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Un index par coureur.",{"type":30,"value":1687}," L'index est une moyenne pondérée de vos meilleurs scores :",{"type":24,"tag":297,"props":1689,"children":1690},{},[1691,1701,1713,1725,1737,1749],{"type":24,"tag":301,"props":1692,"children":1693},{},[1694,1699],{"type":24,"tag":38,"props":1695,"children":1696},{},[1697],{"type":30,"value":1698},"jusqu'à 5 résultats",{"type":30,"value":1700}," sont pris en compte, le meilleur pesant le plus ;",{"type":24,"tag":301,"props":1702,"children":1703},{},[1704,1706,1711],{"type":30,"value":1705},"ces résultats datent des ",{"type":24,"tag":38,"props":1707,"children":1708},{},[1709],{"type":30,"value":1710},"36 derniers mois",{"type":30,"value":1712},", et ceux de plus de 12 mois pèsent un peu moins ;",{"type":24,"tag":301,"props":1714,"children":1715},{},[1716,1718,1723],{"type":30,"value":1717},"l'index n'est valide que si vous avez au moins ",{"type":24,"tag":38,"props":1719,"children":1720},{},[1721],{"type":30,"value":1722},"une course dans les 24 derniers mois",{"type":30,"value":1724}," ;",{"type":24,"tag":301,"props":1726,"children":1727},{},[1728,1730,1735],{"type":30,"value":1729},"avec ",{"type":24,"tag":38,"props":1731,"children":1732},{},[1733],{"type":30,"value":1734},"moins de 5 résultats",{"type":30,"value":1736},", une légère pondération négative s'applique ;",{"type":24,"tag":301,"props":1738,"children":1739},{},[1740,1742,1747],{"type":30,"value":1741},"un ",{"type":24,"tag":38,"props":1743,"children":1744},{},[1745],{"type":30,"value":1746},"abandon ne compte pas",{"type":30,"value":1748},", et un score très inférieur à vos résultats habituels est ignoré ;",{"type":24,"tag":301,"props":1750,"children":1751},{},[1752,1754,1759],{"type":30,"value":1753},"l'index est ",{"type":24,"tag":38,"props":1755,"children":1756},{},[1757],{"type":30,"value":1758},"recalculé toutes les 24 heures",{"type":30,"value":1760},", avec la même formule pour les femmes et les hommes.",{"type":24,"tag":285,"props":1762,"children":1764},{"id":1763},"les-catégories-de-distance-et-le-km-effort",[1765],{"type":30,"value":1766},"Les catégories de distance et le km-effort",{"type":24,"tag":32,"props":1768,"children":1769},{},[1770,1772,1777,1779,1784],{"type":30,"value":1771},"Les courses sont classées selon leur ",{"type":24,"tag":38,"props":1773,"children":1774},{},[1775],{"type":30,"value":1776},"km-effort",{"type":30,"value":1778}," : la distance en kilomètres, plus un kilomètre par tranche de 100 mètres de dénivelé positif. Un 50 km avec 2 500 m de D+ fait ainsi 75 km-effort. Une course sous ",{"type":24,"tag":38,"props":1780,"children":1781},{},[1782],{"type":30,"value":1783},"20 km-effort",{"type":30,"value":1785}," (par exemple 15 km et 400 m de D+, soit 19 km-effort) ne reçoit pas de score.",{"type":24,"tag":32,"props":1787,"children":1788},{},[1789,1791,1796],{"type":30,"value":1790},"Vous avez un index général, calculé sur toutes vos courses au-delà de 20 km-effort, et un index par catégorie : ",{"type":24,"tag":38,"props":1792,"children":1793},{},[1794],{"type":30,"value":1795},"20K, 50K, 100K et 100M",{"type":30,"value":1797},". Ces catégories ont un usage très concret : pour entrer au tirage au sort de l'OCC, il faut un index valide dans n'importe laquelle des quatre catégories ; pour la CCC, en 50K, 100K ou 100M ; pour l'UTMB, en 100K ou 100M.",{"type":24,"tag":285,"props":1799,"children":1801},{"id":1800},"les-nouveautés-de-la-version-2026",[1802],{"type":30,"value":1803},"Les nouveautés de la version 