[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-es-2026-05-07-vma-velocidad-maxima-aerobica":3},{"article":4,"alternates":1800},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"body":17},"6a2ee69600ac93cebc81ce3e","articles:2026-05-07-vma-velocidad-maxima-aerobica.es.md","\u002Farticles\u002Farticles:2026-05-07-vma-velocidad-maxima-aerobica.es","VMA: qué es, cómo medirla y cómo mejorarla para correr más rápido","Guía completa sobre la VMA (Velocidad Máxima Aeróbica). Aprende a medir tu VMA, entrenar en las zonas correctas y mejorar tu rendimiento en carrera.","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1571008887538-b36bb32f4571?auto=format&fit=crop&q=80&w=2000","Entrenamiento","RunRun","2026-05-07",true,"es","vma-course-a-pied",{"type":18,"children":19},"root",[20,29,43,48,55,73,85,92,115,127,133,213,219,231,289,294,299,305,317,323,328,351,364,381,387,392,415,426,431,437,442,492,507,513,524,537,542,548,553,640,651,656,662,667,816,828,834,846,852,857,890,900,906,911,944,953,959,964,982,987,993,998,1021,1034,1040,1045,1241,1258,1264,1308,1314,1319,1544,1555,1561,1567,1572,1578,1598,1604,1616,1622,1634,1640,1646,1651,1657,1676,1682,1694,1700,1712,1718,1729,1755,1759,1765],{"type":21,"tag":22,"props":23,"children":25},"element","h1",{"id":24},"vma-en-running-entender-medir-y-mejorar-tu-velocidad-máxima-aeróbica",[26],{"type":27,"value":28},"text","VMA en running: entender, medir y mejorar tu Velocidad Máxima Aeróbica",{"type":21,"tag":30,"props":31,"children":32},"p",{},[33,35,41],{"type":27,"value":34},"La ",{"type":21,"tag":36,"props":37,"children":38},"strong",{},[39],{"type":27,"value":40},"VMA",{"type":27,"value":42}," (Velocidad Máxima Aeróbica) es uno de los indicadores más importantes en el mundo del running. Sirve como base para calibrar los ritmos de entrenamiento, estimar tiempos de competición y estructurar la progresión. Sin embargo, muchos corredores la conocen solo como un número sin comprender realmente qué representa ni cómo aprovecharla.",{"type":21,"tag":30,"props":44,"children":45},{},[46],{"type":27,"value":47},"Esta guía te explica qué es la VMA, cómo medirla con precisión y, sobre todo, cómo mejorarla con sesiones adaptadas a tu nivel.",{"type":21,"tag":49,"props":50,"children":52},"h2",{"id":51},"_1-qué-es-la-vma",[53],{"type":27,"value":54},"1) ¿Qué es la VMA?",{"type":21,"tag":30,"props":56,"children":57},{},[58,59,64,66,71],{"type":27,"value":34},{"type":21,"tag":36,"props":60,"children":61},{},[62],{"type":27,"value":63},"Velocidad Máxima Aeróbica",{"type":27,"value":65}," es la velocidad de carrera a la que tu consumo de oxígeno alcanza su máximo — lo que se conoce como ",{"type":21,"tag":36,"props":67,"children":68},{},[69],{"type":27,"value":70},"VO2max",{"type":27,"value":72},". Por encima de esta velocidad, tu organismo ya no puede aumentar su consumo de oxígeno y recurre a las vías anaeróbicas (glucólisis sin oxígeno), lo que genera una fatiga muy rápida.",{"type":21,"tag":30,"props":74,"children":75},{},[76,78,83],{"type":27,"value":77},"En la práctica, la VMA corresponde a la velocidad que puedes mantener durante aproximadamente ",{"type":21,"tag":36,"props":79,"children":80},{},[81],{"type":27,"value":82},"4 a 8 minutos",{"type":27,"value":84}," en función de tu nivel. Es un esfuerzo muy intenso, pero no es un sprint: corres rápido, estás en el límite, pero aguantas.",{"type":21,"tag":86,"props":87,"children":89},"h3",{"id":88},"vma-y-vo2max-cuál-es-la-diferencia",[90],{"type":27,"value":91},"VMA y VO2max: ¿cuál es la diferencia?",{"type":21,"tag":93,"props":94,"children":95},"ul",{},[96,106],{"type":21,"tag":97,"props":98,"children":99},"li",{},[100,104],{"type":21,"tag":36,"props":101,"children":102},{},[103],{"type":27,"value":70},{"type":27,"value":105},": volumen máximo de oxígeno que tu cuerpo puede utilizar, expresado en ml\u002Fkg\u002Fmin. Es una medida fisiológica pura.",{"type":21,"tag":97,"props":107,"children":108},{},[109,113],{"type":21,"tag":36,"props":110,"children":111},{},[112],{"type":27,"value":40},{"type":27,"value":114},": la velocidad de carrera a la que se alcanza ese VO2max, expresada en km\u002Fh. Es la traducción práctica del VO2max sobre el terreno.",{"type":21,"tag":30,"props":116,"children":117},{},[118,120,125],{"type":27,"value":119},"Dos corredores pueden tener el mismo VO2max pero diferentes VMA. El que tenga mejor ",{"type":21,"tag":36,"props":121,"children":122},{},[123],{"type":27,"value":124},"economía de carrera",{"type":27,"value":126}," (zancada eficiente, menos desperdicio de energía) correrá más rápido con el mismo consumo de oxígeno.",{"type":21,"tag":86,"props":128,"children":130},{"id":129},"valores-de-referencia-de-vma",[131],{"type":27,"value":132},"Valores de referencia de VMA",{"type":21,"tag":134,"props":135,"children":136},"table",{},[137,156],{"type":21,"tag":138,"props":139,"children":140},"thead",{},[141],{"type":21,"tag":142,"props":143,"children":144},"tr",{},[145,151],{"type":21,"tag":146,"props":147,"children":148},"th",{},[149],{"type":27,"value":150},"Perfil",{"type":21,"tag":146,"props":152,"children":153},{},[154],{"type":27,"value":155},"VMA típica",{"type":21,"tag":157,"props":158,"children":159},"tbody",{},[160,174,187,200],{"type":21,"tag":142,"props":161,"children":162},{},[163,169],{"type":21,"tag":164,"props":165,"children":166},"td",{},[167],{"type":27,"value":168},"Corredor principiante",{"type":21,"tag":164,"props":170,"children":171},{},[172],{"type":27,"value":173},"10–13 km\u002Fh",{"type":21,"tag":142,"props":175,"children":176},{},[177,182],{"type":21,"tag":164,"props":178,"children":179},{},[180],{"type":27,"value":181},"Corredor habitual (10K en 50 min)",{"type":21,"tag":164,"props":183,"children":184},{},[185],{"type":27,"value":186},"13–15 km\u002Fh",{"type":21,"tag":142,"props":188,"children":189},{},[190,195],{"type":21,"tag":164,"props":191,"children":192},{},[193],{"type":27,"value":194},"Corredor