[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-vo2max-pyramid":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":250,"blocks":442,"related":455},"running-vo2max-pyramid","running","vo2max","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Pyramide VMA 1-2-3-2-1 : 9 min à VMA","La pyramide VMA 1-2-3-2-1 : cinq efforts de 1 à 3 min, qui montent puis redescendent, trot entre deux. Distances pour une VMA de 14 à 18 km\u002Fh. 40 min.",[15,16],"gps_watch","track",[18,21],{"citation":19,"url":20},"Meckel Y. et al., Cent Eur J Sport Sci Med 2017;20(4):5-12",null,{"citation":22,"url":20},"Ministère des Armées, EMSLB, document de formation, novembre 2024",{"h1":24,"summary":25,"purpose":36,"execution":88,"feel":144,"mistakes":151,"not_for":188,"faq":195,"evidence":241},"Pyramide de VMA 1-2-3-2-1 min, récup en trot",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","La pyramide VMA : cinq efforts de 1, 2, 3, 2 puis 1 minute autour de ta VMA, de 96 à 104 % selon la durée, avec du trot entre chaque. 9 minutes de travail en 40 minutes de séance. Pour coureurs réguliers qui veulent varier leur VMA.",{"adaptation":37,"for_whom":49,"when":73},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"La pyramide fait travailler ta VMA sur trois durées d'effort dans la même séance. Plus l'effort est court, plus il se court vite : 100–104 % de ta VMA sur 1 minute, 98–102 % sur 2, 96–100 % sur 3. Le sommet, 3 minutes, te fait tenir ta VMA presque comme en VMA longue ; les efforts d'une minute, à la montée comme à la descente, se courent un cran plus vite, sur des jambes de plus en plus fatiguées.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"L'autre intérêt est mental. Tu sais à chaque instant où tu en es : tu montes, tu passes le sommet, tu redescends. Une fois les 3 minutes passées, il ne reste que 3 minutes d'effort en tout, et la séance bascule. Aucune étude n'a testé ce format au temps : la pyramide est un usage d'entraîneurs, dont le principe a été étudié en distance, à une autre intensité.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63,65,71],{"type":34,"value":55},"Les coureurs réguliers qui veulent varier leurs séances de VMA, et ceux qui décrochent mentalement sur une série de répétitions identiques. Le format se prête bien aux séances en groupe : tout le monde change d'effort en même temps, chacun à sa vitesse. Il te faut une VMA mesurée récemment, et quelques séances de ",{"type":29,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-30-30",[61],{"type":34,"value":62},"30\u002F30",{"type":34,"value":64}," ou de ",{"type":29,"tag":57,"props":66,"children":68},{"href":67},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-intervals-1min-1min",[69],{"type":34,"value":70},"1'\u002F1'",{"type":34,"value":72}," derrière toi.",{"type":26,"children":74},[75],{"type":29,"tag":30,"props":76,"children":77},{},[78,80,86],{"type":34,"value":79},"Une séance de VMA par semaine suffit en général, et la pyramide peut alterner d'une semaine à l'autre avec un format à répétitions identiques, comme la ",{"type":29,"tag":57,"props":81,"children":83},{"href":82},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-long-vo2max-intervals",[84],{"type":34,"value":85},"VMA longue 5 × 3 min",{"type":34,"value":87},". 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, enchaîne deux pyramides avec 5 minutes de trot entre les deux, ou passe à la pyramide inversée, plus dure.",[89,96,137],{"type":26,"children":90},[91],{"type":29,"tag":30,"props":92,"children":93},{},[94],{"type":34,"value":95},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Ajoute deux lignes droites : le premier effort est aussi le plus rapide de la séance.",{"type":26,"children":97},[98,103,132],{"type":29,"tag":30,"props":99,"children":100},{},[101],{"type":34,"value":102},"Cinq efforts, avec un trot à 50–60 % de ta VMA entre chaque :",{"type":29,"tag":104,"props":105,"children":106},"ol",{},[107,113,118,123,127],{"type":29,"tag":108,"props":109,"children":110},"li",{},[111],{"type":34,"value":112},"1 min à 100–104 %, puis 1 min de trot ;",{"type":29,"tag":108,"props":114,"children":115},{},[116],{"type":34,"value":117},"2 min à 98–102 %, puis 1 min 30 ;",{"type":29,"tag":108,"props":119,"children":120},{},[121],{"type":34,"value":122},"3 min à 96–100 %, puis 2 min ;",{"type":29,"tag":108,"props":124,"children":125},{},[126],{"type":34,"value":117},{"type":29,"tag":108,"props":128,"children":129},{},[130],{"type":34,"value":131},"1 min à 100–104 %.",{"type":29,"tag":30,"props":133,"children":134},{},[135],{"type":34,"value":136},"À VMA 16 km\u002Fh, ça fait 267 à 277 mètres sur 1 minute, 523 à 544 mètres sur 2 et 768 à 800 mètres sur 3 : sur piste, deux tiers de tour, un tour et un tiers, puis près de deux tours. Les deux efforts de 2 minutes, comme les deux d'une minute, doivent couvrir la même distance : c'est la descente qui dit si tu as bien géré la montée.",{"type":26,"children":138},[139],{"type":29,"tag":30,"props":140,"children":141},{},[142],{"type":34,"value":143},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si le dernier effort d'une minute était nettement plus court que le premier, garde la même pyramide la prochaine fois, mais au bas des plages.",{"type":26,"children":145},[146],{"type":29,"tag":30,"props":147,"children":148},{},[149],{"type":34,"value":150},"La séance paraît plus courte qu'un 5 × 3 min, parce que tu as toujours un repère devant toi. Le sommet de 3 minutes est le plus exigeant ; une fois passé, la descente se court sur l'élan, même avec des jambes lourdes. Repère : 7 à 8 sur 10.",[152,161,170,179],{"title":153,"body":154},"Sprinter le premier effort",{"type":26,"children":155},[156],{"type":29,"tag":30,"props":157,"children":158},{},[159],{"type":34,"value":160},"La première minute est la plus rapide de la séance, et elle arrive sur des jambes fraîches : la tentation est de la courir à fond. Reste dans la plage, sinon le sommet de 3 minutes te le fait payer.",{"title":162,"body":163},"Courir les 3 minutes à l'allure des efforts courts",{"type":26,"children":164},[165],{"type":29,"tag":30,"props":166,"children":167},{},[168],{"type":34,"value":169},"Le sommet se court un peu moins vite que les efforts d'une ou deux minutes : 96–100 % de ta VMA. Le courir au même rythme qu'une minute, c'est te mettre dans le rouge au milieu de la séance.",{"title":171,"body":172},"Marcher pendant les récups",{"type":26,"children":173},[174],{"type":29,"tag":30,"props":175,"children":176},{},[177],{"type":34,"value":178},"Les récups se trottent, à 50–60 % de ta VMA. Elles sont courtes, et s'allongent avec l'effort qui précède : les marcher fait trop redescendre le cœur avant l'effort suivant.",{"title":180,"body":181},"Lâcher la descente sans raison",{"type":26,"children":182},[183],{"type":29,"tag":30,"props":184,"children":185},{},[186],{"type":34,"value":187},"Si la fatigue est vraiment là, supprime la descente : c'est prévu. Mais si tu tiens encore ton allure, termine-la : c'est elle qui t'apprend à garder ton allure quand la fatigue monte.",{"prerequisites":189,"avoid_if":192},[190,191],"Quelques séances de VMA courte derrière toi.","Une VMA mesurée récemment.",[193,194],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[196,205,214,223,232],{"question":197,"answer":198},"Qu'est-ce qu'une pyramide de VMA ?",{"type":26,"children":199},[200],{"type":29,"tag":30,"props":201,"children":202},{},[203],{"type":34,"value":204},"Une séance où la durée des efforts monte puis redescend : ici 1, 2, 3, 2 puis 1 minute, avec du trot entre chaque. L'allure s'adapte à la durée : plus l'effort est court, plus il est rapide. Elle existe aussi en distance, de 200 à 600 mètres, et en version inversée, qui commence et finit par les efforts longs.",{"question":206,"answer":207},"Quelles