Tableau repère :
Les différentes allures :
Allure - Vitesse :
F. lent
|
Footing moyen
|
Footing rapide
|
Intervalles
|
Fractionné
| ||||||
Vitesses (% VMA) | . 50% |
70%
|
85%
|
|
110% et +
| |||||
seuil
|
VMA
| |||||||||
F.Cardiaque (% max) |
80%
|
90%
|
maximale
| |||||||
temps max. course |
. x heures
|
+ 3 heures
|
45'-1h
|
6-7'
|
5' et -
| |||||
distances |
. raids
|
marathon
|
|
|
1500m
| |||||
exemple vitesse |
. 8-9 km/h
|
10-11 km/h
|
12-13 km/h
|
15 km/h
|
16 km/h
| |||||
exemple temps |
3h45'/42km
|
45'/10km
|
6'/1500m
| |||||||
Zones couleurs |
zone verte
|
zone jaune
|
zone orange
|
Zone rouge
| ||||||
Energétique |
Filière aérobie
|
Anaérobie
|
Les différentes allures :
Allure - Vitesse :
Allure mn/km | Vitesse km/h |
00:09:00 | 6,67 |
00:08:30 | 7,06 |
00:08:00 | 7,50 |
00:07:30 | 8,00 |
00:07:00 | 8,57 |
00:06:30 | 9,23 |
00:06:00 | 10,00 |
00:05:45 | 10,43 |
00:05:30 | 10,91 |
00:05:20 | 11,25 |
00:05:15 | 11,43 |
00:05:10 | 11,61 |
00:05:00 | 12,00 |
00:04:55 | 12,20 |
00:04:50 | 12,41 |
00:04:45 | 12,63 |
00:04:40 | 12,86 |
00:04:35 | 13,09 |
00:04:30 | 13,33 |
00:04:25 | 13,58 |
00:04:20 | 13,85 |
00:04:15 | 14,12 |
00:04:10 | 14,40 |
00:04:05 | 14,69 |
00:04:00 | 15,00 |
00:03:55 | 15,32 |
00:03:50 | 15,65 |
00:03:45 | 16,00 |
00:03:40 | 16,36 |
00:03:35 | 16,74 |
00:03:30 | 17,14 |
00:03:25 | 17,56 |
00:03:20 | 18,00 |
00:03:15 | 18,46 |
00:03:10 | 18,95 |
00:03:05 | 19,46 |
00:03:00 | 20,00 |
Vitesse - Allure :
-->
Vitesse km/h | Allure mn/km |
8,00 | 00:07:30 |
8,50 | 00:07:04 |
9,00 | 00:06:40 |
9,50 | 00:06:19 |
10,00 | 00:06:00 |
10,50 | 00:05:43 |
11,00 | 00:05:27 |
11,50 | 00:05:13 |
12,00 | 00:05:00 |
12,50 | 00:04:48 |
13,00 | 00:04:37 |
13,50 | 00:04:27 |
14,00 | 00:04:17 |
14,50 | 00:04:08 |
15,00 | 00:04:00 |
15,50 | 00:03:52 |
16,00 | 00:03:45 |
16,50 | 00:03:38 |
17,00 | 00:03:32 |
17,50 | 00:03:26 |
18,00 | 00:03:20 |
18,50 | 00:03:15 |
19,00 | 00:03:09 |
19,50 | 00:03:05 |
20,00 | 00:03:00 |
Tableau % VMA :
-->
km/h - % VMA | 80% | 85% | 90% | 95% | 100% | 105% | 110% |
12 | 9,60 | 10,20 | 10,80 | 11,40 | 12,00 | 12,60 | 13,20 |
12,5 | 10,00 | 10,63 | 11,25 | 11,88 | 12,50 | 13,13 | 13,75 |
13 | 10,40 | 11,05 | 11,70 | 12,35 | 13,00 | 13,65 | 14,30 |
13,5 | 10,80 | 11,48 | 12,15 | 12,83 | 13,50 | 14,18 | 14,85 |
14 | 11,20 | 11,90 | 12,60 | 13,30 | 14,00 | 14,70 | 15,40 |
14,5 | 11,60 | 12,33 | 13,05 | 13,78 | 14,50 | 15,23 | 15,95 |
15 | 12,00 | 12,75 | 13,50 | 14,25 | 15,00 | 15,75 | 16,50 |
15,5 | 12,40 | 13,18 | 13,95 | 14,73 | 15,50 | 16,28 | 17,05 |