2026",{"type":24,"tag":32,"props":1805,"children":1806},{},[1807],{"type":30,"value":1808},"Le 27 avril 2026, l'UTMB a annoncé trois ajouts au modèle, qui reste le même sur le fond :",{"type":24,"tag":65,"props":1810,"children":1811},{},[1812,1828],{"type":24,"tag":69,"props":1813,"children":1814},{},[1815],{"type":24,"tag":73,"props":1816,"children":1817},{},[1818,1823],{"type":24,"tag":77,"props":1819,"children":1820},{},[1821],{"type":30,"value":1822},"Nouveau paramètre",{"type":24,"tag":77,"props":1824,"children":1825},{},[1826],{"type":30,"value":1827},"Ce qu'il corrige",{"type":24,"tag":103,"props":1829,"children":1830},{},[1831,1847,1863],{"type":24,"tag":73,"props":1832,"children":1833},{},[1834,1842],{"type":24,"tag":110,"props":1835,"children":1836},{},[1837],{"type":24,"tag":38,"props":1838,"children":1839},{},[1840],{"type":30,"value":1841},"La pente",{"type":24,"tag":110,"props":1843,"children":1844},{},[1845],{"type":30,"value":1846},"Un parcours roulant et un parcours raide de même km-effort ne demandent pas le même effort. Les courses rapides et les courses très techniques sont mieux distinguées.",{"type":24,"tag":73,"props":1848,"children":1849},{},[1850,1858],{"type":24,"tag":110,"props":1851,"children":1852},{},[1853],{"type":24,"tag":38,"props":1854,"children":1855},{},[1856],{"type":30,"value":1857},"L'altitude maximale",{"type":24,"tag":110,"props":1859,"children":1860},{},[1861],{"type":30,"value":1862},"Le manque d'oxygène en haute montagne ralentit tout le monde. Un 50 km qui monte à 2 500 m n'est plus comparé à un 50 km de plaine.",{"type":24,"tag":73,"props":1864,"children":1865},{},[1866,1874],{"type":24,"tag":110,"props":1867,"children":1868},{},[1869],{"type":24,"tag":38,"props":1870,"children":1871},{},[1872],{"type":30,"value":1873},"La compétitivité en tête de course",{"type":24,"tag":110,"props":1875,"children":1876},{},[1877],{"type":30,"value":1878},"Calculée à partir des écarts entre les dix premiers, pondérés par la position et la durée de la course. Elle valorise mieux une performance dans un peloton très relevé.",{"type":24,"tag":32,"props":1880,"children":1881},{},[1882,1884,1889],{"type":30,"value":1883},"Pourquoi ce changement ? Selon l'UTMB, l'écart grandissant entre l'élite et le reste du peloton conduisait l'ancien modèle à ",{"type":24,"tag":38,"props":1885,"children":1886},{},[1887],{"type":30,"value":1888},"tasser les meilleures performances",{"type":30,"value":1890},", ce qui rendait moins visible la progression des coureurs en tête.",{"type":24,"tag":32,"props":1892,"children":1893},{},[1894,1896,1901,1903,1908],{"type":30,"value":1895},"Tous les scores et index des ",{"type":24,"tag":38,"props":1897,"children":1898},{},[1899],{"type":30,"value":1900},"cinq dernières années ont été recalculés",{"type":30,"value":1902},". La variation moyenne annoncée tourne autour de ",{"type":24,"tag":38,"props":1904,"children":1905},{},[1906],{"type":30,"value":1907},"2 %",{"type":30,"value":1909}," : pour un index de 550, cela représente une dizaine de points. Pour la plupart des coureurs, le changement est donc marginal. Il compte surtout pour ceux qui sont juste à la limite d'une catégorie d'accès, et pour ceux qui courent souvent en haute montagne ou sur des courses très disputées, dont les scores devraient mieux refléter la difficulté. La maternité est aussi prise en compte, avec un gel de l'index pour les athlètes élites.",{"type":24,"tag":32,"props":1911,"children":1912},{},[1913],{"type":30,"value":1914},"Votre nouvel index est visible sur votre profil, sur utmb.world, rubrique UTMB