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La VMA seule ne suffit pas : l'endurance, la résistance à la fatigue et l'économie de course jouent un rôle majeur sur semi et marathon.",{"type":21,"tag":41,"props":1542,"children":1544},{"id":1543},"_8-erreurs-fréquentes",[1545],{"type":27,"value":1546},"8) Erreurs fréquentes",{"type":21,"tag":80,"props":1548,"children":1550},{"id":1549},"faire-ses-fractionnés-trop-vite",[1551],{"type":27,"value":1552},"Faire ses fractionnés trop vite",{"type":21,"tag":30,"props":1554,"children":1555},{},[1556],{"type":27,"value":1557},"Le piège classique : partir à 110-120% de la VMA sur les premières répétitions, puis s'effondrer. Résultat : vous passez moins de temps total à VO2max, et la séance est moins efficace qu'à allure régulière.",{"type":21,"tag":80,"props":1559,"children":1561},{"id":1560},"négliger-lendurance-fondamentale",[1562],{"type":27,"value":1563},"Négliger l'endurance fondamentale",{"type":21,"tag":30,"props":1565,"children":1566},{},[1567,1569,1574,1576,1582],{"type":27,"value":1568},"La VMA progresse aussi grâce au volume en ",{"type":21,"tag":266,"props":1570,"children":1571},{"href":268},[1572],{"type":27,"value":1573},"endurance fondamentale",{"type":27,"value":1575},". Les ",{"type":21,"tag":266,"props":1577,"children":1579},{"href":1578},"\u002Farticles\u002F2026-01-22-tout-comprendre-sur-les-mitochondries",[1580],{"type":27,"value":1581},"mitochondries",{"type":27,"value":1583}," se développent principalement lors des sorties en Z2. Un coureur qui ne fait que du fractionné plafonne rapidement.",{"type":21,"tag":80,"props":1585,"children":1587},{"id":1586},"tester-trop-souvent",[1588],{"type":27,"value":1589},"Tester trop souvent",{"type":21,"tag":30,"props":1591,"children":1592},{},[1593,1595,1600],{"type":27,"value":1594},"Un test VMA est un effort maximal qui nécessite une récupération. Testez-vous ",{"type":21,"tag":53,"props":1596,"children":1597},{},[1598],{"type":27,"value":1599},"2 à 3 fois par an",{"type":27,"value":1601}," maximum — en début de cycle de préparation et après un bloc de travail spécifique.",{"type":21,"tag":80,"props":1603,"children":1605},{"id":1604},"ignorer-la-fatigue-accumulée",[1606],{"type":27,"value":1607},"Ignorer la fatigue accumulée",{"type":21,"tag":30,"props":1609,"children":1610},{},[1611,1613,1618],{"type":27,"value":1612},"Si vous enchaînez les semaines de fractionné sans semaine allégée, la fatigue chronique masque votre progression réelle. Prévoyez une ",{"type":21,"tag":53,"props":1614,"children":1615},{},[1616],{"type":27,"value":1617},"semaine de récupération",{"type":27,"value":1619}," (volume réduit de 30-40%) toutes les 3 à 4 semaines.",{"type":21,"tag":41,"props":1621,"children":1623},{"id":1622},"_9-faq",[1624],{"type":27,"value":1625},"9) FAQ",{"type":21,"tag":80,"props":1627,"children":1629},{"id":1628},"à-partir-de-quel-niveau-peut-on-travailler-la-vma",[1630],{"type":27,"value":1631},"À partir de quel niveau peut-on travailler la VMA ?",{"type":21,"tag":30,"props":1633,"children":1634},{},[1635],{"type":27,"value":1636},"Dès que vous courez régulièrement (3+ fois par semaine) depuis au moins 2-3 mois. Les débutants commencent par du 30\u002F30 en douceur — même à 10-12 km\u002Fh, le travail fractionné apporte des bénéfices.",{"type":21,"tag":80,"props":1638,"children":1640},{"id":1639},"la-vma-baisse-t-elle-avec-lâge",[1641],{"type":27,"value":1642},"La VMA baisse-t-elle avec l'âge ?",{"type":21,"tag":30,"props":1644,"children":1645},{},[1646,1648,1653,1655,1661],{"type":27,"value":1647},"Oui, la VO2max décline d'environ 5 à 10% par décennie après 30-35 ans. Mais l'entraînement fractionné ",{"type":21,"tag":53,"props":1649,"children":1650},{},[1651],{"type":27,"value":1652},"ralentit considérablement",{"type":27,"value":1654}," ce déclin. Des coureurs de 50+ ans qui s'entraînent régulièrement conservent une VMA supérieure à des trentenaires sédentaires. Pour en savoir plus, lisez notre article sur ",{"type":21,"tag":266,"props":1656,"children":1658},{"href":1657},"\u002Farticles\u002F2026-04-11-courir-apres-50-ans-adapter-entrainement",[1659],{"type":27,"value":1660},"courir après 50 ans",{"type":27,"value":391},{"type":21,"tag":80,"props":1663,"children":1665},{"id":1664},"peut-on-faire-du-fractionné-vma-sur-tapis-de-course",[1666],{"type":27,"value":1667},"Peut-on faire du fractionné VMA sur tapis de course ?",{"type":21,"tag":30,"props":1669,"children":1670},{},[1671,1673,1678],{"type":27,"value":1672},"Oui. Avantage : allure imposée, pas de gestion de rythme. Inconvénient : pas de propulsion