{"id":12828,"date":"2020-05-12T10:42:11","date_gmt":"2020-05-12T08:42:11","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=12828"},"modified":"2025-01-18T07:27:58","modified_gmt":"2025-01-18T06:27:58","slug":"pourquoi-des-performances-differentes-avec-la-meme-vma","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/pourquoi-des-performances-differentes-avec-la-meme-vma\/","title":{"rendered":"Pourquoi des performances diff\u00e9rentes avec la m\u00eame VMA ?"},"content":{"rendered":"<p><strong>Ce que disent les coureurs :&nbsp;<\/strong>Je ne comprends pas, j\u2019ai la m\u00eame VMA que mon ami (e), et il ou elle a fait des meilleures performances. Derri\u00e8re cette remarque se cache une probl\u00e9matique complexe que nous allons vous d\u00e9crypter.<\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"1000\" height=\"550\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2.jpg\" alt class=\"wp-image-12841\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-300x165.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-768x422.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-900x495.jpg 900w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"><\/noscript><img width=\"1000\" height=\"550\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20550%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-12841 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20550%22%3E%3C%2Fsvg%3E 1000w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-300x165.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-768x422.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2-900x495.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/courbes-vma-2.jpg\"><\/figure>\n<h4><strong>La VMA en quelques mots<\/strong><\/h4>\n<p>La <strong><a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\">vitesse maximum a\u00e9robie<\/a><\/strong> est une allure th\u00e9orique qui correspond \u00e0 la vitesse minimale \u00e0 partir de laquelle la consommation d&rsquo;oxyg\u00e8ne est maximale (Vo2 Max). C&rsquo;est une vitesse que l\u2019on peut tenir entre 5 et 7 minutes. Elle est mesur\u00e9e par des <strong><a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\">tests<\/a><\/strong> ou extrapol\u00e9e par des allures endurance ou des r\u00e9sultats \u00e0 une comp\u00e9tition homologu\u00e9e. D&rsquo;ailleurs <strong><a href=\"https:\/\/frequence-running.com\/blog\/estimation-de-votre-chrono\/\">l&rsquo;algorithme de FREQUENCE Running<\/a><\/strong> s&rsquo;appuie sur ces param\u00e8tres pour d\u00e9finir votre VMA et vous proposer <strong><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">un plan d&rsquo;entra\u00eenement adapt\u00e9<\/a><\/strong>.<\/p>\n<p>De nombreux param\u00e8tres influent cette donn\u00e9e, l\u2019\u00e2ge, le poids, la fra\u00eecheur au moment du test et la technique de course (pose du pied, cycle avant ou arri\u00e8re, foul\u00e9e a\u00e9rienne, etc\u2026.)<\/p>\n<h4><strong>1) L\u2019indice endurance<\/strong><\/h4>\n<p>Prenons un coureur ayant une VMA de 15 km\/h. S&rsquo;il effectue le test de Cooper qui consiste \u00e0 courir 12min le plus rapidement possible sur une piste d\u2019athl\u00e9tisme.<\/p>\n<p>Voici le calcul \u00e0 faire pour cet athl\u00e8te ayant une VMA de 15 Km\/h<\/p>\n<ul>\n<li>La distance th\u00e9orique parcourue en 12 minutes \u00e0 <strong>15 Km\/h est de 3000 m<\/strong><\/li>\n<li>La distance r\u00e9elle parcourue par notre coureur lors du test Cooper est finalement de  <strong>2750 m,&nbsp;<\/strong>soit&nbsp;250m&nbsp;de&nbsp;moins<\/li>\n<\/ul>\n<p>En effectuant une simple r\u00e8gle de 3. Nous d\u00e9couvrons que notre coureur a un indice d&rsquo;endurance de <strong>91,67%&nbsp;par&nbsp;rapport&nbsp;\u00e0&nbsp;sa&nbsp;distance&nbsp;th\u00e9orique&nbsp;ci-dessus.<\/strong><\/p>\n<p style=\"text-align:center\">Le calcul : 2750 m x 100\/3000 m= <strong>91,67 %<\/strong><\/p>\n<p><strong>Comment interpr\u00e9ter cet indice d&rsquo;endurance ?<\/strong><\/p>\n<ul>\n<li>Entre <strong>85-88%<\/strong> correspond \u00e0 une endurance \u00e0 travailler<\/li>\n<li>Entre <strong>89-93%<\/strong> correspond \u00e0 une endurance moyenne <\/li>\n<li><strong>+94%<\/strong> correspond \u00e0 une endurance excellente <\/li>\n<\/ul>\n<p>Dans notre cas, l&rsquo;athl\u00e8te a <strong>une endurance moyenne <\/strong>qu&rsquo;il peut donc optimiser. Mais il en serait autrement pour un coureur ( <br \/>\u00e0 VMA identique) tenant une plus longue distance sur ce test.