experimentado (10K en 40 min)",{"type":21,"tag":164,"props":196,"children":197},{},[198],{"type":27,"value":199},"16–18 km\u002Fh",{"type":21,"tag":142,"props":201,"children":202},{},[203,208],{"type":21,"tag":164,"props":204,"children":205},{},[206],{"type":27,"value":207},"Corredor de élite",{"type":21,"tag":164,"props":209,"children":210},{},[211],{"type":27,"value":212},"20–24 km\u002Fh",{"type":21,"tag":49,"props":214,"children":216},{"id":215},"_2-por-qué-la-vma-es-tan-importante",[217],{"type":27,"value":218},"2) ¿Por qué la VMA es tan importante?",{"type":21,"tag":30,"props":220,"children":221},{},[222,224,229],{"type":27,"value":223},"La VMA es el ",{"type":21,"tag":36,"props":225,"children":226},{},[227],{"type":27,"value":228},"motor aeróbico",{"type":27,"value":230}," del corredor. Determina directamente todos tus ritmos de carrera y entrenamiento:",{"type":21,"tag":93,"props":232,"children":233},{},[234,244,254,264,274],{"type":21,"tag":97,"props":235,"children":236},{},[237,242],{"type":21,"tag":36,"props":238,"children":239},{},[240],{"type":27,"value":241},"5K",{"type":27,"value":243},": se corre entre el 90 y el 100% de la VMA",{"type":21,"tag":97,"props":245,"children":246},{},[247,252],{"type":21,"tag":36,"props":248,"children":249},{},[250],{"type":27,"value":251},"10K",{"type":27,"value":253},": entre el 85 y el 95% de la VMA",{"type":21,"tag":97,"props":255,"children":256},{},[257,262],{"type":21,"tag":36,"props":258,"children":259},{},[260],{"type":27,"value":261},"Media maratón",{"type":27,"value":263},": entre el 80 y el 88% de la VMA",{"type":21,"tag":97,"props":265,"children":266},{},[267,272],{"type":21,"tag":36,"props":268,"children":269},{},[270],{"type":27,"value":271},"Maratón",{"type":27,"value":273},": entre el 75 y el 85% de la VMA",{"type":21,"tag":97,"props":275,"children":276},{},[277,287],{"type":21,"tag":36,"props":278,"children":279},{},[280],{"type":21,"tag":281,"props":282,"children":284},"a",{"href":283},"\u002Fes\u002Farticles\u002F2025-12-12-resistencia-fundamental-correr.es",[285],{"type":27,"value":286},"Resistencia fundamental",{"type":27,"value":288},": entre el 60 y el 75% de la VMA",{"type":21,"tag":30,"props":290,"children":291},{},[292],{"type":27,"value":293},"Cuanto mayor sea tu VMA, más rápidos serán todos tus ritmos al mismo porcentaje de esfuerzo. Un corredor con VMA de 18 km\u002Fh que corre un maratón al 80% va a 14,4 km\u002Fh (4:10\u002Fkm). Ese mismo porcentaje para un corredor con VMA de 14 km\u002Fh da 11,2 km\u002Fh (5:21\u002Fkm).",{"type":21,"tag":30,"props":295,"children":296},{},[297],{"type":27,"value":298},"Mejorar tu VMA es elevar el techo de todo tu rendimiento.",{"type":21,"tag":49,"props":300,"children":302},{"id":301},"_3-cómo-medir-tu-vma",[303],{"type":27,"value":304},"3) Cómo medir tu VMA",{"type":21,"tag":30,"props":306,"children":307},{},[308,310,315],{"type":27,"value":309},"Existen varios protocolos de test, desde los más sencillos hasta los más rigurosos. Lo esencial es ",{"type":21,"tag":36,"props":311,"children":312},{},[313],{"type":27,"value":314},"elegir un protocolo y mantenerlo",{"type":27,"value":316}," para poder comparar tus resultados a lo largo del tiempo.",{"type":21,"tag":86,"props":318,"children":320},{"id":319},"test-de-cooper-12-minutos",[321],{"type":27,"value":322},"Test de Cooper (12 minutos)",{"type":21,"tag":30,"props":324,"children":325},{},[326],{"type":27,"value":327},"El más conocido y sencillo:",{"type":21,"tag":93,"props":329,"children":330},{},[331,343],{"type":21,"tag":97,"props":332,"children":333},{},[334,336,341],{"type":27,"value":335},"Corre la mayor distancia posible en ",{"type":21,"tag":36,"props":337,"children":338},{},[339],{"type":27,"value":340},"12 minutos",{"type":27,"value":342}," sobre terreno llano (una pista es lo ideal).",{"type":21,"tag":97,"props":344,"children":345},{},[346],{"type":21,"tag":36,"props":347,"children":348},{},[349],{"type":27,"value":350},"VMA ≈ distancia (en metros) \u002F 200",{"type":21,"tag":352,"props":353,"children":354},"blockquote",{},[355],{"type":21,"tag":30,"props":356,"children":357},{},[358],{"type":21,"tag":359,"props":360,"children":361},"em",{},[362],{"type":27,"value":363},"Ejemplo: 3.000 m en 12 min = VMA de aproximadamente 15 km\u002Fh",{"type":21,"tag":30,"props":365,"children":366},{},[367,372,374,379],{"type":21,"tag":36,"props":368,"children":369},{},[370],{"type":27,"value":371},"Ventajas",{"type":27,"value":373},": sencillo, sin material especial.\n",{"type":21,"tag":36,"props":375,"children":376},{},[377],{"type":27,"value":378},"Limitaciones",{"type":27,"value":380},": necesita buena gestión del esfuerzo (salir demasiado rápido falsea el resultado), no mide directamente el VO2max.",{"type":21,"tag":86,"props":382,"children":384},{"id":383},"test-de-medio-cooper-6-minutos",[385],{"type":27,"value":386},"Test de medio Cooper (6 minutos)",{"type":21,"tag":30,"props":388,"children":389},{},[390],{"type":27,"value":391},"Variante más corta:",{"type":21,"tag":93,"props":393,"children":394},{},[395,407],{"type":21,"tag":97,"props":396,"children":397},{},[398,400,405],{"type":27,"value":399},"Corre la mayor distancia en ",{"type":21,"tag":36,"props":401,"children":402},{},[403],{"type":27,"value":404},"6 minutos",{"type":27,"value":406},".",{"type":21,"tag":97,"props":408,"children":409},{},[410],{"type":21,"tag":36,"props":411,"children":412},{},[413],{"type":27,"value":414},"VMA ≈ distancia (en metros) \u002F 100",{"type":21,"tag":352,"props":416,"children":417},{},[418],{"type":21,"tag":30,"props":419,"children":420},{},[421],{"type":21,"tag":359,"props":422,"children":423},{},[424],{"type":27,"value":425},"Ejemplo: 1.600 m en 6 min = VMA de aproximadamente 16 km\u002Fh",{"type":21,"tag":30,"props":427,"children":428},{},[429],{"type":27,"value":430},"Más corto y más fácil de gestionar mentalmente, pero exige un esfuerzo máximo desde el