[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-short-intervals-30-30":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":30,"facts":211,"blocks":410,"related":453},"running-short-intervals-30-30","running","vo2max","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Fractionné 30\u002F30 VMA : allures et récup","Le 30\u002F30 à VMA en 2 séries de 10, récup en trottinant : allures et distances pour une VMA de 14 à 18 km\u002Fh, erreurs à éviter, progression. 47 min.",[15,16],"gps_watch","track",[18,21,23,25,27],{"citation":19,"url":20},"Billat V. L. et al., Eur J Appl Physiol 2000;81(3):188-196",null,{"citation":22,"url":20},"Millet G. P. et al., Can J Appl Physiol 2003",{"citation":24,"url":20},"Rozenek R. et al., J Strength Cond Res 2007",{"citation":26,"url":20},"Fleckenstein D. et al., Front Sports Act Living 2024",{"citation":28,"url":29},"Ligue de football de Normandie (FFF), fiche « Bases VMA »","https:\u002F\u002Fnormandie.fff.fr\u002Fwp-content\u002Fuploads\u002Fsites\u002F17\u002F2023\u002F11\u002F3-Fiche-bases-VMA.pdf",{"h1":31,"summary":32,"purpose":43,"execution":82,"feel":104,"mistakes":111,"not_for":148,"faq":156,"evidence":202},"Fractionné 30\u002F30 à VMA (2 × 10)",{"type":33,"children":34},"root",[35],{"type":36,"tag":37,"props":38,"children":39},"element","p",{},[40],{"type":41,"value":42},"text","Le 30\u002F30 à VMA : 2 séries de 10 × 30 secondes à 100 % de ta VMA, avec 30 secondes de trot entre chaque. 10 minutes cumulées à VMA en 47 minutes de séance, en efforts assez courts pour découvrir le fractionné sans te mettre dans le rouge.",{"adaptation":44,"for_whom":51,"when":75},{"type":33,"children":45},[46],{"type":36,"tag":37,"props":47,"children":48},{},[49],{"type":41,"value":50},"Le 30\u002F30 sert à travailler ta VMA, autrement dit ta puissance aérobie. Tout tient dans l'enchaînement : 30 secondes, c'est trop court pour te mettre dans le rouge, et 30 secondes de trot ne laissent pas ta respiration redescendre complètement. D'une répétition à l'autre, tu restes plus longtemps près de ta VO₂max qu'en courant vite d'une traite : c'est ce qu'a mesuré l'étude de Billat publiée en 2000. L'effet à long terme du 30\u002F30 seul est, lui, moins bien documenté.",{"type":33,"children":52},[53],{"type":36,"tag":37,"props":54,"children":55},{},[56,58,65,67,73],{"type":41,"value":57},"Le coureur qui découvre le fractionné de VMA : les efforts sont courts, la récup se fait en trottinant, et l'allure reste la même du début à la fin. Le coureur confirmé y trouve une séance de VMA courte, facile à caser dans une semaine chargée. Dans les deux cas, il te faut une VMA mesurée récemment, par exemple avec un ",{"type":36,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-vameval-test",[63],{"type":41,"value":64},"test VAMEVAL",{"type":41,"value":66}," ou un ",{"type":36,"tag":59,"props":68,"children":70},{"href":69},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[71],{"type":41,"value":72},"demi-Cooper",{"type":41,"value":74},".",{"type":33,"children":76},[77],{"type":36,"tag":37,"props":78,"children":79},{},[80],{"type":41,"value":81},"Une séance de VMA par semaine suffit en général, et le 30\u002F30 peut être celle-là. 