<\/p>\n<h4><strong>2) La capacit\u00e9 de r\u00e9sistance<\/strong><\/h4>\n<p>Le m\u00eame r\u00e9sultat \u00e0 un test VMA peut cacher une grande disparit\u00e9 due \u00e0 la capacit\u00e9 de r\u00e9sistance. Par exemple, prenons 2 athl\u00e8tes qui finissent un test VMA (avec augmentation progressive de la vitesse) \u00e0 une vitesse maximale de 20km\/h.  Le graphique ci-dessous mesure la fr\u00e9quence cardiaque maximum atteinte \u00e0 chaque palier.<\/p>\n<ul>\n<li><strong>Le coureur A (en bleu)<\/strong> atteint sa fr\u00e9quence cardiaque maximum \u00e0 19km\/h mais peut poursuivre jusqu&rsquo;\u00e0 20km\/h gr\u00e2ce \u00e0 sa capacit\u00e9 de r\u00e9sistance. <\/li>\n<li><strong>Le coureur B (en vert)<\/strong> atteint sa fr\u00e9quence cardiaque maximum \u00e0 20km\/h mais ne peut poursuivre le test. <\/li>\n<\/ul>\n<figure class=\"wp-block-image is-resized\"><noscript><img src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1024x727.jpeg\" alt=\"Tableau courbes VMA\" class=\"wp-image-12838\" width=\"574\" height=\"407\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1024x727.jpeg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-300x213.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-768x545.jpeg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-900x639.jpeg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1280x909.jpeg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1.jpeg 1834w\" sizes=\"(max-width: 574px) 100vw, 574px\"><\/noscript><img src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20574%20407%22%3E%3C%2Fsvg%3E\" alt=\"Tableau courbes VMA\" class=\"wp-image-12838 lazyload\" width=\"574\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20574%20407%22%3E%3C%2Fsvg%3E 574w\" sizes=\"(max-width: 574px) 100vw, 574px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1024x727.jpeg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-300x213.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-768x545.jpeg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-900x639.jpeg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1280x909.jpeg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1.jpeg 1834w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/05\/tableau-courbes-vma-1-1024x727.jpeg\"><\/figure>\n<p><strong>Pourquoi il y a une diff\u00e9rence&nbsp;entre&nbsp;les&nbsp;2&nbsp;athl\u00e8tes&nbsp;?<\/strong><\/p>\n<p>Pour <strong>le coureur A&nbsp;:<\/strong> sa fr\u00e9quence cardiaque maximum est atteinte \u00e0 19km\/h. Sa capacit\u00e9 \u00e0 r\u00e9sister \u00e0 la charge lactique peut le faire gagner environ 1km\/h. C&rsquo;est la force des coureurs de demi-fond qui int\u00e8gre <strong><a href=\"https:\/\/frequence-running.com\/blog\/entrainement-fractionne-definition\/\">des s\u00e9ances fractionn\u00e9es<\/a><\/strong> court et long (ex : 10x300m et 8x1000m)<\/p>\n<p>Contrairement au coureur B qui travaille essentiellement sur la capacit\u00e9 a\u00e9robie. Donc, qui r\u00e9siste moins \u00e0 la charge lactique parce que son entra\u00eenement est plus ax\u00e9 sur l&rsquo;endurance et le seuil a\u00e9robie. Il court longtemps, sans g\u00e9n\u00e9rer trop de lactique. (ex : 4x2000m et 3x3000m)<\/p>\n<p>Nous pouvons constater que le coureur A a une VMA r\u00e9elle \u00e0 19km\/h. Il sera plus performant que le coureur B sur des \u00e9preuves courtes (moins de 5000 m) mais se fera d\u00e9crocher inexorablement sur des \u00e9preuves plus longues car le coureur B \u00e0 une capacit\u00e9 a\u00e9robie plus importante.<\/p>\n<h4><strong>3) L\u2019\u00e2ge<\/strong><\/h4>\n<p>Cas de 2 athl\u00e8tes d&rsquo;\u00e2ges diff\u00e9rents avec une m\u00eame VMA.<\/p>\n<p>Si on part de cet adage : \u00ab&nbsp;Plus vous vieillissez, plus votre VMA se rapproche de votre seuil a\u00e9robie&nbsp;\u00bb. Ce qui signifie, les anciens sont plus endurants que les jeunes.