup lente.",{"title":122,"body":123},"Courir plus vite que ta VMA",{"type":28,"children":124},[125],{"type":31,"tag":32,"props":126,"children":127},{},[128],{"type":36,"value":129},"Sur 15 secondes, on a vite fait de sprinter. Dans l'étude de Billat, courir plus vite que la VMA sur l'effort a réduit de moitié le temps passé à VO₂max. La bonne vitesse est ta VMA, pas plus, de la première répétition à la dernière.",{"title":131,"body":132},"Courir sans repère",{"type":28,"children":133},[134],{"type":31,"tag":32,"props":135,"children":136},{},[137],{"type":36,"value":138},"Sur une durée aussi courte, la montre ne donne pas d'allure fiable. Pose des plots aux distances de ta VMA, ou compte sur les marques d'une piste : c'est le seul moyen de tenir la bonne vitesse.",{"title":140,"body":141},"Confondre avec le 15\u002F15 supramaximal",{"type":28,"children":142},[143],{"type":31,"tag":32,"props":144,"children":145},{},[146],{"type":36,"value":147},"Un autre 15\u002F15 se court à 115–120 % de VMA, avec récup en marchant : c'est une séance de vitesse, pas de VMA. Même notation, effet différent.",{"prerequisites":149,"avoid_if":152},[150,151],"Une VMA mesurée récemment : toutes les distances en dépendent.","Quelques séances de VMA courte déjà faites, comme un 30\u002F30.",[153,154],"Tu as une douleur ou une blessure récente, surtout aux mollets ou aux ischios : les relances répétées les sollicitent.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[156,165,174,183,192],{"question":157,"answer":158},"À quelle vitesse courir un 15\u002F15 VMA ?",{"type":28,"children":159},[160],{"type":31,"tag":32,"props":161,"children":162},{},[163],{"type":36,"value":164},"À 100 % de ta VMA sur l'effort, à 70 % sur la récup. À VMA 14 km\u002Fh, ça fait 58 mètres en 15 secondes, puis 41 mètres de récup ; à VMA 16, 67 puis 47 mètres ; à VMA 18, 75 puis 53 mètres. Pose des plots à ces distances : sur 15 secondes, c'est plus fiable que la montre.",{"question":166,"answer":167},"Récup active ou passive sur un 15\u002F15 ?",{"type":28,"children":168},[169],{"type":31,"tag":32,"props":170,"children":171},{},[172],{"type":36,"value":173},"Active, et soutenue : 70 % de ta VMA, un vrai footing, pas un trot lent ni de la marche. C'est cette récup qui garde ta respiration haute et fait l'intérêt du 15\u002F15. Seules les pauses de 2 min 30 entre les séries se font en marchant.",{"question":175,"answer":176},"15\u002F15 ou 30\u002F30 : lequel choisir ?",{"type":28,"children":177},[178],{"type":31,"tag":32,"props":179,"children":180},{},[181],{"type":36,"value":182},"Le 30\u002F30 est plus simple pour débuter : 30 secondes laissent le temps de sentir l'allure, et la récup se trotte. Le 15\u002F15 est plus haché et demande une récup plus rapide, à 70 %. Les deux visent la VMA ; tu peux les alterner d'une semaine à l'autre.",{"question":184,"answer":185},"Le 15\u002F15 est-il aussi efficace qu'un 4 × 4 min ?",{"type":28,"children":186},[187],{"type":31,"tag":32,"props":188,"children":189},{},[190],{"type":36,"value":191},"Dans l'étude de Helgerud (2007), sur 8 semaines et à travail égal, un 15\u002F15 a fait progresser la VO₂max un peu moins qu'un 4 × 4 minutes. Les deux ont fonctionné. Le 15\u002F15 reste une bonne option si tu supportes mal les efforts longs, ou pour varier les séances.",{"question":193,"answer":194},"Combien de séries de 15\u002F15 pour débuter ?",{"type":28,"children":195},[196],{"type":31,"tag":32,"props":197,"children":198},{},[199],{"type":36,"value":200},"Deux séries de 12 si tu découvres le format, puis trois quand la récup à 70 % tient jusqu'au bout. Garde toujours le couple 100 %\u002F70 % : il vaut mieux faire moins de séries que ralentir la récup.",{"level":202,"text":203},"moderate",{"type":28,"children":204},[205],{"type":31,"tag":32,"props":206,"children":207},{},[208],{"type":36,"value":209},"Billat et ses collègues (Int J Sports Med 2001) ont comparé trois 15\u002F15 de même intensité moyenne, environ 85 % de la vVO₂max : 90\u002F80, 100\u002F70 et 110\u002F60 %, chez 7 coureurs d'environ 52 ans (VMA moyenne 15,9 km\u002Fh). Les formats 90\u002F80 et 100\u002F70 ont permis environ 14 minutes à VO₂max, contre 7 pour le 110\u002F60 ; les auteurs concluent qu'il ne faut pas dépasser 100 % de la vVO₂max. Helgerud et ses collègues (Med Sci Sports Exerc 2007), chez 40 hommes moyennement entraînés, 8 semaines à 3 séances par semaine et à travail égal : VO₂max +5,5 % avec un 15\u002F15 (47 répétitions, cibles en fréquence cardiaque), contre +7,2 % avec un 4 × 4 minutes. À l'inverse, Rozenek et ses collègues (J Strength Cond Res 2007) mesurent une fraction de VO₂max faible (71,6 %) en 15\u002F15 à 100 % avec récup à 50 %. Le couple 100 %\u002F70 % vient de Billat, avec la vVO₂max assimilée ici à la VMA ; le découpage en 3 × 12, les pauses de marche, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve sur la réponse immédiate, moyenne sur les gains à 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