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. Sur un bloc de 4 à 6 semaines, fais évoluer une seule chose à la fois : d'abord le volume, ensuite l'intensité. Quand le 3 × 10 passe bien, passe à des répétitions plus longues.",[83,90,97],{"type":33,"children":84},[85],{"type":36,"tag":37,"props":86,"children":87},{},[88],{"type":41,"value":89},"10 minutes de footing tranquille, puis 5 minutes un peu plus soutenues, à une allure où tu peux encore parler. Arrive à la première répétition le corps chaud : 30 secondes à VMA à froid, ça se paie sur les premières répétitions.",{"type":33,"children":91},[92],{"type":36,"tag":37,"props":93,"children":94},{},[95],{"type":41,"value":96},"Deux séries de 10 × 30 secondes à 100 % de ta VMA, chacune suivie de 30 secondes de trot, avec 3 minutes de marche entre les deux séries. Cours chaque répétition à la même vitesse, de la 1re à la 20e. Sur piste, la distance est le repère le plus fiable : à VMA 16 km\u002Fh, 133 mètres en 30 secondes, soit un tiers de tour. Trotte vraiment pendant les récups, ne marche pas : c'est ce trot qui garde ta respiration haute. Seule la pause entre les séries se fait en marchant.",{"type":33,"children":98},[99],{"type":36,"tag":37,"props":100,"children":101},{},[102],{"type":41,"value":103},"10 minutes de footing très facile. Si tu as dû lâcher l'allure avant la fin de la première série, note-le : c'est l'indice d'une VMA surestimée.",{"type":33,"children":105},[106],{"type":36,"tag":37,"props":107,"children":108},{},[109],{"type":41,"value":110},"Les premières répétitions paraissent faciles : c'est le piège. Vers la sixième, la respiration s'emballe et les 30 secondes de trot raccourcissent à vue d'œil. Tu finis chaque série le souffle court, sans jamais avoir sprinté. Repère : 7 à 8 sur 10.",[112,121,130,139],{"title":113,"body":114},"Partir trop vite",{"type":33,"children":115},[116],{"type":36,"tag":37,"props":117,"children":118},{},[119],{"type":41,"value":120},"Sur les premières répétitions, 100 % de ta VMA paraît lent, alors tu accélères. La fin de série se charge de te le faire payer. La bonne vitesse est celle que tu peux reproduire à l'identique sur les 20 répétitions.",{"title":122,"body":123},"Marcher pendant la récup",{"type":33,"children":124},[125],{"type":36,"tag":37,"props":126,"children":127},{},[128],{"type":41,"value":129},"Les 30 secondes entre les répétitions se trottent, à peu près à la moitié de ta vitesse de VMA. Marcher fait trop redescendre la respiration et transforme la séance en suite de sprints isolés.",{"title":131,"body":132},"Une VMA surestimée",{"type":33,"children":133},[134],{"type":36,"tag":37,"props":135,"children":136},{},[137],{"type":41,"value":138},"Si tu ne tiens plus l'allure avant la fin de la première série, ce n'est pas un manque de volonté : ta VMA de référence est sans doute trop haute. Refais un test ou baisse-la.",{"title":140,"body":141},"Courir sur un terrain qui monte",{"type":33,"children":142},[143],{"type":36,"tag":37,"props":144,"children":145},{},[146],{"type":41,"value":147},"Sans piste, choisis une portion plate : une faible pente suffit à fausser l'allure et à rendre les distances inutilisables.",{"prerequisites":149,"avoid_if":152},[150,151],"Une VMA mesurée récemment : toutes les allures en dépendent.","Courir 15 minutes en footing sans difficulté.",[153,154,155],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.","Tu reprends après une longue coupure : refais d'abord quelques semaines de footing.",[157,166,175,184,193],{"question":158,"answer":159},"À quelle vitesse courir un 30\u002F30 ?",{"type":33,"children":160},[161],{"type":36,"tag":37,"props":162,"children":163},{},[164],{"type":41,"value":165},"À 100 % de ta VMA, ni plus vite ni plus lentement. À VMA 14 km\u002Fh, c'est 4'17\u002Fkm, soit 117 