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Shared workout · Running

Séance 2 - 30/30 VMA

Time · 45minSteps · 9Shared · Dec 23, 2025

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THE WORKOUT, STEP BY STEP

RUNNING45min

Séance 2 - 30/30 VMA

Echauffement 10 min, 3 séries de 8 min de 30"/30" à 100% VMA (VMA du Cooper +2) avec 4 min de récupération passive entre les séries, retour au calme 10 min, étirements légers.

WARMUP10 min

Echauffement : 10 min de course, augmentation progressive de la vitesse

3×Repeat

INTERVALOpen

8 min de 30"/30" à 100% VMA (VMA du Cooper +2)

RECOVERY4 min

Récupération passive : 4 min marche ou arrêt complet entre les séries

COOLDOWN10 min

Retour au calme : 10 min de course à faible allure

COOLDOWN5 min

Etirements légers (jambes, hanches, mollets)

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