inicio.",{"type":21,"tag":86,"props":432,"children":434},{"id":433},"test-vameval-test-progresivo-por-etapas",[435],{"type":27,"value":436},"Test Vameval (test progresivo por etapas)",{"type":21,"tag":30,"props":438,"children":439},{},[440],{"type":27,"value":441},"El protocolo de referencia, muy utilizado en Francia y cada vez más en el mundo hispanohablante:",{"type":21,"tag":93,"props":443,"children":444},{},[445,456,468,480],{"type":21,"tag":97,"props":446,"children":447},{},[448,450,455],{"type":27,"value":449},"Carrera en pista, con marcas cada ",{"type":21,"tag":36,"props":451,"children":452},{},[453],{"type":27,"value":454},"20 metros",{"type":27,"value":406},{"type":21,"tag":97,"props":457,"children":458},{},[459,461,466],{"type":27,"value":460},"Sigues ",{"type":21,"tag":36,"props":462,"children":463},{},[464],{"type":27,"value":465},"pitidos sonoros",{"type":27,"value":467}," cuya frecuencia aumenta progresivamente (0,5 km\u002Fh por minuto).",{"type":21,"tag":97,"props":469,"children":470},{},[471,473,478],{"type":27,"value":472},"Comienzo a ",{"type":21,"tag":36,"props":474,"children":475},{},[476],{"type":27,"value":477},"8 km\u002Fh",{"type":27,"value":479},", con aumento cada minuto.",{"type":21,"tag":97,"props":481,"children":482},{},[483,485,490],{"type":27,"value":484},"La VMA corresponde a la ",{"type":21,"tag":36,"props":486,"children":487},{},[488],{"type":27,"value":489},"última etapa completa",{"type":27,"value":491}," que hayas alcanzado.",{"type":21,"tag":30,"props":493,"children":494},{},[495,499,501,505],{"type":21,"tag":36,"props":496,"children":497},{},[498],{"type":27,"value":371},{"type":27,"value":500},": progresivo, más fiable porque no hay que gestionar el ritmo, ideal para grupos.\n",{"type":21,"tag":36,"props":502,"children":503},{},[504],{"type":27,"value":378},{"type":27,"value":506},": necesita una grabación de audio y señalización en la pista.",{"type":21,"tag":86,"props":508,"children":510},{"id":509},"test-léger-boucher-lanzadera-de-20-m",[511],{"type":27,"value":512},"Test Léger-Boucher (lanzadera de 20 m)",{"type":21,"tag":30,"props":514,"children":515},{},[516,518,522],{"type":27,"value":517},"Similar al Vameval pero en ida y vuelta sobre ",{"type":21,"tag":36,"props":519,"children":520},{},[521],{"type":27,"value":454},{"type":27,"value":523},":",{"type":21,"tag":93,"props":525,"children":526},{},[527,532],{"type":21,"tag":97,"props":528,"children":529},{},[530],{"type":27,"value":531},"Pitidos sonoros que se aceleran.",{"type":21,"tag":97,"props":533,"children":534},{},[535],{"type":27,"value":536},"Corres de un cono a otro llegando antes del pitido.",{"type":21,"tag":30,"props":538,"children":539},{},[540],{"type":27,"value":541},"Muy popular en el ámbito escolar y en clubes deportivos. Los cambios de dirección tienden a subestimar ligeramente la VMA de los fondistas.",{"type":21,"tag":86,"props":543,"children":545},{"id":544},"estimación-a-partir-de-resultados-de-competición",[546],{"type":27,"value":547},"Estimación a partir de resultados de competición",{"type":21,"tag":30,"props":549,"children":550},{},[551],{"type":27,"value":552},"Si tienes un crono reciente en 10K, puedes estimar tu VMA:",{"type":21,"tag":134,"props":554,"children":555},{},[556,572],{"type":21,"tag":138,"props":557,"children":558},{},[559],{"type":21,"tag":142,"props":560,"children":561},{},[562,567],{"type":21,"tag":146,"props":563,"children":564},{},[565],{"type":27,"value":566},"Tiempo 10K",{"type":21,"tag":146,"props":568,"children":569},{},[570],{"type":27,"value":571},"VMA estimada",{"type":21,"tag":157,"props":573,"children":574},{},[575,588,601,614,627],{"type":21,"tag":142,"props":576,"children":577},{},[578,583],{"type":21,"tag":164,"props":579,"children":580},{},[581],{"type":27,"value":582},"60 min",{"type":21,"tag":164,"props":584,"children":585},{},[586],{"type":27,"value":587},"12 km\u002Fh",{"type":21,"tag":142,"props":589,"children":590},{},[591,596],{"type":21,"tag":164,"props":592,"children":593},{},[594],{"type":27,"value":595},"50 min",{"type":21,"tag":164,"props":597,"children":598},{},[599],{"type":27,"value":600},"14 km\u002Fh",{"type":21,"tag":142,"props":602,"children":603},{},[604,609],{"type":21,"tag":164,"props":605,"children":606},{},[607],{"type":27,"value":608},"45 min",{"type":21,"tag":164,"props":610,"children":611},{},[612],{"type":27,"value":613},"15,5 km\u002Fh",{"type":21,"tag":142,"props":615,"children":616},{},[617,622],{"type":21,"tag":164,"props":618,"children":619},{},[620],{"type":27,"value":621},"40 min",{"type":21,"tag":164,"props":623,"children":624},{},[625],{"type":27,"value":626},"17 km\u002Fh",{"type":21,"tag":142,"props":628,"children":629},{},[630,635],{"type":21,"tag":164,"props":631,"children":632},{},[633],{"type":27,"value":634},"35 min",{"type":21,"tag":164,"props":636,"children":637},{},[638],{"type":27,"value":639},"19,5 km\u002Fh",{"type":21,"tag":352,"props":641,"children":642},{},[643],{"type":21,"tag":30,"props":644,"children":645},{},[646],{"type":21,"tag":359,"props":647,"children":648},{},[649],{"type":27,"value":650},"Fórmula simplificada: VMA ≈ velocidad media en 10K x 1,10 a 1,15",{"type":21,"tag":30,"props":652,"children":653},{},[654],{"type":27,"value":655},"Esta estimación es aproximada pero útil si no puedes realizar un test de campo.",{"type":21,"tag":49,"props":657,"children":659},{"id":658},"_4-zonas-de-entrenamiento-basadas-en-la-vma",[660],{"type":27,"value":661},"4) Zonas de entrenamiento basadas en la VMA",{"type":21,"tag":30,"props":663,"children":664},{},[665],{"type":27,"value":666},"Una vez conocida tu VMA, puedes calibrar todos tus ritmos:",{"type":21,"tag":134,"props":668,"children":669},{},[670,696],{"type":21,"tag":138,"props":671,"children":672},{},[673],{"type":21,"tag":142,"props":674,"children":675},{},[676,681,686,691],{"type":21,"tag":146,"props":677,"children":678},{},[679],{"type":27,"value":680},"Zona",{"type":21,"tag":146,"props":682,"children":683},{},[684],{"type":27,"value":685},"% VMA",{"type":21,"tag":146,"props":687,"children":688},{},[689],{"type":27,"value":690},"Tipo