{"id":1614,"date":"2017-06-16T10:51:36","date_gmt":"2017-06-16T08:51:36","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=1614"},"modified":"2025-11-03T10:38:26","modified_gmt":"2025-11-03T09:38:26","slug":"comment-calculer-sa-vma","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/","title":{"rendered":"Calculer sa VMA : m\u00e9thodes simples pour bien s&rsquo;entra\u00eener"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><noscript><img width=\"1024\" height=\"731\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1024x731.jpg\" alt=\"calculer sa VMA\" class=\"wp-image-14139\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1024x731.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-300x214.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-768x548.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1536x1097.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-2048x1462.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-900x643.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1280x914.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"731\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20731%22%3E%3C%2Fsvg%3E\" alt=\"calculer sa VMA\" class=\"wp-image-14139 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20731%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1024x731.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-300x214.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-768x548.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1536x1097.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-2048x1462.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-900x643.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1280x914.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-pixabay-221210-1024x731.jpg\"><\/figure><\/div>\n\n<p>Vous commencez \u00e0 vous investir s\u00e9rieusement dans la course \u00e0 pied ? Vous avez probablement d\u00e9j\u00e0 entendu le terme <a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\">VMA<\/a>. Mais savez-vous vraiment ce que cela signifie ? Comment calculer sa VMA ? Voici quelques \u00e9claircissements !<br><!--more--><\/p>\n<h2><span style=\"color: #083252;\">La VMA, qu&rsquo;est-ce que c&rsquo;est ?<\/span><\/h2>\n<p><noscript><img class=\"aligncenter wp-image-12207 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405.jpg\" alt=\"calculer sa VMA\" width=\"800\" height=\"533\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-12207 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20533%22%3E%3C%2Fsvg%3E\" alt=\"calculer sa VMA\" width=\"800\" height=\"533\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20533%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405-768x512.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv-1-e1497603076405.jpg\"><\/p>\n<p class data-start=\"610\" data-end=\"799\">La <strong data-start=\"613\" data-end=\"620\">VMA<\/strong> \u2014 ou <a href=\"https:\/\/fr.wikipedia.org\/wiki\/Vitesse_maximale_a%C3%A9robie\" target=\"_blank\" rel=\"noopener\"><em data-start=\"626\" data-end=\"652\">Vitesse Maximale A\u00e9robie<\/em> <\/a>\u2014 correspond \u00e0 la vitesse la plus rapide que tu peux tenir entre <strong data-start=\"718\" data-end=\"736\">4 et 6 minutes<\/strong>, tout en utilisant 100 % de ta capacit\u00e9 a\u00e9robie (ton VO\u2082 max).<\/p>\n<p class data-start=\"801\" data-end=\"1024\">\ud83d\udccc \u00c0 ne pas confondre avec ta vitesse maximale absolue (comme lors d\u2019un sprint). Par exemple, <a href=\"https:\/\/fr.wikipedia.org\/wiki\/Usain_Bolt\"><strong data-start=\"895\" data-end=\"909\">Usain Bolt<\/strong><\/a> a beau courir \u00e0 plus de 40 km\/h, sa VMA n\u2019est pas aussi \u00e9lev\u00e9e : elle est li\u00e9e \u00e0 l\u2019endurance, pas \u00e0 l\u2019explosivit\u00e9.<\/p>\n<p class data-start=\"1026\" data-end=\"1203\">En bref : conna\u00eetre sa VMA permet de <strong data-start=\"1063\" data-end=\"1098\">s\u2019entra\u00eener plus intelligemment<\/strong>, en adaptant ses allures \u00e0 son vrai niveau du moment. R\u00e9sultat : plus de progression, moins de blessure.<\/p>\n<h2 data-start=\"1210\" data-end=\"1259\">\ud83c\udfaf Pourquoi conna\u00eetre sa VMA quand on court ?