distances pour une pyramide VMA ?",{"type":26,"children":208},[209],{"type":29,"tag":30,"props":210,"children":211},{},[212],{"type":34,"value":213},"Ça dépend de ta VMA. À 14 km\u002Fh : 233 à 243 mètres sur 1 minute, 457 à 476 sur 2, 672 à 700 sur 3. À 16 km\u002Fh : 267 à 277, 523 à 544, 768 à 800. À 18 km\u002Fh : 300 à 312, 588 à 612, 864 à 900. Sur piste, ces distances te servent de repères.",{"question":215,"answer":216},"Pyramide ou pyramide inversée ?",{"type":26,"children":217},[218],{"type":29,"tag":30,"props":219,"children":220},{},[221],{"type":34,"value":222},"La pyramide classique, qui monte puis redescend, est la plus accessible : l'effort le plus long tombe au milieu, quand tu es encore frais, et la fin se court sur des efforts courts. La pyramide inversée commence et finit par les efforts longs : la dernière répétition est aussi la plus longue, ce qui la rend nettement plus dure.",{"question":224,"answer":225},"Pyramide ou 5 × 3 min de VMA ?",{"type":26,"children":226},[227],{"type":29,"tag":30,"props":228,"children":229},{},[230],{"type":34,"value":231},"Les deux travaillent ta VMA. Le 5 × 3 min accumule plus de travail, 15 minutes contre 9, et demande de tenir la même allure cinq fois. La pyramide varie les durées et les allures, et paraît plus courte. Alterne-les d'une semaine à l'autre pour casser la routine.",{"question":233,"answer":234},"Peut-on faire la pyramide en groupe ?",{"type":26,"children":235},[236],{"type":29,"tag":30,"props":237,"children":238},{},[239],{"type":34,"value":240},"Oui, c'est même un bon format de club. Tout le monde change d'effort au même moment, au coup de sifflet ou au chrono, et chacun court à sa VMA : les plus rapides couvrent plus de distance, sans que personne n'attende. Il suffit d'une piste ou d'une boucle plate.",{"level":242,"text":243},"limited",{"type":26,"children":244},[245],{"type":29,"tag":30,"props":246,"children":247},{},[248],{"type":34,"value":249},"Usage attesté, origine non retrouvée. Un document de formation du ministère des Armées (emslb.defense.gouv.fr, novembre 2024) décrit des pyramides montantes et descendantes de 200 à 600 m à 100 % de VMA. Le principe a été étudié par Meckel et ses collègues (Cent Eur J Sport Sci Med 2017) : 40 étudiants en sciences du sport, 6 semaines, intervalles montants (100 à 500 m) ou descendants (500 à 100 m) à travail identique. Les deux améliorent le 2 000 m, l'ordre descendant davantage (18,3 ± 3,6 % contre 12,2 ± 3,2 %), mais à une intensité de sprint sous-maximale plutôt qu'à VMA. La version au temps, les intensités par palier, les récups, l'échauffement et le retour au calme sont des choix Wattson. Bilan : niveau de preuve faible à moyen, sur un principe voisin plutôt que sur ce format.",{"duration_seconds":251,"block_count":252,"load_estimate":253,"time_in_zone":254,"phases":264,"targets":307,"work":426,"profile":427},2400,12,43,[255,258,261],{"zone":256,"seconds":257},1,1560,{"zone":259,"seconds":260},2,300,{"zone":262,"seconds":263},5,540,[265,278,301],{"role":266,"first_block":267,"last_block":256,"duration_seconds":268,"intensity_min":269,"intensity_max":270,"pattern":271},"warmup",0,900,"60","72",[272,276],{"kind":273,"zone":256,"duration_seconds":274,"intensity_min":269,"intensity_max":275,"cadence_min":20,"cadence_max":20},"step",600,"65",{"kind":273,"zone":259,"duration_seconds":260,"intensity_min":277,"intensity_max":270,"cadence_min":20,"cadence_max":20},"66",{"role":279,"first_block":259,"last_block":280,"duration_seconds":268,"intensity_min":281,"intensity_max":282,"pattern":283},"main",10,"50","104",[284,287,288,292,294,297,298,299,300],{"kind":273,"zone":262,"duration_seconds":285,"intensity_min":286,"intensity_max":282,"cadence_min":20,"cadence_max":20},60,"100",{"kind":273,"zone":256,"duration_seconds":285,"intensity_min":281,"intensity_max":269,"cadence_min":20,"cadence_max":20},{"kind":273