de sesión",{"type":21,"tag":146,"props":692,"children":693},{},[694],{"type":27,"value":695},"Sensación",{"type":21,"tag":157,"props":697,"children":698},{},[699,722,747,770,793],{"type":21,"tag":142,"props":700,"children":701},{},[702,707,712,717],{"type":21,"tag":164,"props":703,"children":704},{},[705],{"type":27,"value":706},"Z1",{"type":21,"tag":164,"props":708,"children":709},{},[710],{"type":27,"value":711},"55–65%",{"type":21,"tag":164,"props":713,"children":714},{},[715],{"type":27,"value":716},"Recuperación, trote muy suave",{"type":21,"tag":164,"props":718,"children":719},{},[720],{"type":27,"value":721},"Muy fácil, conversación fluida",{"type":21,"tag":142,"props":723,"children":724},{},[725,730,735,742],{"type":21,"tag":164,"props":726,"children":727},{},[728],{"type":27,"value":729},"Z2",{"type":21,"tag":164,"props":731,"children":732},{},[733],{"type":27,"value":734},"65–75%",{"type":21,"tag":164,"props":736,"children":737},{},[738],{"type":21,"tag":281,"props":739,"children":740},{"href":283},[741],{"type":27,"value":286},{"type":21,"tag":164,"props":743,"children":744},{},[745],{"type":27,"value":746},"Fácil, puedes hablar",{"type":21,"tag":142,"props":748,"children":749},{},[750,755,760,765],{"type":21,"tag":164,"props":751,"children":752},{},[753],{"type":27,"value":754},"Z3",{"type":21,"tag":164,"props":756,"children":757},{},[758],{"type":27,"value":759},"75–85%",{"type":21,"tag":164,"props":761,"children":762},{},[763],{"type":27,"value":764},"Ritmo maratón, tempo",{"type":21,"tag":164,"props":766,"children":767},{},[768],{"type":27,"value":769},"Cómodo pero sostenido",{"type":21,"tag":142,"props":771,"children":772},{},[773,778,783,788],{"type":21,"tag":164,"props":774,"children":775},{},[776],{"type":27,"value":777},"Z4",{"type":21,"tag":164,"props":779,"children":780},{},[781],{"type":27,"value":782},"85–95%",{"type":21,"tag":164,"props":784,"children":785},{},[786],{"type":27,"value":787},"Ritmo 10K, umbral",{"type":21,"tag":164,"props":789,"children":790},{},[791],{"type":27,"value":792},"Difícil, frases cortas",{"type":21,"tag":142,"props":794,"children":795},{},[796,801,806,811],{"type":21,"tag":164,"props":797,"children":798},{},[799],{"type":27,"value":800},"Z5",{"type":21,"tag":164,"props":802,"children":803},{},[804],{"type":27,"value":805},"95–110%",{"type":21,"tag":164,"props":807,"children":808},{},[809],{"type":27,"value":810},"VMA, intervalos intensos",{"type":21,"tag":164,"props":812,"children":813},{},[814],{"type":27,"value":815},"Muy duro, pocas palabras",{"type":21,"tag":30,"props":817,"children":818},{},[819,821,826],{"type":27,"value":820},"La gran mayoría de tu entrenamiento debería estar en ",{"type":21,"tag":36,"props":822,"children":823},{},[824],{"type":27,"value":825},"Z1-Z2",{"type":27,"value":827}," (70 a 80% del volumen), con sesiones específicas en Z4-Z5 para estimular la progresión.",{"type":21,"tag":49,"props":829,"children":831},{"id":830},"_5-sesiones-clave-para-mejorar-la-vma",[832],{"type":27,"value":833},"5) Sesiones clave para mejorar la VMA",{"type":21,"tag":30,"props":835,"children":836},{},[837,839,844],{"type":27,"value":838},"La mejora de la VMA pasa por sesiones de ",{"type":21,"tag":36,"props":840,"children":841},{},[842],{"type":27,"value":843},"intervalos",{"type":27,"value":845}," a intensidades cercanas o superiores al 100% de la VMA. El principio: solicitar el sistema aeróbico al máximo, pero con recuperaciones que permitan repetir el esfuerzo.",{"type":21,"tag":86,"props":847,"children":849},{"id":848},"vma-corta-200400-m",[850],{"type":27,"value":851},"VMA corta (200–400 m)",{"type":21,"tag":30,"props":853,"children":854},{},[855],{"type":27,"value":856},"Intervalos cortos a alta intensidad con recuperación breve:",{"type":21,"tag":93,"props":858,"children":859},{},[860,870,880],{"type":21,"tag":97,"props":861,"children":862},{},[863,868],{"type":21,"tag":36,"props":864,"children":865},{},[866],{"type":27,"value":867},"30\u002F30",{"type":27,"value":869},": 30 segundos al 100-105% VMA \u002F 30 segundos de recuperación en trote. 2 a 3 series de 8 a 12 repeticiones.",{"type":21,"tag":97,"props":871,"children":872},{},[873,878],{"type":21,"tag":36,"props":874,"children":875},{},[876],{"type":27,"value":877},"200 m",{"type":27,"value":879},": 200 m al 100-105% VMA \u002F 200 m de recuperación en trote. 10 a 15 repeticiones.",{"type":21,"tag":97,"props":881,"children":882},{},[883,888],{"type":21,"tag":36,"props":884,"children":885},{},[886],{"type":27,"value":887},"300 m",{"type":27,"value":889},": 300 m al 100% VMA \u002F 100 m de recuperación en caminar\u002Ftrote. 8 a 12 repeticiones.",{"type":21,"tag":30,"props":891,"children":892},{},[893,898],{"type":21,"tag":36,"props":894,"children":895},{},[896],{"type":27,"value":897},"Cuándo",{"type":27,"value":899},": todo el año. Excelente para desarrollar el VO2max sin fatiga excesiva.",{"type":21,"tag":86,"props":901,"children":903},{"id":902},"vma-larga-8001200-m",[904],{"type":27,"value":905},"VMA larga (800–1.200 m)",{"type":21,"tag":30,"props":907,"children":908},{},[909],{"type":27,"value":910},"Intervalos más largos y exigentes, que maximizan el tiempo pasado en VO2max:",{"type":21,"tag":93,"props":912,"children":913},{},[914,924,934],{"type":21,"tag":97,"props":915,"children":916},{},[917,922],{"type":21,"tag":36,"props":918,"children":919},{},[920],{"type":27,"value":921},"1.000 m",{"type":27,"value":923},": 1.000 m al 95-100% VMA \u002F 2–3 min de recuperación en trote. 4 a 6 repeticiones.",{"type":21,"tag":97,"props":925,"children":926},{},[927,932],{"type":21,"tag":36,"props":928,"children":929},{},[930],{"type":27,"value":931},"800 m",{"type":27,"value":933},": 800 m al 100% VMA \u002F 1 min 30 a 2 min de recuperación. 