16 | 12,80 | 13,60 | 14,40 | 15,20 | 16,00 | 16,80 | 17,60 |
16,5 | 13,20 | 14,03 | 14,85 | 15,68 | 16,50 | 17,33 | 18,15 |
17 | 13,60 | 14,45 | 15,30 | 16,15 | 17,00 | 17,85 | 18,70 |
17,5 | 14,00 | 14,88 | 15,75 | 16,63 | 17,50 | 18,38 | 19,25 |
18 | 14,40 | 15,30 | 16,20 | 17,10 | 18,00 | 18,90 | 19,80 |
18,5 | 14,80 | 15,73 | 16,65 | 17,58 | 18,50 | 19,43 | 20,35 |
19 | 15,20 | 16,15 | 17,10 | 18,05 | 19,00 | 19,95 | 20,90 |
19,5 | 15,60 | 16,58 | 17,55 | 18,53 | 19,50 | 20,48 | 21,45 |
20 | 16,00 | 17,00 | 18,00 | 19,00 | 20,00 | 21,00 | 22,00 |
20,5 | 16,40 | 17,43 | 18,45 | 19,48 | 20,50 | 21,53 | 22,55 |
21 | 16,80 | 17,85 | 18,90 | 19,95 | 21,00 | 22,05 | 23,10 |
21,5 | 17,20 | 18,28 | 19,35 | 20,43 | 21,50 | 22,58 | 23,65 |
22 | 17,60 | 18,70 | 19,80 | 20,90 | 22,00 | 23,10 | 24,20 |
22,5 | 18,00 | 19,13 | 20,25 | 21,38 | 22,50 | 23,63 | 24,75 |
23 | 18,40 | 19,55 | 20,70 | 21,85 | 23,00 | 24,15 | 25,30 |
23,5 | 18,80 | 19,98 | 21,15 | 22,33 | 23,50 | 24,68 | 25,85 |
Temps course :
10km | |||||||
Obj 10km | km/h | tps km | tps 5km | tps 10km | |||
01:20:00 | 7,50 | 00:08:00 | 00:40:00 | 01:20:00 | |||
01:15:00 | 8,00 | 00:07:30 | 00:37:30 | 01:15:00 | |||
01:10:00 | 8,57 | 00:07:00 | 00:35:00 | 01:10:00 | |||
01:05:00 | 9,23 | 00:06:30 | 00:32:30 | 01:05:00 | |||
01:00:00 | 10,00 | 00:06:00 | 00:30:00 | 01:00:00 | |||
00:55:00 | 10,91 | 00:05:30 | 00:27:30 | 00:55:00 | |||
00:50:00 | 12,00 | 00:05:00 | 00:25:00 | 00:50:00 | |||
00:45:00 | 13,33 | 00:04:30 | 00:22:30 | 00:45:00 | |||
00:40:00 | 15,00 | 00:04:00 | 00:20:00 | 00:40:00 | |||
00:35:00 | 17,14 | 00:03:30 | 00:17:30 | 00:35:00 | |||
Semi Marathon | |||||||
Obj semi | km/h | tps km | tps 5km | tps 10km | tps 15km | tps 20km | |
02:15:00 | 9,38 | 00:06:24 | 00:31:59 | 01:03:59 | 01:35:58 | 02:07:58 | |
02:10:00 | 9,74 | 00:06:10 | 00:30:48 | 01:01:37 | 01:32:25 | 02:03:13 | |
02:05:00 | 10,13 | 00:05:55 | 00:29:37 | 00:59:15 | 01:28:52 | 01:58:29 | |
02:00:00 | 10,55 | 00:05:41 | 00:28:26 | 00:56:52 | 01:25:18 | 01:53:45 | |
01:55:00 | 11,01 | 00:05:27 | 00:27:15 | 00:54:30 | 01:21:45 | 01:49:00 | |
01:50:00 | 11,51 | 00:05:13 | 00:26:04 | 00:52:08 | 01:18:12 | 01:44:16 | |
01:45:00 | 12,06 | 00:04:59 | 00:24:53 | 00:49:46 | 01:14:39 | 01:39:32 | |
01:40:00 | 12,66 | 00:04:44 | 00:23:42 | 00:47:24 | 01:11:05 | 01:34:47 | |
01:35:00 | 13,33 | 00:04:30 | 00:22:31 | 00:45:01 | 01:07:32 | 01:30:03 | |
01:30:00 | 14,07 | 00:04:16 | 00:21:20 | 00:42:39 | 01:03:59 | 01:25:18 |
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