<\/h2>\n<p class data-start=\"1261\" data-end=\"1418\">Parce que c\u2019est la base pour construire un plan d\u2019entra\u00eenement coh\u00e9rent, que tu vises un <strong data-start=\"1350\" data-end=\"1359\">10 km<\/strong>, un <strong data-start=\"1364\" data-end=\"1381\">semi-marathon<\/strong>, un <strong data-start=\"1386\" data-end=\"1398\">marathon<\/strong>\u2026 ou m\u00eame un 100 km.<\/p>\n<ul data-start=\"1420\" data-end=\"1697\">\n<li class data-start=\"1420\" data-end=\"1492\">\n<p class data-start=\"1422\" data-end=\"1492\">\ud83d\udcc8 Tu veux progresser ? Elle te donne tes vitesses d\u2019effort id\u00e9ales.<\/p>\n<\/li>\n<li class data-start=\"1493\" data-end=\"1619\">\n<p class data-start=\"1495\" data-end=\"1619\">\ud83e\uddea Tu veux structurer tes s\u00e9ances ? Elle sert de r\u00e9f\u00e9rence pour le fractionn\u00e9, les sorties tempo, les allures sp\u00e9cifiques.<\/p>\n<\/li>\n<li class data-start=\"1620\" data-end=\"1697\">\n<p class data-start=\"1622\" data-end=\"1697\">\ud83e\udde0 Tu veux comprendre ton corps ? Elle refl\u00e8te ta forme et \u00e9volue avec toi.<\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/cbh.compressport.com\/?P512CED56F0891923\"><noscript><img class=\"aligncenter size-full\" src=\"https:\/\/cbh.compressport.com\/?a=P512CED56F0891923\" width=\"300\" height=\"250\"><\/noscript><img class=\"aligncenter size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20250%22%3E%3C%2Fsvg%3E\" width=\"300\" height=\"250\" data-src=\"https:\/\/cbh.compressport.com\/?a=P512CED56F0891923\"><\/a><\/p>\n<h2 data-start=\"1704\" data-end=\"1750\">\ud83d\udd0d Comment<strong data-start=\"1710\" data-end=\"1750\"> calculer sa VMA facilement ?<\/strong><\/h2>\n<h3 data-start=\"1899\" data-end=\"1969\">\ud83d\udcf1 1. Calculer sa VMA gr\u00e2ce \u00e0 l\u2019application <a href=\"https:\/\/frequence-running.com\/\">FREQUENCE Running<\/a> (recommand\u00e9e \ud83d\udc99)<\/h3>\n<p class data-start=\"1971\" data-end=\"2167\">C\u2019est la m\u00e9thode la plus simple et la plus fiable. En analysant tes donn\u00e9es r\u00e9elles (temps, distance, r\u00e9gularit\u00e9, progr\u00e8s\u2026), l\u2019app <strong data-start=\"2102\" data-end=\"2136\">calcule automatiquement ta VMA<\/strong> en quelques s\u00e9ances seulement.<\/p>\n<p class data-start=\"2169\" data-end=\"2231\">\u2705 Plus besoin de tests compliqu\u00e9s ou de tableaux vieillots :<\/p>\n<blockquote data-start=\"2232\" data-end=\"2301\">\n<p class data-start=\"2234\" data-end=\"2301\">Laisse l\u2019algorithme faire le boulot et concentre-toi sur ta course.<\/p>\n<\/blockquote>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener noreferrer\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<h3 data-start=\"2308\" data-end=\"2359\">\ud83e\uddea <strong data-start=\"2315\" data-end=\"2359\">2. Calculer sa VMA en laboratoire (m\u00e9thode scientifique)<\/strong><\/h3>\n<p class data-start=\"2361\" data-end=\"2556\">Un test d\u2019effort r\u00e9alis\u00e9 sur tapis avec masque \u00e0 oxyg\u00e8ne permet de d\u00e9terminer ta VMA avec une extr\u00eame pr\u00e9cision. C\u2019est la m\u00e9thode la plus pointue, mais aussi la plus co\u00fbteuse et moins accessible.<\/p>\n<h3 data-start=\"2563\" data-end=\"2630\">\ud83c\udfdf <strong data-start=\"2570\" data-end=\"2630\">3. Avec un club d\u2019athl\u00e9tisme (test de terrain classique)<\/strong><\/h3>\n<p class data-start=\"2632\" data-end=\"2704\">En g\u00e9n\u00e9ral, les clubs proposent un <strong data-start=\"2667\" data-end=\"2700\">test VMA progressif sur piste<\/strong> :<\/p>\n<ul data-start=\"2705\" data-end=\"2879\">\n<li class data-start=\"2705\" data-end=\"2724\">\n<p class data-start=\"2707\" data-end=\"2724\">D\u00e9part \u00e0 8 km\/h<\/p>\n<\/li>\n<li class data-start=\"2725\" data-end=\"2772\">\n<p class data-start=\"2727\" data-end=\"2772\">Augmentation de 0,5 km\/h toutes les minutes.<\/p>\n<\/li>\n<li class data-start=\"2773\" data-end=\"2826\">\n<p class data-start=\"2775\" data-end=\"2826\">\u00c0 chaque signal sonore, tu dois atteindre un plot<\/p>\n<\/li>\n<li class data-start=\"2827\" data-end=\"2879\">\n<p class data-start=\"2829\" data-end=\"2879\">Quand tu ne peux plus suivre \u2192 ta VMA est atteinte<\/p>\n<\/li>\n<\/ul>\n<p class data-start=\"2881\" data-end=\"2948\">\ud83d\udc4d Bonne ambiance assur\u00e9e, mais il faut aimer souffrir en public \ud83d\ude05<\/p>\n<p>Le test commence sur le rythme de 8 km\/h et va augmenter progressivement de 0,5 km\/h toutes les minutes environ. D\u00e8s que vous ne pouvez plus rejoindre le plot suivant. Votre VMA est d\u00e9termin\u00e9e.