Index.",{"type":24,"tag":58,"props":1916,"children":1918},{"id":1917},"la-cote-itra-la-référence-historique",[1919],{"type":30,"value":1920},"La cote ITRA : la référence historique",{"type":24,"tag":32,"props":1922,"children":1923},{},[1924,1926,1931],{"type":30,"value":1925},"L'International Trail Running Association publie sa propre ",{"type":24,"tag":38,"props":1927,"children":1928},{},[1929],{"type":30,"value":1930},"cote, ou indice de performance",{"type":30,"value":1932},", elle aussi sur 1 000 points. Le sommet de l'échelle correspond à la performance maximale théorique. Son calcul repose sur les mêmes grands principes :",{"type":24,"tag":297,"props":1934,"children":1935},{},[1936,1947,1959],{"type":24,"tag":301,"props":1937,"children":1938},{},[1939,1941,1946],{"type":30,"value":1940},"une moyenne pondérée de vos ",{"type":24,"tag":38,"props":1942,"children":1943},{},[1944],{"type":30,"value":1945},"5 meilleures performances sur 36 mois",{"type":30,"value":1724},{"type":24,"tag":301,"props":1948,"children":1949},{},[1950,1952,1957],{"type":30,"value":1951},"un résultat garde tout son poids pendant ",{"type":24,"tag":38,"props":1953,"children":1954},{},[1955],{"type":30,"value":1956},"12 mois",{"type":30,"value":1958},", puis sa valeur baisse progressivement tous les six mois ;",{"type":24,"tag":301,"props":1960,"children":1961},{},[1962],{"type":30,"value":1963},"un indice général et des indices par catégorie de distance, les catégories courtes perdant leur valeur plus vite.",{"type":24,"tag":32,"props":1965,"children":1966},{},[1967],{"type":30,"value":1968},"L'ITRA publie une grille de niveaux par sexe. Les seuils hauts ont été relevés en 2019 :",{"type":24,"tag":65,"props":1970,"children":1971},{},[1972,1991],{"type":24,"tag":69,"props":1973,"children":1974},{},[1975],{"type":24,"tag":73,"props":1976,"children":1977},{},[1978,1983,1987],{"type":24,"tag":77,"props":1979,"children":1980},{},[1981],{"type":30,"value":1982},"Niveau ITRA",{"type":24,"tag":77,"props":1984,"children":1985},{},[1986],{"type":30,"value":472},{"type":24,"tag":77,"props":1988,"children":1989},{},[1990],{"type":30,"value":1040},{"type":24,"tag":103,"props":1992,"children":1993},{},[1994,2012],{"type":24,"tag":73,"props":1995,"children":1996},{},[1997,2002,2007],{"type":24,"tag":110,"props":1998,"children":1999},{},[2000],{"type":30,"value":2001},"Élite",{"type":24,"tag":110,"props":2003,"children":2004},{},[2005],{"type":30,"value":2006},"au-dessus de 825",{"type":24,"tag":110,"props":2008,"children":2009},{},[2010],{"type":30,"value":2011},"au-dessus de 700",{"type":24,"tag":73,"props":2013,"children":2014},{},[2015,2020,2025],{"type":24,"tag":110,"props":2016,"children":2017},{},[2018],{"type":30,"value":2019},"Top élite",{"type":24,"tag":110,"props":2021,"children":2022},{},[2023],{"type":30,"value":2024},"900 et plus",{"type":24,"tag":110,"props":2026,"children":2027},{},[2028],{"type":30,"value":2029},"775 et plus",{"type":24,"tag":32,"props":2031,"children":2032},{},[2033],{"type":30,"value":2034},"L'écart entre hommes et femmes n'est pas un jugement de valeur : il reflète la répartition statistique des résultats dans la base de l'ITRA. Pour comparer un homme et une femme, il faut donc comparer leurs places dans leur propre grille, pas leurs points.",{"type":24,"tag":32,"props":2036,"children":2037},{},[2038,2040,2045,2047,2052],{"type":30,"value":2039},"Ne confondez pas la ",{"type":24,"tag":38,"props":2041,"children":2042},{},[2043],{"type":30,"value":2044},"cote ITRA",{"type":30,"value":2046}," avec les ",{"type":24,"tag":38,"props":2048,"children":2049},{},[2050],{"type":30,"value":2051},"points ITRA",{"type":30,"value":2053},". Les points (de 0 à 6) mesurent la difficulté d'une course, pas votre niveau. Ils ont longtemps servi à se qualifier pour l'UTMB, avant que le circuit UTMB World Series ne passe à son propre système, les Running Stones.",{"type":24,"tag":285,"props":2055,"children":2057},{"id":2056},"utmb-ou-itra-lequel-est-le-bon",[2058],{"type":30,"value":2059},"UTMB ou ITRA, lequel est « le bon » ?",{"type":24,"tag":32,"props":2061,"children":2062},{},[2063],{"type":30,"value":2064},"Les deux partagent la même histoire, puisque l'indice de performance est né en 2010, au temps où l'UTMB et l'ITRA travaillaient ensemble. Ce sont aujourd'hui deux systèmes distincts, avec leurs bases de courses et leurs réglages. Votre Index UTMB et votre cote ITRA sont souvent proches, mais rarement identiques.",{"type":24,"tag":32,"props":2066,"children":2067},{},[2068,2070,2075,2077,2082],{"type":30,"value":2069},"En pratique, ",{"type":24,"tag":38,"props":2071,"children":2072},{},[2073],{"type":30,"value":2074},"l'Index UTMB est celui qui ouvre des portes",{"type":30,"value":2076}," : tirages au sort et inscriptions prioritaires sur les courses du circuit UTMB World Series, et places directes pour les élites. ",{"type":24,"tag":38,"props":2078,"children":2079},{},[2080],{"type":30,"value":2081},"La cote ITRA reste très utilisée",{"type":30,"value":2083}," par les organisateurs hors circuit et par les coureurs pour suivre leur progression sur le long terme.",{"type":24,"tag":58,"props":2085,"children":2087},{"id":2086},"betrail-lalternative-belge",[2088],{"type":30,"value":2089},"Betrail : l'alternative belge",{"type":24,"tag":32,"props":2091,"children":2092},{},[2093,2095,2100],{"type":30,"value":2094},"Né en Belgique, Betrail note chaque performance sur une échelle qui va ",{"type":24,"tag":38,"props":2096,"children":2097},{},[2098],{"type":30,"value":2099},"en général de 20 à 100",{"type":30,"value":2101},". Le principe : comparer votre temps à celui d'un coureur virtuel de référence, qui vaut 100. Betrail recense beaucoup de petites courses du Benelux et du nord de la France que les grands index ignorent, ce qui en fait un bon outil pour les traileurs qui courent surtout près de chez eux.",{"type":24,"tag":58,"props":2103,"children":2105},{"id":2104},"quel-classement-regarder-selon-votre-objectif",[2106],{"type":30,"value":2107},"Quel classement regarder selon votre objectif ?",{"type":24,"tag":65,"props":2109,"children":2110},{},[2111,2127],{"type":24,"tag":69,"props":2112,"children":2113},{},[2114],{"type":24,"tag":73,"props":2115,"children":2116},{},[2117,2122],{"type":24,"tag":77,"props":2118,"children":2119},{},[2120],{"type":30,"value":2121},"Votre objectif",{"type":24,"tag":77,"props":2123,"children":2124},{},[2125],{"type":30,"value":2126},"Le bon indicateur",{"type":24,"tag":103,"props":2128,"children":2129},{},[2130,2150,2170,2189,2213],{"type":24,"tag":73,"props":2131,"children":2132},{},[2133,2138],{"type":24,"tag":110,"props":2134,"children":2135},{},[2136],{"type":30,"value":2137},"Savoir où vous en êtes sur 10 km, semi ou marathon",{"type":24,"tag":110,"props":2139,"children":2140},{},[2141,2143,2148],{"type":30,"value":2142},"Le ",{"type":24,"tag":38,"props":2144,"children":2145},{},[2146],{"type":30,"value":2147},"barème FFA",{"type":30,"value":2149}," : votre niveau se lit directement dans les tableaux ci-dessus",{"type":24,"tag":73,"props":2151,"children":2152},{},[2153,2158],{"type":24,"tag":110,"props":2154,"children":2155},{},[2156],{"type":30,"value":2157},"Comparer