{"id":90309,"date":"2012-03-13T07:14:00","date_gmt":"2012-03-13T05:14:00","guid":{"rendered":"https:\/\/rolling-lizard-2tbi.flyinghost.app\/effets-de-differents-protocoles-hiit-sur-les-performances-en-course-a-pied-027\/"},"modified":"2025-05-06T14:14:52","modified_gmt":"2025-05-06T12:14:52","slug":"effects-of-different-hiit-protocols-on-running-performance-027","status":"publish","type":"post","link":"https:\/\/sci-sport.com\/en\/effects-of-different-hiit-protocols-on-running-performance-027\/","title":{"rendered":"Effects of different HIIT protocols on running performance"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Comme nous l&#8217;avons d\u00e9j\u00e0 expliqu\u00e9 \u00e0 plusieurs reprises (voir&nbsp;<a href=\"https:\/\/sci-sport.com\/articles\/Effets-de-differents-protocoles-HIIT-sur-la-performance-specifique-en-tennis-020.php\">ici<\/a>&nbsp;et&nbsp;<a href=\"https:\/\/sci-sport.com\/articles\/HIIT-et-Explosivite-combines-Amelioration-de-la-performance-en-cyclisme-026.php\">ici<\/a>), le&nbsp;H.I.I.T.&nbsp;consiste \u00e0 s&#8217;entra\u00eener en alternant des phases de sprints \u00e0 haute intensit\u00e9 et des phases de repos passives ou actives, la dur\u00e9e de chacune de ces phases \u00e9tant variable selon les protocoles. Selon la litt\u00e9rature scientifique, le&nbsp;H.I.I.T.&nbsp;permettrait des gains de performance significatifs en am\u00e9liorant les capacit\u00e9s m\u00e9taboliques des syst\u00e8mes \u00e9nerg\u00e9tiques a\u00e9robie et ana\u00e9robie.<\/p>\n\n\n<style>.kb-image1958_d0b04c-17 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image1958_d0b04c-17\"><figure class=\"alignright size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"320\" src=\"https:\/\/sci-sport.com\/wp-content\/uploads\/2012\/03\/a2701.jpg\" alt=\"\" class=\"kb-img wp-image-90302\"\/><figcaption><strong>Figure 1.<\/strong>&nbsp;\u00c9valuation du V02<sub>MAX<\/sub>&nbsp;gr\u00e2ce \u00e0 un test incr\u00e9mental sur tapis roulant.<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Au fil des exp\u00e9rimentations, il est devenu de plus en plus clair que l&#8217;amplitude de la r\u00e9ponse \u00e0 ce type d&#8217;entra\u00eenement est d\u00e9pendante de la dur\u00e9e, de l&#8217;intensit\u00e9, de la fr\u00e9quence des phases de travail mais \u00e9galement du type (<em><abbr title=\"'id est' (Latin) signifie 'c'est \u00e0 dire'\">i.e.<\/abbr><\/em>, active ou passive) et de la dur\u00e9e de la r\u00e9cup\u00e9ration. N\u00e9anmoins, il est un peu plus difficile de d\u00e9finir le protocole &#8220;H.I.I.T.&#8221; optimal (<em><abbr title=\"'exempli gratia' (Latin) signifie 'par exemple'\">e.g.<\/abbr><\/em>, l&#8217;intensit\u00e9, le ratio entre travail et r\u00e9cup\u00e9ration, etc.), tant les possibilit\u00e9s de r\u00e9alisation sont nombreuses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En&nbsp;<a href=\"https:\/\/www.athle.org\/\" rel=\"noopener\">course \u00e0 pied<\/a>, sur des courses de demi-fond (<em><abbr title=\"'id est' (Latin) signifie 'c'est \u00e0 dire'\">i.e.<\/abbr><\/em>, de 800 \u00e0 3000m), la&nbsp;VMA&nbsp;apparait \u00eatre un facteur d\u00e9terminant de la performance a\u00e9robie et de l&#8217;allure de course.