<\/p>\n<p><noscript><img class=\"aligncenter wp-image-1697 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA.jpg\" alt=\"calculateur de vma\" width=\"1016\" height=\"623\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA.jpg 1016w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-300x184.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-768x471.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-900x552.jpg 900w\" sizes=\"(max-width: 1016px) 100vw, 1016px\"><\/noscript><img class=\"aligncenter wp-image-1697 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201016%20623%22%3E%3C%2Fsvg%3E\" alt=\"calculateur de vma\" width=\"1016\" height=\"623\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201016%20623%22%3E%3C%2Fsvg%3E 1016w\" sizes=\"(max-width: 1016px) 100vw, 1016px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA.jpg 1016w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-300x184.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-768x471.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA-900x552.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/VMA.jpg\"><\/p>\n<p><a href=\"https:\/\/ssa.direct-running.fr\/?P512B2156F089177\"><noscript><img class=\"aligncenter size-full\" src=\"https:\/\/ssa.direct-running.fr\/?a=P512B2156F089177\" width=\"300\" height=\"250\"><\/noscript><img class=\"aligncenter size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20250%22%3E%3C%2Fsvg%3E\" width=\"300\" height=\"250\" data-src=\"https:\/\/ssa.direct-running.fr\/?a=P512B2156F089177\"><\/a><\/p>\n<h3 data-start=\"2955\" data-end=\"3009\">\ud83e\uddcd\u200d\u2642\ufe0f <strong data-start=\"2965\" data-end=\"3009\">4. Tout seul avec le test du demi-Cooper<\/strong><\/h3>\n<p class data-start=\"3011\" data-end=\"3109\">Tu cours <strong data-start=\"3020\" data-end=\"3041\">pendant 6 minutes<\/strong> sur piste en essayant de maintenir un effort constant et soutenu.<\/p>\n<blockquote data-start=\"3110\" data-end=\"3142\">\n<p class data-start=\"3112\" data-end=\"3142\">Distance parcourue \u00f7 100 = VMA<\/p>\n<\/blockquote>\n<p class data-start=\"3144\" data-end=\"3180\">Ex : 1500 m en 6 min \u2192 VMA = 15 km\/h<\/p>\n<p class data-start=\"3182\" data-end=\"3245\">\u26a0\ufe0f \u00c9chauffement indispensable avant, sinon c\u2019est (tr\u00e8s) brutal.<\/p>\n<h3 data-start=\"3252\" data-end=\"3307\">\ud83e\udd16 <strong data-start=\"3259\" data-end=\"3307\">5. Encore plus simple : tu cours, on calcule<\/strong><\/h3>\n<p class data-start=\"3309\" data-end=\"3431\">Avec <a href=\"https:\/\/frequence-running.com\/\"><strong data-start=\"3314\" data-end=\"3335\">FREQUENCE Running<\/strong><\/a>, il suffit d\u2019entrer tes chronos pr\u00e9c\u00e9dents (5 km, 10 km, etc.) ou de commencer \u00e0 t\u2019entra\u00eener.<\/p>\n<blockquote data-start=\"3432\" data-end=\"3521\">\n<p class data-start=\"3434\" data-end=\"3521\">L\u2019app s\u2019occupe du reste et <strong data-start=\"3461\" data-end=\"3484\">fait \u00e9voluer ta <a href=\"https:\/\/fr.wikipedia.org\/wiki\/Vitesse_maximale_a%C3%A9robie\">VMA<\/a><\/strong> automatiquement au fil des semaines.<\/p>\n<\/blockquote>\n<p><noscript><img class=\"alignnone wp-image-7234 size-full\" title=\"VMA - FREQUENCE Running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570.jpg\" alt=\"calculer sa VMA\" width=\"640\" height=\"762\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570.jpg 640w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570-252x300.jpg 252w\" sizes=\"(max-width: 640px) 100vw, 640px\"><\/noscript><img class=\"alignnone wp-image-7234 size-full lazyload\" title=\"VMA - FREQUENCE Running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20640%20762%22%3E%3C%2Fsvg%3E\" alt=\"calculer sa VMA\" width=\"640\" height=\"762\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20640%20762%22%3E%3C%2Fsvg%3E 640w\" sizes=\"(max-width: 640px) 100vw, 640px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570.jpg 640w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570-252x300.jpg 252w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/06\/IMG_5570.jpg\"><\/p>\n<h2 data-start=\"3528\" data-end=\"3542\">\u2705 En r\u00e9sum\u00e9<\/h2>\n<p class data-start=\"3544\" data-end=\"3752\">Conna\u00eetre ta <strong data-start=\"3557\" data-end=\"3564\">VMA<\/strong>, c\u2019est comme avoir un GPS interne qui t\u2019indique exactement comment progresser sans te cramer. Choisis la m\u00e9thode qui te convient pour calculer ta VMA et construis ton plan d\u2019entra\u00eenement sur de bonnes bases.