5 a 8 repeticiones.",{"type":21,"tag":97,"props":935,"children":936},{},[937,942],{"type":21,"tag":36,"props":938,"children":939},{},[940],{"type":27,"value":941},"1.200 m",{"type":27,"value":943},": 1.200 m al 95% VMA \u002F 3 min de recuperación. 3 a 5 repeticiones.",{"type":21,"tag":30,"props":945,"children":946},{},[947,951],{"type":21,"tag":36,"props":948,"children":949},{},[950],{"type":27,"value":897},{"type":27,"value":952},": en fase de desarrollo específico, 1 a 2 veces por semana como máximo.",{"type":21,"tag":86,"props":954,"children":956},{"id":955},"fartlek-de-vma",[957],{"type":27,"value":958},"Fartlek de VMA",{"type":21,"tag":30,"props":960,"children":961},{},[962],{"type":27,"value":963},"Para quienes no les gusta la pista o quieren variar:",{"type":21,"tag":93,"props":965,"children":966},{},[967,972,977],{"type":21,"tag":97,"props":968,"children":969},{},[970],{"type":27,"value":971},"Elige referencias visuales (farolas, árboles, cruces).",{"type":21,"tag":97,"props":973,"children":974},{},[975],{"type":27,"value":976},"Alterna 1 a 3 min de esfuerzo a ritmo VMA con 1 a 2 min de recuperación en trote.",{"type":21,"tag":97,"props":978,"children":979},{},[980],{"type":27,"value":981},"20 a 30 min de fartlek en total.",{"type":21,"tag":30,"props":983,"children":984},{},[985],{"type":27,"value":986},"El fartlek aporta variedad y también trabaja la adaptación a cambios de ritmo irregulares — algo útil en competición.",{"type":21,"tag":86,"props":988,"children":990},{"id":989},"cuestas-cortas",[991],{"type":27,"value":992},"Cuestas cortas",{"type":21,"tag":30,"props":994,"children":995},{},[996],{"type":27,"value":997},"Las cuestas son una herramienta potente para trabajar la VMA con menor impacto articular:",{"type":21,"tag":93,"props":999,"children":1000},{},[1001,1006,1011,1016],{"type":21,"tag":97,"props":1002,"children":1003},{},[1004],{"type":27,"value":1005},"Busca una cuesta de 100 a 200 m con un 5-8% de pendiente.",{"type":21,"tag":97,"props":1007,"children":1008},{},[1009],{"type":27,"value":1010},"Sube a esfuerzo VMA (la velocidad será menor, pero el esfuerzo cardíaco es el mismo).",{"type":21,"tag":97,"props":1012,"children":1013},{},[1014],{"type":27,"value":1015},"Baja de vuelta en recuperación trote\u002Fcaminando.",{"type":21,"tag":97,"props":1017,"children":1018},{},[1019],{"type":27,"value":1020},"8 a 12 repeticiones.",{"type":21,"tag":30,"props":1022,"children":1023},{},[1024,1026,1032],{"type":27,"value":1025},"El ",{"type":21,"tag":281,"props":1027,"children":1029},{"href":1028},"\u002Fes\u002Farticles\u002F2026-01-22-bases-fortalecimiento-muscular-corredores.es",[1030],{"type":27,"value":1031},"fortalecimiento muscular",{"type":27,"value":1033}," es un complemento excelente al trabajo en cuestas, ya que fortalece la musculatura que soporta los esfuerzos de alta intensidad.",{"type":21,"tag":49,"props":1035,"children":1037},{"id":1036},"_6-plan-tipo-para-mejorar-la-vma-en-6-semanas",[1038],{"type":27,"value":1039},"6) Plan tipo para mejorar la VMA en 6 semanas",{"type":21,"tag":30,"props":1041,"children":1042},{},[1043],{"type":27,"value":1044},"Aquí tienes un ejemplo de plan para un corredor habitual (VMA ~15 km\u002Fh, 4 sesiones\u002Fsemana):",{"type":21,"tag":134,"props":1046,"children":1047},{},[1048,1079],{"type":21,"tag":138,"props":1049,"children":1050},{},[1051],{"type":21,"tag":142,"props":1052,"children":1053},{},[1054,1059,1064,1069,1074],{"type":21,"tag":146,"props":1055,"children":1056},{},[1057],{"type":27,"value":1058},"Semana",{"type":21,"tag":146,"props":1060,"children":1061},{},[1062],{"type":27,"value":1063},"Lunes",{"type":21,"tag":146,"props":1065,"children":1066},{},[1067],{"type":27,"value":1068},"Miércoles",{"type":21,"tag":146,"props":1070,"children":1071},{},[1072],{"type":27,"value":1073},"Viernes",{"type":21,"tag":146,"props":1075,"children":1076},{},[1077],{"type":27,"value":1078},"Domingo",{"type":21,"tag":157,"props":1080,"children":1081},{},[1082,1110,1136,1161,1188,1214],{"type":21,"tag":142,"props":1083,"children":1084},{},[1085,1090,1095,1100,1105],{"type":21,"tag":164,"props":1086,"children":1087},{},[1088],{"type":27,"value":1089},"S1",{"type":21,"tag":164,"props":1091,"children":1092},{},[1093],{"type":27,"value":1094},"Descanso",{"type":21,"tag":164,"props":1096,"children":1097},{},[1098],{"type":27,"value":1099},"10x30\u002F30 (x2 series)",{"type":21,"tag":164,"props":1101,"children":1102},{},[1103],{"type":27,"value":1104},"RF 50 min",{"type":21,"tag":164,"props":1106,"children":1107},{},[1108],{"type":27,"value":1109},"Tirada larga 1h15",{"type":21,"tag":142,"props":1111,"children":1112},{},[1113,1118,1122,1127,1131],{"type":21,"tag":164,"props":1114,"children":1115},{},[1116],{"type":27,"value":1117},"S2",{"type":21,"tag":164,"props":1119,"children":1120},{},[1121],{"type":27,"value":1094},{"type":21,"tag":164,"props":1123,"children":1124},{},[1125],{"type":27,"value":1126},"12x30\u002F30 (x2 series)",{"type":21,"tag":164,"props":1128,"children":1129},{},[1130],{"type":27,"value":1104},{"type":21,"tag":164,"props":1132,"children":1133},{},[1134],{"type":27,"value":1135},"Tirada larga 1h20",{"type":21,"tag":142,"props":1137,"children":1138},{},[1139,1144,1148,1153,1157],{"type":21,"tag":164,"props":1140,"children":1141},{},[1142],{"type":27,"value":1143},"S3",{"type":21,"tag":164,"props":1145,"children":1146},{},[1147],{"type":27,"value":1094},{"type":21,"tag":164,"props":1149,"children":1150},{},[1151],{"type":27,"value":1152},"8x400 m rec=200 m",{"type":21,"tag":164,"props":1154,"children":1155},{},[1156],{"type":27,"value":1104},{"type":21,"tag":164,"props":1158,"children":1159},{},[1160],{"type":27,"value":1109},{"type":21,"tag":142,"props":1162,"children":1163},{},[1164,1169,1173,1178,1183],{"type":21,"tag":164,"props":1165,"children":1166},{},[1167],{"type":27,"value":1168},"S4",{"type":21,"tag":164,"props":1170,"children":1171},{},[1172],{"type":27,"value":1094},{"type":21,"tag":164,"props":1174,"children":1175},{},[1176],{"type":27,"value":1177},"5x1000 