votre 10 km à votre marathon",{"type":24,"tag":110,"props":2159,"children":2160},{},[2161,2163,2168],{"type":30,"value":2162},"La ",{"type":24,"tag":38,"props":2164,"children":2165},{},[2166],{"type":30,"value":2167},"table de World Athletics",{"type":30,"value":2169}," (table hongroise)",{"type":24,"tag":73,"props":2171,"children":2172},{},[2173,2178],{"type":24,"tag":110,"props":2174,"children":2175},{},[2176],{"type":30,"value":2177},"Viser l'OCC, la CCC ou l'UTMB",{"type":24,"tag":110,"props":2179,"children":2180},{},[2181,2183,2187],{"type":30,"value":2182},"L'",{"type":24,"tag":38,"props":2184,"children":2185},{},[2186],{"type":30,"value":148},{"type":30,"value":2188}," de la bonne catégorie",{"type":24,"tag":73,"props":2190,"children":2191},{},[2192,2197],{"type":24,"tag":110,"props":2193,"children":2194},{},[2195],{"type":30,"value":2196},"Suivre votre progression en trail sur plusieurs saisons",{"type":24,"tag":110,"props":2198,"children":2199},{},[2200,2201,2205,2207,2211],{"type":30,"value":2182},{"type":24,"tag":38,"props":2202,"children":2203},{},[2204],{"type":30,"value":148},{"type":30,"value":2206}," ou la ",{"type":24,"tag":38,"props":2208,"children":2209},{},[2210],{"type":30,"value":2044},{"type":30,"value":2212},", en regardant la tendance plutôt que le chiffre du jour",{"type":24,"tag":73,"props":2214,"children":2215},{},[2216,2221],{"type":24,"tag":110,"props":2217,"children":2218},{},[2219],{"type":30,"value":2220},"Rapporter des points à votre club",{"type":24,"tag":110,"props":2222,"children":2223},{},[2224,2225,2229],{"type":30,"value":2142},{"type":24,"tag":38,"props":2226,"children":2227},{},[2228],{"type":30,"value":2147},{"type":30,"value":2230},", sur des courses labellisées et mesurées",{"type":24,"tag":58,"props":2232,"children":2234},{"id":2233},"comment-faire-progresser-votre-index",[2235],{"type":30,"value":2236},"Comment faire progresser votre index",{"type":24,"tag":32,"props":2238,"children":2239},{},[2240],{"type":30,"value":2241},"Les règles de calcul donnent quelques leviers concrets.",{"type":24,"tag":32,"props":2243,"children":2244},{},[2245,2250],{"type":24,"tag":38,"props":2246,"children":2247},{},[2248],{"type":30,"value":2249},"Courez « bien », pas seulement « souvent ».",{"type":30,"value":2251}," Seules vos cinq meilleures courses comptent. Une sortie ratée n'abîme pas l'Index UTMB, puisqu'un score très inférieur à vos résultats habituels est ignoré. Inutile d'enchaîner les courses pour faire du volume.",{"type":24,"tag":32,"props":2253,"children":2254},{},[2255,2260],{"type":24,"tag":38,"props":2256,"children":2257},{},[2258],{"type":30,"value":2259},"Gardez au moins une course par an.",{"type":30,"value":2261}," Sans résultat dans les 24 derniers mois, l'Index UTMB n'est plus valide. Et au-delà de 12 mois, un résultat perd peu à peu de son poids : un index qui n'est pas entretenu baisse lentement.",{"type":24,"tag":32,"props":2263,"children":2264},{},[2265,2270],{"type":24,"tag":38,"props":2266,"children":2267},{},[2268],{"type":30,"value":2269},"Choisissez des courses avec des résultats complets.",{"type":30,"value":2271}," Une course n'est notée que si l'organisateur transmet un fichier de résultats exploitable et réunit assez de finishers. Avant de vous inscrire, vérifiez qu'elle apparaît bien sur utmb.world ou sur itra.run.",{"type":24,"tag":32,"props":2273,"children":2274},{},[2275,2280],{"type":24,"tag":38,"props":2276,"children":2277},{},[2278],{"type":30,"value":2279},"Visez la bonne