<\/p>\n<p class data-start=\"3754\" data-end=\"3884\">Alors, pr\u00eat(e) \u00e0 d\u00e9couvrir ta VMA ? \ud83d\ude0e<\/p>\n<p class data-start=\"3754\" data-end=\"3884\">\ud83d\udcf2 T\u00e9l\u00e9charge l\u2019app <a href=\"https:\/\/frequence-running.com\/\">FREQUENCE Running<\/a> et commence ton plan personnalis\u00e9 d\u00e8s aujourd\u2019hui !<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\" alt><\/noscript><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\" class=\" lazyload\"><\/a><\/figure><\/div>","protected":false},"excerpt":{"rendered":"<p>Vous commencez \u00e0 vous investir s\u00e9rieusement dans la course \u00e0 pied ? Vous avez probablement d\u00e9j\u00e0 entendu le terme VMA. Mais savez-vous vraiment ce que cela signifie ? Comment calculer sa VMA ? Voici quelques \u00e9claircissements !<\/p>\n","protected":false},"author":1,"featured_media":12208,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculer sa VMA : m\u00e9thodes simples pour bien s&#039;entra\u00eener<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculer sa VMA : m\u00e9thodes simples pour bien s&#039;entra\u00eener\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/\" \/>\n<meta property=\"og:site_name\" content=\"FREQUENCE Running\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/frequencerunning\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-16T08:51:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-03T09:38:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:site\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"FREQUENCE Running\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\",\"name\":\"Frequence Running\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/frequencerunning\/\",\"https:\/\/www.linkedin.com\/company\/frequence-running\/\",\"https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w\",\"https:\/\/www.facebook.com\/frequencerunning\/\",\"https:\/\/twitter.com\/FrequenceRun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"width\":350,\"height\":109,\"caption\":\"Frequence Running\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"name\":\"FREQUENCE Running\",\"description\":\"Blog running - conseils - entra\u00eenement\",\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/frequence-running.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg\",\"width\":800,\"height\":300},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage\",\"url\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/\",\"name\":\"Calculer sa VMA : m\u00e9thodes simples pour bien s'entra\u00eener\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage\"},\"datePublished\":\"2017-06-16T08:51:36+00:00\",\"dateModified\":\"2025-11-03T09:38:26+00:00\",\"description\":\"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.\",\"breadcrumb\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/frequence-running.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Calculer sa VMA : m\u00e9thodes simples pour bien s&rsquo;entra\u00eener\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage\"},\"author\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1\"},\"headline\":\"Calculer sa VMA : m\u00e9thodes simples pour bien s&rsquo;entra\u00eener\",\"datePublished\":\"2017-06-16T08:51:36+00:00\",\"dateModified\":\"2025-11-03T09:38:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage\"},\"wordCount\":611,\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg\",\"articleSection\":[\"Conseils entra\u00eenement\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1\",\"name\":\"FREQUENCE Running\",\"url\":\"https:\/\/frequence-running.com\/blog\/author\/frequence-running\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Calculer sa VMA : m\u00e9thodes simples pour bien s'entra\u00eener","description":"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/","og_locale":"fr_FR","og_type":"article","og_title":"Calculer