m rec=2min30",{"type":21,"tag":164,"props":1179,"children":1180},{},[1181],{"type":27,"value":1182},"RF 55 min",{"type":21,"tag":164,"props":1184,"children":1185},{},[1186],{"type":27,"value":1187},"Tirada larga 1h25",{"type":21,"tag":142,"props":1189,"children":1190},{},[1191,1196,1200,1205,1210],{"type":21,"tag":164,"props":1192,"children":1193},{},[1194],{"type":27,"value":1195},"S5",{"type":21,"tag":164,"props":1197,"children":1198},{},[1199],{"type":27,"value":1094},{"type":21,"tag":164,"props":1201,"children":1202},{},[1203],{"type":27,"value":1204},"6x800 m rec=2min",{"type":21,"tag":164,"props":1206,"children":1207},{},[1208],{"type":27,"value":1209},"Fartlek 35 min",{"type":21,"tag":164,"props":1211,"children":1212},{},[1213],{"type":27,"value":1135},{"type":21,"tag":142,"props":1215,"children":1216},{},[1217,1222,1226,1231,1236],{"type":21,"tag":164,"props":1218,"children":1219},{},[1220],{"type":27,"value":1221},"S6",{"type":21,"tag":164,"props":1223,"children":1224},{},[1225],{"type":27,"value":1094},{"type":21,"tag":164,"props":1227,"children":1228},{},[1229],{"type":27,"value":1230},"4x1200 m rec=3min",{"type":21,"tag":164,"props":1232,"children":1233},{},[1234],{"type":27,"value":1235},"RF 45 min",{"type":21,"tag":164,"props":1237,"children":1238},{},[1239],{"type":27,"value":1240},"Test VMA (reevaluación)",{"type":21,"tag":352,"props":1242,"children":1243},{},[1244],{"type":21,"tag":30,"props":1245,"children":1246},{},[1247],{"type":21,"tag":359,"props":1248,"children":1249},{},[1250,1252,1256],{"type":27,"value":1251},"RF = ",{"type":21,"tag":281,"props":1253,"children":1254},{"href":283},[1255],{"type":27,"value":286},{"type":27,"value":1257},". Cada sesión de intervalos comienza con 15-20 min de calentamiento en RF y termina con 10 min de vuelta a la calma.",{"type":21,"tag":86,"props":1259,"children":1261},{"id":1260},"principios-a-respetar",[1262],{"type":27,"value":1263},"Principios a respetar",{"type":21,"tag":1265,"props":1266,"children":1267},"ol",{},[1268,1278,1288,1298],{"type":21,"tag":97,"props":1269,"children":1270},{},[1271,1276],{"type":21,"tag":36,"props":1272,"children":1273},{},[1274],{"type":27,"value":1275},"No más de 2 sesiones de VMA por semana",{"type":27,"value":1277}," — el resto en resistencia fundamental",{"type":21,"tag":97,"props":1279,"children":1280},{},[1281,1286],{"type":21,"tag":36,"props":1282,"children":1283},{},[1284],{"type":27,"value":1285},"Progresividad",{"type":27,"value":1287},": aumenta primero el número de repeticiones, luego la duración de los intervalos",{"type":21,"tag":97,"props":1289,"children":1290},{},[1291,1296],{"type":21,"tag":36,"props":1292,"children":1293},{},[1294],{"type":27,"value":1295},"Recuperación",{"type":27,"value":1297},": si no puedes mantener el ritmo en las últimas repeticiones, reduce el volumen",{"type":21,"tag":97,"props":1299,"children":1300},{},[1301,1306],{"type":21,"tag":36,"props":1302,"children":1303},{},[1304],{"type":27,"value":1305},"Regularidad",{"type":27,"value":1307},": 6 a 8 semanas de trabajo constante para ver resultados medibles",{"type":21,"tag":49,"props":1309,"children":1311},{"id":1310},"_7-vma-y-predicción-de-tiempos-de-carrera",[1312],{"type":27,"value":1313},"7) VMA y predicción de tiempos de carrera",{"type":21,"tag":30,"props":1315,"children":1316},{},[1317],{"type":27,"value":1318},"Tu VMA permite estimar tus cronos potenciales en las distancias estándar:",{"type":21,"tag":134,"props":1320,"children":1321},{},[1322,1348],{"type":21,"tag":138,"props":1323,"children":1324},{},[1325],{"type":21,"tag":142,"props":1326,"children":1327},{},[1328,1332,1336,1340,1344],{"type":21,"tag":146,"props":1329,"children":1330},{},[1331],{"type":27,"value":40},{"type":21,"tag":146,"props":1333,"children":1334},{},[1335],{"type":27,"value":241},{"type":21,"tag":146,"props":1337,"children":1338},{},[1339],{"type":27,"value":251},{"type":21,"tag":146,"props":1341,"children":1342},{},[1343],{"type":27,"value":261},{"type":21,"tag":146,"props":1345,"children":1346},{},[1347],{"type":27,"value":271},{"type":21,"tag":157,"props":1349,"children":1350},{},[1351,1378,1405,1433,1461,1488,1516],{"type":21,"tag":142,"props":1352,"children":1353},{},[1354,1358,1363,1368,1373],{"type":21,"tag":164,"props":1355,"children":1356},{},[1357],{"type":27,"value":587},{"type":21,"tag":164,"props":1359,"children":1360},{},[1361],{"type":27,"value":1362},"27:45",{"type":21,"tag":164,"props":1364,"children":1365},{},[1366],{"type":27,"value":1367},"58:20",{"type":21,"tag":164,"props":1369,"children":1370},{},[1371],{"type":27,"value":1372},"2h10",{"type":21,"tag":164,"props":1374,"children":1375},{},[1376],{"type":27,"value":1377},"4h35",{"type":21,"tag":142,"props":1379,"children":1380},{},[1381,1385,1390,1395,1400],{"type":21,"tag":164,"props":1382,"children":1383},{},[1384],{"type":27,"value":600},{"type":21,"tag":164,"props":1386,"children":1387},{},[1388],{"type":27,"value":1389},"23:50",{"type":21,"tag":164,"props":1391,"children":1392},{},[1393],{"type":27,"value":1394},"49:00",{"type":21,"tag":164,"props":1396,"children":1397},{},[1398],{"type":27,"value":1399},"1h50",{"type":21,"tag":164,"props":1401,"children":1402},{},[1403],{"type":27,"value":1404},"3h52",{"type":21,"tag":142,"props":1406,"children":1407},{},[1408,1413,1418,1423,1428],{"type":21,"tag":164,"props":1409,"children":1410},{},[1411],{"type":27,"value":1412},"15 km\u002Fh",{"type":21,"tag":164,"props":1414,"children":1415},{},[1416],{"type":27,"value":1417},"22:15",{"type":21,"tag":164,"props":1419,"children":1420},{},[1421],{"type":27,"value":1422},"46:00",{"type":21,"tag":164,"props":1424,"children":1425},{},[1426],{"type":27,"value":1427},"1h42",{"type":21,"tag":164,"props":1429,"children":1430},{},[1431],{"type":27,"value":1432},"3h35",{"type":21,"tag":142,"props":1434,"children":1435},{},[1436,1441,1446,1451,1456],{"type":21,"tag":164,"props":1437,"children":1438},{},[1439],{"type":27,"value":1440},"16 