le 30" x 30" - Les Foul\u00e9es du Bord de Loire - Jargeau (Loiret)<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lesfouleesdejargeau.fr\/techniques\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"le 30" x 30" - Les Foul\u00e9es du Bord de Loire - Jargeau (Loiret)\" \/>\n<meta property=\"og:description\" content=\"Le 30-30, soit 30 secondes vite puis 30 secondes lentement, c\u2019est une s\u00e9ance tonique mais facile \u00e0 mettre en place en pleine nature. 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{"id":213,"date":"2018-05-02T16:30:25","date_gmt":"2018-05-02T14:30:25","guid":{"rendered":"http:\/\/www.lesfouleesdejargeau.fr\/v2\/?p=213"},"modified":"2018-05-03T00:40:15","modified_gmt":"2018-05-02T22:40:15","slug":"techniques","status":"publish","type":"post","link":"https:\/\/www.lesfouleesdejargeau.fr\/techniques\/","title":{"rendered":"le 30″ x 30″"},"content":{"rendered":"

Le 30-30 c\u2019est quoi ?<\/strong><\/p>\n

C\u2019est l\u2019abr\u00e9viation de 30 secondes courues rapidement 30 secondes courues lentement. Il s\u2019agit d\u2019une s\u00e9ance de fractionn\u00e9, et plus pr\u00e9cis\u00e9ment d\u2019une s\u00e9ance VMA (Vitesse Maximale A\u00e9robie). Cette forme d\u2019entra\u00eenement est destin\u00e9e \u00e0 d\u00e9velopper votre capacit\u00e9 \u00e0 maintenir une vitesse de course \u00e9lev\u00e9e tout en apportant suffisamment d’oxyg\u00e8ne \u00e0 vos muscles.<\/p>\n

Le principe de ce type de s\u00e9ance est d\u2019alterner plusieurs fois de suite 30 secondes en courant vite (mais sans faire de sprint) suivi de 30 secondes en courant en endurance. On encha\u00eenera ainsi ce type d\u2019exercice de 8 \u00e0 plus de 20 fois selon le niveau. La r\u00e9f\u00e9rence \u00e9tant ici un temps d\u2019effort plut\u00f4t qu\u2019une distance \u00e0 parcourir.<\/p>\n

Attention, s’\u00e9chauffer avec un footing lent au moins 20mn avant de commencer son fractionn\u00e9 !<\/p>\n","protected":false},"excerpt":{"rendered":"

Le 30-30, soit 30 secondes vite puis 30 secondes lentement, c\u2019est une s\u00e9ance tonique mais facile \u00e0 mettre en place en pleine nature. 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