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Commence donc par la mesurer, avec un [test FTP de 20 minutes](library:cycling-ftp-test-20min) ou un [test de VMA de 6 minutes](library:running-half-cooper-test). Chaque fiche dit aussi d'où vient la séance et ce que valent les preuves : une étude solide, une pratique d'entraîneur, ou un choix Wattson, signalé comme tel. Quand les sources se contredisent sur une intensité, la fiche explique pourquoi.","",[14,17,20],{"question":15,"answer":16},"D'où viennent ces séances ?","Des études scientifiques quand il y en a, comme pour le 30\u002F15 de Rønnestad ou le 4x4 norvégien, et sinon de la pratique d'entraîneurs reconnus. Chaque fiche cite ses sources et donne un niveau de preuve. Ce qui relève d'un choix Wattson, comme un échauffement ou une plage d'intensité, est signalé comme tel.",{"question":18,"answer":19},"Comment sont calculées les cibles ?","En % de ta FTP à vélo, la puissance que tu tiens environ une heure, et en % de ta VMA en course, la vitesse à laquelle tu atteins ta consommation maximale d'oxygène. Chaque fiche donne les watts pour une FTP de 200, 250 ou 300 W, ou les allures pour une VMA de 14, 16 ou 18 km\u002Fh.",{"question":21,"answer":22},"Par où commencer ?","Par un test, si ta FTP ou ta VMA n'est pas récente : toutes les cibles en dépendent. 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