&nbsp;<strong>La&nbsp;<abbr title=\"Vitesse Maximale A\u00e9robie\">VMA<\/abbr>&nbsp;est la vitesse minimale qui induit la consommation d&#8217;oxyg\u00e8ne maximale (<em><abbr title=\"'id est' (Latin) signifie 'c'est \u00e0 dire'\">i.e.<\/abbr><\/em>, VO2<sub>MAX<\/sub>).<\/strong>&nbsp;Certains auteurs sugg\u00e8rent que travailler en&nbsp;H.I.I.T.&nbsp;\u00e0&nbsp;VMA&nbsp;pourrait \u00eatre id\u00e9al pour am\u00e9liorer le VO2<sub>MAX<\/sub>&nbsp;et les performances en endurance&#8230;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L&#8217;\u00e9tude r\u00e9alis\u00e9e<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En 2007, deux chercheurs ont compar\u00e9 les effets de deux protocoles de&nbsp;H.I.I.T.&nbsp;sur la performance en 3000m, sur le VO2<sub>MAX<\/sub>, la&nbsp;VMA, le temps maximal \u00e0&nbsp;VMA&nbsp;(T<sub>MAX<\/sub>) et de la vitesse au seuil de lactate. Pour cette \u00e9tude qui a dur\u00e9 10 semaines, 17 coureurs de niveau moyen ont particip\u00e9. Des tests ont \u00e9t\u00e9 r\u00e9alis\u00e9s au d\u00e9but et \u00e0 la fin du protocole pour \u00e9valuer les progr\u00e8s effectu\u00e9s :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00c9valuation de VO2<sub>MAX<\/sub>, de&nbsp;<abbr title=\"Vitesse Maximale A\u00e9robie\">VMA<\/abbr>, et de la vitesse au seuil de lactate&nbsp;<\/strong>lors d&#8217;un test incr\u00e9mental sur tapis roulant (Fig. 1).<\/li>\n\n\n\n<li><strong>\u00c9valuation du temps maximal \u00e0&nbsp;<abbr title=\"Vitesse Maximale A\u00e9robie\">VMA<\/abbr>&nbsp;(T<sub>MAX<\/sub>)<\/strong><\/li>\n\n\n\n<li><strong>Course \u00e0 pied de 3000m<\/strong>&nbsp;sur piste couverte de 200m.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L&#8217;objectif principal de l&#8217;\u00e9tude \u00e9tait de comparer des sessions de&nbsp;<abbr title=\"High-Intensity Interval Training\">H.I.I.T.<\/abbr>&nbsp;\u00e0&nbsp;<abbr title=\"Vitesse Maximale A\u00e9robie\">VMA<\/abbr>&nbsp;et des sessions \u00e0 des vitesses plus importantes.<\/strong>&nbsp;Tous les athl\u00e8tes ont ensuite r\u00e9alis\u00e9 10 semaines d&#8217;entra\u00eenement \u00e0 la course \u00e0 pied sur tapis roulant. Ils ont \u00e9t\u00e9 r\u00e9partis en 3 groupes. La&nbsp;Table 1&nbsp;r\u00e9sume le programme de chaque groupe :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Groupe 1 (n = 6) :<\/strong>&nbsp;2 s\u00e9ances&nbsp;H.I.I.T.&nbsp;\/ semaine + 2 s\u00e9ances de r\u00e9cup\u00e9ration \/ semaine<\/li>\n\n\n\n<li><strong>Groupe 2 (n = 6) :<\/strong>&nbsp;2 s\u00e9ances&nbsp;H.I.I.T.&nbsp;\/ semaine + 2 s\u00e9ances de r\u00e9cup\u00e9ration \/ semaine<\/li>\n\n\n\n<li><strong>Groupe Contr\u00f4le (n = 5) :<\/strong>&nbsp;4 s\u00e9ances de r\u00e9cup\u00e9ration \/ semaine<\/li>\n<\/ul>\n\n\n<style>.kb-image1958_6a2579-1a .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image1958_6a2579-1a\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"199\" src=\"https:\/\/sci-sport.com\/wp-content\/uploads\/2012\/03\/a02702.webp\" alt=\"\" class=\"kb-img wp-image-90304\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>R\u00e9sultats &amp; Analyses<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s 10 semaines de ce protocole, tous les athl\u00e8tes ont de nouveau r\u00e9alis\u00e9 les tests d\u00e9crits plus haut. Les progr\u00e8s constat\u00e9s sont pr\u00e9sent\u00e9s dans la&nbsp;Table 2&nbsp;:<\/p>\n\n\n<style>.kb-image1958_640c61-a3 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<div class=\"wp-block-kadence-image kb-image1958_640c61-a3\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"203\" src=\"https:\/\/sci-sport.com\/wp-content\/uploads\/2012\/03\/a02703.webp\" alt=\"\" class=\"kb-img wp-image-90306\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Les principaux r\u00e9sultats de cette \u00e9tude sont que r\u00e9aliser un entra\u00eenement en&nbsp;<abbr title=\"High-Intensity Interval Training\">H.I.I.T.