au sol (le tapis \"tire\" sous vos pieds), donc mettez ",{"type":21,"tag":53,"props":1674,"children":1675},{},[1676],{"type":27,"value":1677},"1% de pente",{"type":27,"value":1679}," pour simuler la résistance de l'air. Et attention à la chaleur — hydratez-vous.",{"type":21,"tag":80,"props":1681,"children":1683},{"id":1682},"quelle-est-la-différence-entre-vma-et-vitesse-au-seuil",[1684],{"type":27,"value":1685},"Quelle est la différence entre VMA et vitesse au seuil ?",{"type":21,"tag":30,"props":1687,"children":1688},{},[1689,1691,1696],{"type":27,"value":1690},"La vitesse au seuil (seuil lactique \u002F VT2) correspond à environ ",{"type":21,"tag":53,"props":1692,"children":1693},{},[1694],{"type":27,"value":1695},"80-88% de la VMA",{"type":27,"value":1697},". C'est l'allure que vous pouvez maintenir 40 à 60 min. La VMA est au-dessus : 4 à 8 min maximum. Les deux se travaillent de façon complémentaire.",{"type":21,"tag":41,"props":1699,"children":1701},{"id":1700},"conclusion",[1702],{"type":27,"value":1703},"Conclusion",{"type":21,"tag":30,"props":1705,"children":1706},{},[1707],{"type":27,"value":1708},"La VMA est un indicateur central de la performance en course à pied. La connaître permet de calibrer précisément ses allures d'entraînement. L'améliorer — par des séances de fractionné bien dosées, combinées à un socle solide d'endurance fondamentale — est le moyen le plus direct de progresser sur toutes les distances.",{"type":21,"tag":30,"props":1710,"children":1711},{},[1712,1714,1719,1721,1726,1728,1733],{"type":27,"value":1713},"Retenez trois principes : ",{"type":21,"tag":53,"props":1715,"children":1716},{},[1717],{"type":27,"value":1718},"testez-la régulièrement",{"type":27,"value":1720},", ",{"type":21,"tag":53,"props":1722,"children":1723},{},[1724],{"type":27,"value":1725},"travaillez-la avec méthode",{"type":27,"value":1727}," (pas plus de 2 séances intenses par semaine), et ",{"type":21,"tag":53,"props":1729,"children":1730},{},[1731],{"type":27,"value":1732},"ne négligez jamais la base aérobie",{"type":27,"value":1734}," qui la soutient.",{"type":21,"tag":1736,"props":1737,"children":1738},"hr",{},[],{"type":21,"tag":41,"props":1740,"children":1742},{"id":1741},"pour-aller-plus-loin",[1743],{"type":27,"value":1744},"Pour aller plus loin",{"type":21,"tag":87,"props":1746,"children":1747},{},[1748,1756,1764,1772],{"type":21,"tag":91,"props":1749,"children":1750},{},[1751],{"type":21,"tag":266,"props":1752,"children":1753},{"href":268},[1754],{"type":27,"value":1755},"L'endurance fondamentale : le guide complet",{"type":21,"tag":91,"props":1757,"children":1758},{},[1759],{"type":21,"tag":266,"props":1760,"children":1761},{"href":1578},[1762],{"type":27,"value":1763},"Tout comprendre sur les mitochondries",{"type":21,"tag":91,"props":1765,"children":1766},{},[1767],{"type":21,"tag":266,"props":1768,"children":1769},{"href":1013},[1770],{"type":27,"value":1771},"Les bases du renforcement musculaire pour les coureurs",{"type":21,"tag":91,"props":1773,"children":1774},{},[1775],{"type":21,"tag":266,"props":1776,"children":1777},{"href":1657},[1778],{"type":27,"value":1779},"Courir après 50 ans : adapter son entraînement",[1781,1784,1788,1792,1796,1800,1804,1808,1812,1816],{"lang":15,"slug":1782,"url":1783},"2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":1785,"slug":1786,"url":1787},"no","2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1789,"slug":1790,"url":1791},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":1793,"slug":1794,"url":1795},"sv","2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":1797,"slug":1798,"url":1799},"de","2026-05-07-vma-maximale-aerobe-geschwindigkeit","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-07-vma-maximale-aerobe-geschwindigkeit",{"lang":1801,"slug":1802,"url":1803},"es","2026-05-07-vma-velocidad-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-07-vma-velocidad-maxima-aerobica",{"lang":1805,"slug":1806,"url":1807},"pt","2026-05-07-vma-velocidade-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-07-vma-velocidade-maxima-aerobica",{"lang":1809,"slug":1810,"url":1811},"it","2026-05-07-vma-velocita-massima-aerobica","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-07-vma-velocita-massima-aerobica",{"lang":1813,"slug":1814,"url":1815},"ro","2026-05-07-vma-viteza-maxima-aeroba","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-07-vma-viteza-maxima-aeroba",{"lang":1817,"slug":1818,"url":1819},"en","2026-05-07-vo2max-pace-running-guide","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-07-vo2max-pace-running-guide"]