km\u002Fh",{"type":21,"tag":164,"props":1442,"children":1443},{},[1444],{"type":27,"value":1445},"20:50",{"type":21,"tag":164,"props":1447,"children":1448},{},[1449],{"type":27,"value":1450},"43:00",{"type":21,"tag":164,"props":1452,"children":1453},{},[1454],{"type":27,"value":1455},"1h36",{"type":21,"tag":164,"props":1457,"children":1458},{},[1459],{"type":27,"value":1460},"3h20",{"type":21,"tag":142,"props":1462,"children":1463},{},[1464,1468,1473,1478,1483],{"type":21,"tag":164,"props":1465,"children":1466},{},[1467],{"type":27,"value":626},{"type":21,"tag":164,"props":1469,"children":1470},{},[1471],{"type":27,"value":1472},"19:35",{"type":21,"tag":164,"props":1474,"children":1475},{},[1476],{"type":27,"value":1477},"40:30",{"type":21,"tag":164,"props":1479,"children":1480},{},[1481],{"type":27,"value":1482},"1h30",{"type":21,"tag":164,"props":1484,"children":1485},{},[1486],{"type":27,"value":1487},"3h08",{"type":21,"tag":142,"props":1489,"children":1490},{},[1491,1496,1501,1506,1511],{"type":21,"tag":164,"props":1492,"children":1493},{},[1494],{"type":27,"value":1495},"18 km\u002Fh",{"type":21,"tag":164,"props":1497,"children":1498},{},[1499],{"type":27,"value":1500},"18:30",{"type":21,"tag":164,"props":1502,"children":1503},{},[1504],{"type":27,"value":1505},"38:00",{"type":21,"tag":164,"props":1507,"children":1508},{},[1509],{"type":27,"value":1510},"1h25",{"type":21,"tag":164,"props":1512,"children":1513},{},[1514],{"type":27,"value":1515},"2h57",{"type":21,"tag":142,"props":1517,"children":1518},{},[1519,1524,1529,1534,1539],{"type":21,"tag":164,"props":1520,"children":1521},{},[1522],{"type":27,"value":1523},"20 km\u002Fh",{"type":21,"tag":164,"props":1525,"children":1526},{},[1527],{"type":27,"value":1528},"16:40",{"type":21,"tag":164,"props":1530,"children":1531},{},[1532],{"type":27,"value":1533},"34:00",{"type":21,"tag":164,"props":1535,"children":1536},{},[1537],{"type":27,"value":1538},"1h16",{"type":21,"tag":164,"props":1540,"children":1541},{},[1542],{"type":27,"value":1543},"2h38",{"type":21,"tag":352,"props":1545,"children":1546},{},[1547],{"type":21,"tag":30,"props":1548,"children":1549},{},[1550],{"type":21,"tag":359,"props":1551,"children":1552},{},[1553],{"type":27,"value":1554},"Estas estimaciones suponen un entrenamiento adaptado a la distancia objetivo. La VMA por sí sola no basta: la resistencia, la tolerancia a la fatiga y la economía de carrera juegan un papel fundamental en media maratón y maratón.",{"type":21,"tag":49,"props":1556,"children":1558},{"id":1557},"_8-errores-frecuentes",[1559],{"type":27,"value":1560},"8) Errores frecuentes",{"type":21,"tag":86,"props":1562,"children":1564},{"id":1563},"correr-los-intervalos-demasiado-rápido",[1565],{"type":27,"value":1566},"Correr los intervalos demasiado rápido",{"type":21,"tag":30,"props":1568,"children":1569},{},[1570],{"type":27,"value":1571},"La trampa clásica: salir al 110-120% de la VMA en las primeras repeticiones y después hundirse. El resultado: pasas menos tiempo total en VO2max, y la sesión es menos eficaz que si hubieras mantenido un ritmo regular.",{"type":21,"tag":86,"props":1573,"children":1575},{"id":1574},"descuidar-la-resistencia-fundamental",[1576],{"type":27,"value":1577},"Descuidar la resistencia fundamental",{"type":21,"tag":30,"props":1579,"children":1580},{},[1581,1583,1588,1590,1596],{"type":27,"value":1582},"La VMA también progresa gracias al volumen en ",{"type":21,"tag":281,"props":1584,"children":1585},{"href":283},[1586],{"type":27,"value":1587},"resistencia fundamental",{"type":27,"value":1589},". Las ",{"type":21,"tag":281,"props":1591,"children":1593},{"href":1592},"\u002Fes\u002Farticles\u002F2026-01-22-mitocondrias-centrales-energeticas-corredor.es",[1594],{"type":27,"value":1595},"mitocondrias",{"type":27,"value":1597}," se desarrollan principalmente durante las salidas en Z2. Un corredor que solo hace intervalos se estanca rápidamente.",{"type":21,"tag":86,"props":1599,"children":1601},{"id":1600},"testar-con-demasiada-frecuencia",[1602],{"type":27,"value":1603},"Testar con demasiada frecuencia",{"type":21,"tag":30,"props":1605,"children":1606},{},[1607,1609,1614],{"type":27,"value":1608},"Un test de VMA es un esfuerzo máximo que necesita recuperación. Evalúate ",{"type":21,"tag":36,"props":1610,"children":1611},{},[1612],{"type":27,"value":1613},"2 a 3 veces al año",{"type":27,"value":1615}," como máximo — al inicio de un ciclo de preparación y después de un bloque de trabajo específico.",{"type":21,"tag":86,"props":1617,"children":1619},{"id":1618},"ignorar-la-fatiga-acumulada",[1620],{"type":27,"value":1621},"Ignorar la fatiga acumulada",{"type":21,"tag":30,"props":1623,"children":1624},{},[1625,1627,1632],{"type":27,"value":1626},"Si encadenas semanas de intervalos sin una semana de descarga, la fatiga crónica enmascara tu progresión real. Programa una ",{"type":21,"tag":36,"props":1628,"children":1629},{},[1630],{"type":27,"value":1631},"semana de recuperación",{"type":27,"value":1633}," (volumen reducido un 30-40%) cada 3 a 4 semanas.",{"type":21,"tag":49,"props":1635,"children":1637},{"id":1636},"_9-preguntas-frecuentes",[1638],{"type":27,"value":1639},"9) Preguntas frecuentes",{"type":21,"tag":86,"props":1641,"children":1643},{"id":1642},"a-partir-de-qué-nivel-se-puede-trabajar-la-vma",[1644],{"type":27,"value":1645},"¿A partir de qué nivel se puede trabajar la VMA?",{"type":21,"tag":30,"props":1647,"children":1648},{},[1649],{"type":27,"value":1650},"Desde que corras de forma regular (3 o más veces por semana) durante al menos 2-3 meses. Los principiantes pueden empezar con sesiones suaves de 30\u002F30 — incluso a 10-12 km\u002Fh, el trabajo de intervalos aporta beneficios.",{"type":21,"tag":86,"props":1652,"children":1654},{"id":1653},"la-vma-disminuye-con-la-edad",[1655],{"type":27,"value":1656},"¿La