mètres en 30 secondes ; à VMA 16, 3'45\u002Fkm et 133 mètres ; à VMA 18, 3'20\u002Fkm et 150 mètres. Certaines fiches prescrivent 105 à 110 % : la version étudiée par Billat reste à 100 %, avec un trot à 50 %.",{"question":167,"answer":168},"Faut-il trotter ou marcher pendant la récup ?",{"type":33,"children":169},[170],{"type":36,"tag":37,"props":171,"children":172},{},[173],{"type":41,"value":174},"Trotter, à peu près à la moitié de ta vitesse de VMA : 58 mètres en 30 secondes à VMA 14 km\u002Fh. C'est ce trot qui empêche ta respiration de redescendre complètement, et qui fait l'intérêt du 30\u002F30. Seule la pause de 3 minutes entre les deux séries se fait en marchant.",{"question":176,"answer":177},"Combien de répétitions de 30\u002F30 pour débuter ?",{"type":33,"children":178},[179],{"type":36,"tag":37,"props":180,"children":181},{},[182],{"type":41,"value":183},"Deux séries de 10, soit 20 répétitions et 10 minutes cumulées à VMA, si tu as déjà quelques semaines de footing régulier. Si c'est trop, commence par des séries plus courtes ; quand le 2 × 10 passe bien, ajoute une troisième série avant de toucher à l'allure.",{"question":185,"answer":186},"30\u002F30 ou 15\u002F15 : lequel choisir ?",{"type":33,"children":187},[188],{"type":36,"tag":37,"props":189,"children":190},{},[191],{"type":41,"value":192},"Le 30\u002F30 est plus simple à doser pour débuter : 30 secondes laissent le temps de sentir l'allure. Le 15\u002F15 est plus haché et demande de ne pas lâcher la récup, qui se court assez vite. Les deux visent la VMA, et ils se complètent bien sur un bloc.",{"question":194,"answer":195},"Combien de temps à VO2max pendant un 30\u002F30 ?",{"type":33,"children":196},[197],{"type":36,"tag":37,"props":198,"children":199},{},[200],{"type":41,"value":201},"Dans l'étude de Billat et al. (2000), des coureurs à 18,5 km\u002Fh de vVO₂max en moyenne ont passé environ 7 min 51 s à VO₂max sur 19 répétitions en moyenne, contre 2 min 42 s en course continue. D'autres études mesurent moins, et le temps passé près de VO₂max varie beaucoup d'un coureur à l'autre.",{"level":203,"text":204},"moderate",{"type":33,"children":205},[206],{"type":36,"tag":37,"props":207,"children":208},{},[209],{"type":41,"value":210},"Le 30\u002F30 à 100 % et 50 % de la vVO₂max a été étudié par Billat et al. (Eur J Appl Physiol 2000;81(3):188-196). Chez des coureurs à 18,5 km\u002Fh de vVO₂max en moyenne, il a permis environ 7 min 51 s à VO₂max sur 19 répétitions en moyenne, contre 2 min 42 s pour une course continue entre le seuil et la vVO₂max. D'autres études nuancent : Millet et al. (2003, 8 triathlètes) mesurent nettement moins de temps au-dessus de 90 % de VO₂max en 30\u002F30 qu'en 60\u002F30 (149 s contre 531 s) ; Fleckenstein et al. (2024, 12 coureurs de demi-fond très entraînés) trouvent des intervalles courts intensifiés moins efficaces qu'un 4 × 3 min à 95 % sur ce critère. Rozenek et al. (2007) ont comparé 15\u002F15, 30\u002F15 et 60\u002F15 : la part de VO₂max atteinte monte avec la durée de l'effort (71,6 %, 84,6 %, 89,2 %). Certaines fiches prescrivent 105 à 110 % de la VMA pour des efforts de 15 à 30 secondes, comme celle de la Ligue de football de Normandie ; la version étudiée par Billat reste à 100 %. Le découpage en 2 × 10, la pause de 3 minutes, l'échauffement et le retour au calme sont des choix Wattson. Bilan : effet immédiat bien documenté, preuves plus faibles sur les gains à long terme du 30\u002F30 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