VMA (km/h)
Allure et vitesse en fonction de la VMA
55% 60% 65% 70% 75% 80% 85% 87.5% 90% 92.5% 95% 97.5% 100%
Allure (min/km) 5:44 5:16 4:51 4:31 4:13 3:57 3:43 3:37 3:31 3:25 3:19 3:14 3:09
Vitesse (km/h) 10.5 11.4 12.4 13.3 14.3 15.2 16.2 16.6 17.1 17.6 18.1 18.5 19
Temps par distance (minutes)
55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110% 115%
100m 34s 32s 29s 27s 25s 24s 22s 21s 20s 19s 18s 17s 16s
200m 1m09s 1m03s 58s 54s 51s 47s 45s 42s 40s 38s 36s 34s 33s
300m 1m43s 1m35s 1m27s 1m21s 1m16s 1m11s 1m07s 1m03s 1m00s 57s 54s 52s 49s
400m 2m18s 2m06s 1m57s 1m48s 1m41s 1m35s 1m29s 1m24s 1m20s 1m16s 1m12s 1m09s 1m06s
500m 2m52s 2m38s 2m26s 2m15s 2m06s 1m58s 1m51s 1m45s 1m40s 1m35s 1m30s 1m26s 1m22s
600m 3m27s 3m09s 2m55s 2m42s 2m32s 2m22s 2m14s 2m06s 2m00s 1m54s 1m48s 1m43s 1m39s
800m 4m36s 4m13s 3m53s 3m37s 3m22s 3m09s 2m58s 2m48s 2m40s 2m32s 2m24s 2m18s 2m12s
1000m 5m44s 5m16s 4m51s 4m31s 4m13s 3m57s 3m43s 3m31s 3m19s 3m09s 3m00s 2m52s 2m45s
1200m 6m53s 6m19s 5m50s 5m25s 5m03s 4m44s 4m27s 4m13s 3m59s 3m47s 3m37s 3m27s 3m18s
1500m 8m37s 7m54s 7m17s 6m46s 6m19s 5m55s 5m34s 5m16s 4m59s 4m44s 4m31s 4m18s 4m07s
2000m 11m29s 10m32s 9m43s 9m01s 8m25s 7m54s 7m26s 7m01s 6m39s 6m19s 6m01s 5m44s 5m30s
2500m 14m21s 13m09s 12m09s 11m17s 10m32s 9m52s 9m17s 8m46s 8m19s 7m54s 7m31s 7m11s 6m52s
3000m 17m13s 15m47s 14m34s 13m32s 12m38s 11m51s 11m09s 10m32s 9m58s 9m28s 9m01s 8m37s 8m14s
4000m 22m58s 21m03s 19m26s 18m03s 16m51s 15m47s 14m52s 14m02s 13m18s 12m38s 12m02s 11m29s 10m59s
5000m 28m42s 26m19s 24m17s 22m33s 21m03s 19m44s 18m35s 17m33s 16m37s 15m47s 15m02s 14m21s 13m44s
Distance par temps (mètres)
55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110% 115%
30s 87 95 103 111 119 127 135 143 150 158 166 174 182
45s 131 143 154 166 178 190 202 214 226 238 249 261 273
1m00s 174 190 206 222 238 253 269 285 301 317 333 348 364
1m15s 218 238 257 277 297 317 336 356 376 396 416 435 455
1m30s 261 285 309 333 356 380 404 428 451 475 499 523 546
2m00s 348 380 412 443 475 507 538 570 602 633 665 697 728
2m30s 435 475 515 554 594 633 673 713 752 792 831 871 910
3m00s 523 570 618 665 713 760 807 855 903 950 998 1045 1093
4m00s 697 760 823 887 950 1013 1077 1140 1203 1267 1330 1393 1457
5m00s 871 950 1029 1108 1188 1267 1346 1425 1504 1583 1663 1742 1821
6m00s 1045 1140 1235 1330 1425 1520 1615 1710 1805 1900 1995 2090 2185
8m00s 1393 1520 1647 1773 1900 2027 2153 2280 2407 2533 2660 2787 2913
10m00s 1742 1900 2058 2217 2375 2533 2692 2850 3008 3167 3325 3483 3642
12m00s 2090 2280 2470 2660 2850 3040 3230 3420 3610 3800 3990 4180 4370
15m00s 2613 2850 3088 3325 3563 3800 4037 4275 4513 4750 4988 5225 5463
Temps de course en fonction de la VMA
65% 70% 75% 78% 80% 81% 84% 85% 86% 89% 90% 93% 95% 100%
5 km 24m17s 22m33s 21m03s 20m15s 19m44s 19m30s 18m48s 18m35s 18m22s 17m44s 17m33s 16m59s 16m37s 15m47s
10 km 48m35s 45m07s 42m06s 40m29s 39m28s 38m59s 37m36s 37m09s 36m43s 35m29s 35m05s 33m57s 33m14s 31m35s
20 km 1h37m10s 1h30m14s 1h24m13s 1h20m58s 1h18m57s 1h17m58s 1h15m11s 1h14m18s 1h13m26s 1h10m58s 1h10m11s 1h07m55s 1h06m29s 1h03m09s
21.097 km 1h42m30s 1h35m10s 1h28m50s 1h25m25s 1h23m17s 1h22m15s 1h19m19s 1h18m23s 1h17m28s 1h14m51s 1h14m01s 1h11m38s 1h10m08s 1h06m37s
42.195 km 3h25m00s 3h10m21s 2h57m40s 2h50m50s 2h46m34s 2h44m30s 2h38m38s 2h36m46s 2h34m56s 2h29m43s 2h28m03s 2h23m17s 2h20m16s 2h13m15s
Travail en continu
Description % VMA Allure (min/km) Vitesse (km/h)
Récupération post-entraînement ou post-compétition 55 5:44 10.5
Echauffement pré-entraînement ou pré-compétition et récupération active pendant entraînement 60 5:16 11.4
Footing 65 4:51 12.4
Endurance fondamentale 70 4:31 13.3
Endurance active 75 4:13 14.3