En tant que sportif, tu vois souvent la valeur VO₂max. sur ta montre. Mais que t'indique exactement cette valeur et comment peut-on l'augmenter efficacement et durablement ?
Qu'est-ce que le VO₂max ?
C'est un indicateur de ta condition physique et de ta santé cardiovasculaire globale. Le VO₂max exprime la quantité d'oxygène (en ml) que ton corps est capable d'acheminer vers les tissus pendant une minute d'activité physique, pendant laquelle ta fréquence cardiaque se situe près de sa limite supérieure. Plus la valeur (appelée score VO₂max) est élevée, meilleure est la condition physique et plus le seuil lactique est élevé. En pratique, cela signifie qu'avec une valeur de VO₂max croissante, tu pourras courir, nager, faire du vélo ou effectuer une autre activité exigeante plus vite et pendant plus longtemps.1,2,3 Une valeur de VO₂max plus élevée ne signifie cependant pas forcément que tu seras automatiquement plus rapide qu'une personne avec une valeur plus basse.
Tableaux de référence VO₂max pour hommes et femmes selon l'âge et le niveau de condition physique
| Hommes | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Supérieur | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Excellent | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Bon | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Satisfaisant | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Insuffisant | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Femmes | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Supérieur | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Excellent | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Bon | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Satisfaisant | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Insuffisant | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Source : garmin.com
Comment augmenter son VO₂max ?
La méthode pour améliorer le VO₂max est relativement simple. Tu obtiendras une augmentation fiable de ta valeur de VO₂max grâce à un entraînement d'endurance de longue durée, combiné à du HIIT, des intervalles et d'autres activités pendant lesquelles ta fréquence cardiaque se situera dans la zone rouge anaérobie. L'entraînement entier n'a pas forcément besoin de l'être - dans le cas de la course, par exemple, il suffit d'intégrer quelques intervalles rapides. Si tu intègres ces intervalles suffisamment longtemps et que tu restes dans ta zone de fréquence cardiaque maximale pendant ceux-ci, il n'y a aucune raison que ton score VO₂max n'augmente pas.2,3
Combien de temps faut-il pour augmenter son VO₂max ?
Cela dépend du score de départ - au début, le score progresse plus vite, mais ensuite les progrès ralentissent nettement à mesure que tu deviens "meilleur". D'après notre propre expérience (de coureurs amateurs), passer du niveau excellent au niveau superior a pris environ 8 semaines d'entraînement intensif.
La mesure du VO₂max sur une montre est-elle précise ?
Plutôt oui et comme indication pour le sportif amateur, qui ne se situe pas à un niveau professionnel, cela suffit. Les résultats de mesure les plus précis du VO₂max par rapport à une mesure professionnelle en laboratoire sont obtenus par les montres de sport Garmin, Coros et Polar. Les valeurs de VO₂max de l'Apple iWatch sont souvent surestimées ou au contraire sous-estimées, y compris par rapport à la mesure en laboratoire. Si tu veux avoir une certitude absolue sur ta valeur de VO₂max, nous te recommandons de passer un test d'effort en laboratoire dans le cadre d'un examen de spiroergométrie. Tu peux prendre rendez-vous pour cet examen, appelé « bilan sportif », dans n'importe quelle grande ville - le prix de l'examen se situe entre 1 500-2 500 Kč.
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