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Notes standard de la VO2 max.
Ce tableau montre les classifications standard des estimations de la VO2 max. par âge et par sexe.
Hommes Centile 20–29 30–39 40–49 50–59 60–69 70–79
Supérieur 95 55,4 54 52,5 48,9 45,7 42,1
Excellent 80 51,1 48,3 46,4 43,4 39,5 36,7
Bon 60 45,4 44 42,4 39,2 35,5 32,3
Bien 40 41,7 40,5 38,5 35,6 32,3 29,4
Mauvais 0–40 <41,7 <40,5 <38,5 <35,6 <32,3 <29,4
Femmes Centile 20–29 30–39 40–49 50–59 60–69 70–79
Supérieur 95 49,6 47,4 45,3 41,1 37,8 36,7
Excellent 80 43,9 42,4 39,7 36,7 33 30,9
Bon 60 39,5 37,8 36,3 33 30 28,1
Bien 40 36,1 34,4 33 30,1 27,5 25,9
Mauvais 0–40 <36,1 <34,4 <33 <30,1 <27,5 <25,9
Données réimprimées avec l'autorisation de The Cooper Institute. Pour plus d'informations, rendez-vous sur le
site www.CooperInstitute.org.
Calcul des zones de fréquence cardiaque
Zone % de la fréquence
cardiaque maximum Effort perçu Avantages
1 50à 60% Allure tranquille et détendue, respiration
rythmée
Entraînement cardiovasculaire de
niveau débutant, réduit le stress
2 60à 70%
Allure confortable, respiration légère
ment plus profonde, conversation
possible
Entraînement cardiovasculaire de base,
récupération rapide
3 70à 80% Allure modérée, conversation moins
aisée
Capacité cardiovasculaire améliorée,
entraînement cardiovasculaire optimal
4 80 à 90% Allure rapide et légèrement inconfor
table, respiration profonde
Capacité et seuil anaérobiques
améliorés, vitesse augmentée
5 90à 100% Sprint, effort ne pouvant être soutenu
pendant longtemps, respiration difficile
Endurance anaérobique et musculaire,
puissance augmentée
56 Annexes
62


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