<\/abbr>&nbsp;permet de meilleurs gains (absolus et relatifs) de performance en comparaison \u00e0 un entra\u00eenement &#8220;classique&#8221; chez des coureurs de niveau moyen<\/strong>. De plus, il semble que l&#8217;entra\u00eenement en&nbsp;H.I.I.T.&nbsp;\u00e0&nbsp;VMA&nbsp;permettent des gains plus prononc\u00e9s en comparaison \u00e0 un&nbsp;H.I.I.T.&nbsp;r\u00e9alis\u00e9 \u00e0 une intensit\u00e9 sup\u00e9rieure \u00e0&nbsp;VMA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il semblerait que le temps de chaque sprint influence les gains au niveau de la performance au 3000m, du VO2<sub>MAX<\/sub>&nbsp;et de la vitesse au seuil de lactate. En effet, le Groupe 1 a r\u00e9alis\u00e9 8 sprints de 3min30s en moyenne, tandis que le Groupe 2 a r\u00e9alis\u00e9 12 sprints de 30s.&nbsp;<strong>Il se pourrait qu&#8217;un temps d&#8217;entra\u00eenement plus important soit n\u00e9cessaire pour produire des adaptations m\u00e9taboliques plus importantes, et donc un progr\u00e8s plus marqu\u00e9 en VO2<sub>MAX<\/sub><\/strong>. De plus, les auteurs ont observ\u00e9 que, statistiquement, la seule variable li\u00e9e \u00e0 l&#8217;am\u00e9lioration de la performance au 3000m \u00e9tait le VO2<sub>MAX<\/sub>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La forte progression observ\u00e9e parmi les diff\u00e9rentes variables \u00e9tudi\u00e9es peut \u00eatre due au niveau mod\u00e9r\u00e9 des coureurs ayant particip\u00e9 \u00e0 l&#8217;\u00e9tude. Cependant, d&#8217;autres auteurs ont montr\u00e9 chez des sportifs de haut-niveau que des progr\u00e8s \u00e9taient \u00e9galement r\u00e9alis\u00e9s lorsque les athl\u00e8tes s&#8217;entra\u00eenaient en&nbsp;H.I.I.T.&nbsp;\u00e0 60% de T<sub>MAX<\/sub>, m\u00eame si \u00e0 leur niveau, les progr\u00e8s \u00e9taient moins importants.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Applications pratiques<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Il semblerait qu&#8217;en&nbsp;H.I.I.T., une intensit\u00e9 correspondante \u00e0&nbsp;VMA&nbsp;soit tr\u00e8s b\u00e9n\u00e9fique \u00e0 la performance en endurance sur des distances de demi-fond. N\u00e9anmoins, une intensit\u00e9 plus importante, comme par exemple 130% de&nbsp;VMA, permettra \u00e9galement des gains en endurance (mais de mani\u00e8re moins prononc\u00e9e), et peut-\u00eatre \u00e9galement des am\u00e9liorations m\u00e9taboliques au niveau des fili\u00e8res \u00e9n\u00e9rg\u00e9tiques ana\u00e9robies&#8230; Mais il est important de noter qu&#8217;un protocole 30s\/4min30s \u00e0 130% de VO<sub>2MAX<\/sub>&nbsp;n&#8217;est pas optimal pour passer le plus de temps possible \u00e0 VO<sub>2MAX<\/sub>. Une comparaison avec des protocoles plus optimaux (eg, 60\/30 ou 30\/15) aurait \u00e9t\u00e9 tr\u00e8s int\u00e9ressante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La comparaison des groupes 1 et 2 est cependant difficile puisque les deux groupes n&#8217;ont pas r\u00e9alis\u00e9 le m\u00eame volume d&#8217;entra\u00eenement hebdomadaire (environ 44 km\/semaine pour le Groupe 1 et 37 km\/semaine pour le Groupe 2), et le ratio Travail\/R\u00e9cup\u00e9ration \u00e9tait tr\u00e8s diff\u00e9rent dans les deux groupes (1:1 pour le Groupe 1 et 1:10 pour le Groupe 2). Trouver le protocole optimal en&nbsp;H.I.I.T.