sa VMA : m\u00e9thodes simples pour bien s'entra\u00eener","og_description":"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.","og_url":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/","og_site_name":"FREQUENCE Running","article_publisher":"https:\/\/www.facebook.com\/frequencerunning\/","article_published_time":"2017-06-16T08:51:36+00:00","article_modified_time":"2025-11-03T09:38:26+00:00","og_image":[{"width":800,"height":300,"url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_creator":"@FrequenceRun","twitter_site":"@FrequenceRun","twitter_misc":{"\u00c9crit par":"FREQUENCE Running","Dur\u00e9e de lecture estim\u00e9e":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/frequence-running.com\/blog\/#organization","name":"Frequence Running","url":"https:\/\/frequence-running.com\/blog\/","sameAs":["https:\/\/www.instagram.com\/frequencerunning\/","https:\/\/www.linkedin.com\/company\/frequence-running\/","https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w","https:\/\/www.facebook.com\/frequencerunning\/","https:\/\/twitter.com\/FrequenceRun"],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png","contentUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png","width":350,"height":109,"caption":"Frequence Running"},"image":{"@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/frequence-running.com\/blog\/#website","url":"https:\/\/frequence-running.com\/blog\/","name":"FREQUENCE Running","description":"Blog running - conseils - entra\u00eenement","publisher":{"@id":"https:\/\/frequence-running.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/frequence-running.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage","url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg","contentUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg","width":800,"height":300},{"@type":"WebPage","@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage","url":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/","name":"Calculer sa VMA : m\u00e9thodes simples pour bien s'entra\u00eener","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage"},"datePublished":"2017-06-16T08:51:36+00:00","dateModified":"2025-11-03T09:38:26+00:00","description":"D\u00e9couvrez comment calculer sa VMA facilement avec ou sans test, et adaptez vos allures pour progresser efficacement en course \u00e0 pied.","breadcrumb":{"@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/frequence-running.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Calculer sa VMA : m\u00e9thodes simples pour bien s&rsquo;entra\u00eener"}]},{"@type":"Article","@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#article","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage"},"author":{"@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1"},"headline":"Calculer sa VMA : m\u00e9thodes simples pour bien s&rsquo;entra\u00eener","datePublished":"2017-06-16T08:51:36+00:00","dateModified":"2025-11-03T09:38:26+00:00","mainEntityOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#webpage"},"wordCount":611,"publisher":{"@id":"https:\/\/frequence-running.com\/blog\/#organization"},"image":{"@id":"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/#primaryimage"},"thumbnailUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/02\/VMA-couv.jpg","articleSection":["Conseils entra\u00eenement"],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1","name":"FREQUENCE Running","url":"https:\/\/frequence-running.com\/blog\/author\/frequence-running\/"}]}},"_links":{"self":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/1614"}],"collection":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/comments?post=1614"}],"version-history":[{"count":40,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/1614\/revisions"}],"predecessor-version":[{"id":15008,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/1614\/revisions\/15008"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media\/12208"}],"wp:attachment":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media?parent=1614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/categories?post=1614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/tags?post=1614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}