catégorie.",{"type":30,"value":2281}," Pour une loterie, c'est l'index de la catégorie demandée qui compte. Un excellent 20K ne vous donne pas accès au tirage de l'UTMB, qui demande un index 100K ou 100M.",{"type":24,"tag":32,"props":2283,"children":2284},{},[2285,2290,2292,2298,2300,2306],{"type":24,"tag":38,"props":2286,"children":2287},{},[2288],{"type":30,"value":2289},"Préparez la course, pas l'index.",{"type":30,"value":2291}," L'index récompense le fait de faire mieux que ce que le modèle prévoyait pour vous. La meilleure façon d'y arriver reste un bloc d'entraînement construit pour le parcours. Le ",{"type":24,"tag":1615,"props":2293,"children":2295},{"href":2294},"\u002Fpredicteur-trail",[2296],{"type":30,"value":2297},"prédicteur de temps en trail",{"type":30,"value":2299}," vous donne un temps réaliste à partir de vos références, et nos ",{"type":24,"tag":1615,"props":2301,"children":2303},{"href":2302},"\u002Fplans-entrainement",[2304],{"type":30,"value":2305},"plans d'entraînement",{"type":30,"value":2307}," s'adaptent au dénivelé de votre objectif.",{"type":24,"tag":58,"props":2309,"children":2311},{"id":2310},"questions-fréquentes",[2312],{"type":30,"value":2313},"Questions fréquentes",{"type":24,"tag":32,"props":2315,"children":2316},{},[2317,2322,2324,2330],{"type":24,"tag":38,"props":2318,"children":2319},{},[2320],{"type":30,"value":2321},"Peut-on convertir un Index UTMB en niveau FFA ?",{"type":30,"value":2323}," Non. Le barème FFA compare un chrono à une grille fixe sur un parcours plat et mesuré. L'Index UTMB compare votre temps à une prédiction sur un parcours de montagne. Pour estimer un temps de trail à partir d'un chrono sur route, passez plutôt par un ",{"type":24,"tag":1615,"props":2325,"children":2327},{"href":2326},"\u002Foutils\u002Fequivalences-temps-course",[2328],{"type":30,"value":2329},"calcul d'équivalence",{"type":30,"value":2331}," et par le prédicteur de trail.",{"type":24,"tag":32,"props":2333,"children":2334},{},[2335,2340],{"type":24,"tag":38,"props":2336,"children":2337},{},[2338],{"type":30,"value":2339},"Mon Index UTMB a baissé après le 27 avril 2026, est-ce normal ?",{"type":30,"value":2341}," Oui, si vous couriez surtout sur des parcours roulants à basse altitude. Le recalcul a redistribué les scores selon la pente, l'altitude et le niveau des pelotons. La variation moyenne est d'environ 2 %, dans un sens comme dans l'autre.",{"type":24,"tag":32,"props":2343,"children":2344},{},[2345,2350],{"type":24,"tag":38,"props":2346,"children":2347},{},[2348],{"type":30,"value":2349},"Quel niveau FFA pour un marathon en 3 h 30 ?",{"type":30,"value":2351}," Chez les hommes seniors, 3 h 30 se situe entre D2 (3 h 26) et D3 (3 h 34) : c'est un niveau D3. Chez les femmes seniors, 3 h 30 est sous le seuil IR4 (3 h 32) : c'est un niveau IR4. Les masters ont un barème à part.",{"type":24,"tag":32,"props":2353,"children":2354},{},[2355,2360],{"type":24,"tag":38,"props":2356,"children":2357},{},[2358],{"type":30,"value":2359},"L'index tient-il compte des abandons ?",{"type":30,"value":2361}," Pas l'Index UTMB : un abandon ne fait pas baisser votre index.",{"type":24,"tag":2363,"props":2364,"children":2365},"hr",{},[],{"type":24,"tag":32,"props":2367,"children":2368},{},[2369],{"type":24,"tag":1565,"props":2370,"children":2371},{},[2372],{"type":30,"value":2373},"RunRun construit votre plan à partir de vos chronos récents et de votre objectif, qu'il s'agisse de passer un niveau FFA sur marathon ou de décrocher l'index qui ouvre la loterie de l'UTMB. 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