&nbsp;est un sujet vaste, et il reste encore de nombreux param\u00e8tres \u00e0 \u00e9tudier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L&#8217;ajout de&nbsp;<abbr title=\"High-Intensity Interval Training\">H.I.I.T.<\/abbr>&nbsp;dans vos planifications peut permettre de briser la monotonie, en permettant de faire des s\u00e9ances plus intenses, plus courtes, pour des gains similaires voire sup\u00e9rieurs.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>R\u00e9f\u00e9rence<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Esfarjani F and Laursen PB.&nbsp;<strong>Manipulating high-intensity interval training : Effects on VO2max, the lactate threshold and 3000m running performance in moderately trained males.<\/strong>&nbsp;<em>J Sci Med Sport<\/em>&nbsp;10 : 27-35, 2007.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;entrainement en H.I.I.T. permet une am\u00e9lioration des performances en endurance, mais quelle est la diff\u00e9rence entre plusieurs protocoles sur les gains de performance chez des coureurs de niveau mod\u00e9r\u00e9 ?<\/p>\n","protected":false},"author":38,"featured_media":85818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[329,351],"tags":[],"class_list":["post-90309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance","category-training"],"taxonomy_info":{"category":[{"value":329,"label":"Endurance"},{"value":351,"label":"Training"}]},"featured_image_src_large":["https:\/\/sci-sport.com\/wp-content\/uploads\/2023\/07\/couv027-1024x318.jpg",1024,318,true],"author_info":{"display_name":"Aneliya Manolova, Eng., PhD","author_link":"https:\/\/sci-sport.com\/en\/author\/aneliya\/"},"comment_info":0,"category_info":[{"term_id":329,"name":"Endurance","slug":"endurance","term_group":0,"term_taxonomy_id":166,"taxonomy":"category","description":"","parent":0,"count":22,"filter":"raw","cat_ID":329,"category_count":22,"category_description":"","cat_name":"Endurance","category_nicename":"endurance","category_parent":0},{"term_id":351,"name":"Training","slug":"training","term_group":0,"term_taxonomy_id":188,"taxonomy":"category","description":"","parent":0,"count":34,"filter":"raw","cat_ID":351,"category_count":34,"category_description":"","cat_name":"Training","category_nicename":"training","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/posts\/90309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/comments?post=90309"}],"version-history":[{"count":0,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/posts\/90309\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/media\/85818"}],"wp:attachment":[{"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/media?parent=90309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/categories?post=90309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sci-sport.com\/en\/wp-json\/wp\/v2\/tags?post=90309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}