VMA disminuye con la edad?",{"type":21,"tag":30,"props":1658,"children":1659},{},[1660,1662,1667,1669,1675],{"type":27,"value":1661},"Sí, el VO2max baja aproximadamente un 5 a 10% por década a partir de los 30-35 años. Pero el entrenamiento de intervalos ",{"type":21,"tag":36,"props":1663,"children":1664},{},[1665],{"type":27,"value":1666},"frena considerablemente",{"type":27,"value":1668}," este declive. Corredores de más de 50 años que se entrenan con regularidad mantienen una VMA superior a la de personas sedentarias de 30 años. Para saber más, lee nuestro artículo sobre ",{"type":21,"tag":281,"props":1670,"children":1672},{"href":1671},"\u002Fes\u002Farticles\u002F2026-04-11-correr-despues-50-anos-adaptar-entrenamiento.es",[1673],{"type":27,"value":1674},"correr después de los 50",{"type":27,"value":406},{"type":21,"tag":86,"props":1677,"children":1679},{"id":1678},"se-puede-hacer-vma-en-cinta-de-correr",[1680],{"type":27,"value":1681},"¿Se puede hacer VMA en cinta de correr?",{"type":21,"tag":30,"props":1683,"children":1684},{},[1685,1687,1692],{"type":27,"value":1686},"Sí. Ventaja: el ritmo viene impuesto, no hay que gestionar la velocidad. Inconveniente: la cinta se mueve bajo tus pies, por lo que hay menos demanda de propulsión. Pon un ",{"type":21,"tag":36,"props":1688,"children":1689},{},[1690],{"type":27,"value":1691},"1% de inclinación",{"type":27,"value":1693}," para simular la resistencia del aire. Y cuidado con la temperatura — hidrátate bien.",{"type":21,"tag":86,"props":1695,"children":1697},{"id":1696},"cuál-es-la-diferencia-entre-vma-y-velocidad-de-umbral",[1698],{"type":27,"value":1699},"¿Cuál es la diferencia entre VMA y velocidad de umbral?",{"type":21,"tag":30,"props":1701,"children":1702},{},[1703,1705,1710],{"type":27,"value":1704},"La velocidad de umbral (umbral de lactato \u002F VT2) corresponde aproximadamente al ",{"type":21,"tag":36,"props":1706,"children":1707},{},[1708],{"type":27,"value":1709},"80-88% de la VMA",{"type":27,"value":1711},". Es el ritmo que puedes mantener durante 40 a 60 minutos. La VMA está por encima: 4 a 8 minutos como máximo. Ambas se trabajan de forma complementaria.",{"type":21,"tag":49,"props":1713,"children":1715},{"id":1714},"conclusión",[1716],{"type":27,"value":1717},"Conclusión",{"type":21,"tag":30,"props":1719,"children":1720},{},[1721,1723,1727],{"type":27,"value":1722},"La VMA es un indicador central del rendimiento en carrera a pie. Conocerla permite calibrar con precisión tus ritmos de entrenamiento. Mejorarla — mediante sesiones de intervalos bien dosificadas, combinadas con una base sólida de ",{"type":21,"tag":281,"props":1724,"children":1725},{"href":283},[1726],{"type":27,"value":1587},{"type":27,"value":1728}," — es la vía más directa para progresar en todas las distancias.",{"type":21,"tag":30,"props":1730,"children":1731},{},[1732,1734,1739,1741,1746,1748,1753],{"type":27,"value":1733},"Tres principios a recordar: ",{"type":21,"tag":36,"props":1735,"children":1736},{},[1737],{"type":27,"value":1738},"evalúala periódicamente",{"type":27,"value":1740},", ",{"type":21,"tag":36,"props":1742,"children":1743},{},[1744],{"type":27,"value":1745},"trabájala con método",{"type":27,"value":1747}," (no más de 2 sesiones intensas por semana) y ",{"type":21,"tag":36,"props":1749,"children":1750},{},[1751],{"type":27,"value":1752},"nunca descuides la base aeróbica",{"type":27,"value":1754}," que la sustenta.",{"type":21,"tag":1756,"props":1757,"children":1758},"hr",{},[],{"type":21,"tag":49,"props":1760,"children":1762},{"id":1761},"para-profundizar",[1763],{"type":27,"value":1764},"Para profundizar",{"type":21,"tag":93,"props":1766,"children":1767},{},[1768,1776,1784,1792],{"type":21,"tag":97,"props":1769,"children":1770},{},[1771],{"type":21,"tag":281,"props":1772,"children":1773},{"href":283},[1774],{"type":27,"value":1775},"Resistencia fundamental: la guía completa",{"type":21,"tag":97,"props":1777,"children":1778},{},[1779],{"type":21,"tag":281,"props":1780,"children":1781},{"href":1592},[1782],{"type":27,"value":1783},"Mitocondrias: las centrales energéticas del corredor",{"type":21,"tag":97,"props":1785,"children":1786},{},[1787],{"type":21,"tag":281,"props":1788,"children":1789},{"href":1028},[1790],{"type":27,"value":1791},"Bases del fortalecimiento muscular para corredores",{"type":21,"tag":97,"props":1793,"children":1794},{},[1795],{"type":21,"tag":281,"props":1796,"children":1797},{"href":1671},[1798],{"type":27,"value":1799},"Correr después de los 50: adaptar el entrenamiento",[1801,1805,1809,1813,1817,1821,1824,1828,1832,1836],{"lang":1802,"slug":1803,"url":1804},"fr","2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":1806,"slug":1807,"url":1808},"no","2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1810,"slug":1811,"url":1812},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":1814,"slug":1815,"url":1816},"sv","2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":1818,"slug":1819,"url":1820},"de","2026-05-07-vma-maximale-aerobe-geschwindigkeit","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-07-vma-maximale-aerobe-geschwindigkeit",{"lang":15,"slug":1822,"url":1823},"2026-05-07-vma-velocidad-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-07-vma-velocidad-maxima-aerobica",{"lang":1825,"slug":1826,"url":1827},"pt","2026-05-07-vma-velocidade-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-07-vma-velocidade-maxima-aerobica",{"lang":1829,"slug":1830,"url":1831},"it","2026-05-07-vma-velocita-massima-aerobica","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-07-vma-velocita-massima-aerobica",{"lang":1833,"slug":1834,"url":1835},"ro","2026-05-07-vma-viteza-maxima-aeroba","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-07-vma-viteza-maxima-aeroba",{"lang":1837,"slug":1838,"url":1839},"en","2026-05-07-vo2max-pace-running-guide","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-07-vo2max-pace-running-guide"]