,"zone":262,"duration_seconds":289,"intensity_min":290,"intensity_max":291,"cadence_min":20,"cadence_max":20},120,"98","102",{"kind":273,"zone":256,"duration_seconds":293,"intensity_min":281,"intensity_max":269,"cadence_min":20,"cadence_max":20},90,{"kind":273,"zone":262,"duration_seconds":295,"intensity_min":296,"intensity_max":286,"cadence_min":20,"cadence_max":20},180,"96",{"kind":273,"zone":256,"duration_seconds":289,"intensity_min":281,"intensity_max":269,"cadence_min":20,"cadence_max":20},{"kind":273,"zone":262,"duration_seconds":289,"intensity_min":290,"intensity_max":291,"cadence_min":20,"cadence_max":20},{"kind":273,"zone":256,"duration_seconds":293,"intensity_min":281,"intensity_max":269,"cadence_min":20,"cadence_max":20},{"kind":273,"zone":262,"duration_seconds":285,"intensity_min":286,"intensity_max":282,"cadence_min":20,"cadence_max":20},{"role":302,"first_block":303,"last_block":303,"duration_seconds":274,"intensity_min":304,"intensity_max":275,"pattern":305},"cooldown",11,"55",[306],{"kind":273,"zone":256,"duration_seconds":274,"intensity_min":304,"intensity_max":275,"cadence_min":20,"cadence_max":20},[308,329,349,364,383,402,415],{"intensity_min":286,"intensity_max":282,"zone":262,"total_seconds":289,"step_seconds":285,"roles":309,"watts":310,"paces":311},[279],[],[312,318,324],{"vma_kmh":313,"pace_slow_seconds_per_km":314,"pace_fast_seconds_per_km":315,"distance_min_meters":316,"distance_max_meters":317},14,257,247,233,243,{"vma_kmh":319,"pace_slow_seconds_per_km":320,"pace_fast_seconds_per_km":321,"distance_min_meters":322,"distance_max_meters":323},16,225,216,267,277,{"vma_kmh":325,"pace_slow_seconds_per_km":326,"pace_fast_seconds_per_km":327,"distance_min_meters":260,"distance_max_meters":328},18,200,192,312,{"intensity_min":290,"intensity_max":291,"zone":262,"total_seconds":330,"step_seconds":289,"roles":331,"watts":332,"paces":333},240,[279],[],[334,339,344],{"vma_kmh":313,"pace_slow_seconds_per_km":335,"pace_fast_seconds_per_km":336,"distance_min_meters":337,"distance_max_meters":338},262,252,457,476,{"vma_kmh":319,"pace_slow_seconds_per_km":340,"pace_fast_seconds_per_km":341,"distance_min_meters":342,"distance_max_meters":343},230,221,523,544,{"vma_kmh":325,"pace_slow_seconds_per_km":345,"pace_fast_seconds_per_km":346,"distance_min_meters":347,"distance_max_meters":348},204,196,588,612,{"intensity_min":296,"intensity_max":286,"zone":262,"total_seconds":295,"step_seconds":295,"roles":350,"watts":351,"paces":352},[279],[],[353,357,361],{"vma_kmh":313,"pace_slow_seconds_per_km":354,"pace_fast_seconds_per_km":314,"distance_min_meters":355,"distance_max_meters":356},268,672,700,{"vma_kmh":319,"pace_slow_seconds_per_km":358,"pace_fast_seconds_per_km":320,"distance_min_meters":359,"distance_max_meters":360},234,768,800,{"vma_kmh":325,"pace_slow_seconds_per_km":362,"pace_fast_seconds_per_km":326,"distance_min_meters":363,"distance_max_meters":268},208,864,{"intensity_min":277,"intensity_max":270,"zone":259,"total_seconds":260,"step_seconds":260,"roles":365,"watts":366,"paces":367},[266],[],[368,373,378],{"vma_kmh":313,"pace_slow_seconds_per_km":369,"pace_fast_seconds_per_km":370,"distance_min_meters":371,"distance_max_meters":372},390,357,770,840,{"vma_kmh":319,"pace_slow_seconds_per_km":374,"pace_fast_seconds_per_km":375,"distance_min_meters":376,"distance_max_meters":377},341,313,880,960,{"vma_kmh":325,"pace_slow_seconds_per_km":379,"pace_fast_seconds_per_km":380,"distance_min_meters":381,"distance_max_meters":382},303,278,990,1080,{"intensity_min":269,"intensity_max":275,"zone":256,"total_seconds":274,"step_seconds":274,"roles":384,"watts":385,"paces":386},[266],[],[387,392,397],{"vma_kmh":313,"pace_slow_seconds_per_km":388,"pace_fast_seconds_per_km":389,"distance_min_meters":390,"distance_max_meters":391},429,396,1400,1517,{"vma_kmh":319,"pace_slow_seconds_pe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