<\/p>\n<p>Les coureurs plus \u00e2g\u00e9s ont tendance \u00e0 s&rsquo;entra\u00eener \u00e0 base intensit\u00e9, ils privil\u00e9gient d&rsquo;avantage la fili\u00e8re a\u00e9robie. (ex de s\u00e9ances : 4x2000m, 3x1500m). L&rsquo;indice endurance est meilleur que le plus jeune qui s&rsquo;entra\u00eene souvent \u00e0 plus haute intensit\u00e9 de VMA. (ex : 10x400m \u00e0 100% de la VMA)<\/p>\n<p>Pour un effort long comme le <strong><a href=\"https:\/\/frequence-running.com\/blog\/5-secrets-pour-reussir-le-semi-marathon-de-paris\/\">semi-marathon<\/a><\/strong> et le<strong><a href=\"https:\/\/frequence-running.com\/blog\/10-conseils-a-suivre-pendant-un-marathon\/\"> marathon<\/a><\/strong>, le coureur plus \u00e2g\u00e9 aura un meilleur r\u00e9sultat que le plus jeune.  Mais le jeune sera plus performant sur 10km et cross-country.<\/p>\n<p>Chez FREQUENCE Running, nous optimisons vos entra\u00eenements en fonction de vos objectifs et de votre VMA. 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href=\"https:\/\/paraglazkino.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0437\u043e\u043b\u043e\u0442\u044b\u0435 \u0438\u0433\u0440\u044b \u0446\u0435\u043d\u0442\u0440. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442 \u043c\u043e\u0431\u0438\u043b\u044c\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/a> \u0437\u043e\u043b\u043e\u0442\u044b\u0435 \u0438\u0433\u0440\u044b \u0446\u0435\u043d\u0442\u0440. \u041b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0439 \u0411\u0435\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">azino777\u200b<\/a> 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target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0431\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u043c\u0438\u0440 \u0438\u0433\u0440. \u0413\u0430\u043b\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1vin<\/a> \u0431\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u043c\u0438\u0440 \u0438\u0433\u0440. \u041a\u043e\u0440\u043e\u043d\u0430 \u0421\u043f\u0438\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1 win \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0437\u0430\u043b \u0440\u043e\u0441\u043a\u043e\u0448\u0438. 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rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u044d\u0434\u0435\u043c\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b. \u041a\u0440\u0438\u0441\u0442\u0430\u043b\u044c\u043d\u044b\u0439 \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0441\u0432\u0435\u0442 \u0437\u0430\u043b. \u041a\u043e\u0440\u043e\u043b\u0435\u0432\u0441\u043a\u0438\u0439 \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0431\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442 \u043b\u0430\u0443\u043d\u0436 \u0438\u0433\u0440. \u0421\u043c\u0430\u0440\u0442 \u0413\u0435\u0439\u043c\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u044d\u0441\u0442\u0435\u0442 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041b\u0430\u0439\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u0443\u0441\u043f\u0435\u0445 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. Lieu de Rencontre Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> rencontre spontan\u00e9e. Espace Rencontre Interactive <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco chat<\/a> interaction sociale. Portail Conversation Connect\u00e9e <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco chat<\/a> \u00e9change enrichissant. Communaut\u00e9 Vid\u00e9ochat Connect\u00e9e <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">cocochat<\/a> conversation fluide. Centre Conversationnel Live <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">coco chat<\/a> partage instantan\u00e9. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce que disent les coureurs :&nbsp;Je ne comprends pas, j\u2019ai la m\u00eame VMA que mon ami (e), et il ou elle a fait des meilleures performances. Derri\u00e8re cette remarque se cache une probl\u00e9matique complexe que nous allons vous d\u00e9crypter.<\/p>\n","protected":false},"author":1,"featured_media":12840,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pourquoi des performances diff\u00e9rentes avec la m\u00eame VMA ?<\/title>\n<meta name=\"description\" content=\"La VMA (vitesse maximum a\u00e9robie) est une allure que l\u2019on peut tenir entre 5 et 7 min. 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