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Les sprints courts avec récup complète fatiguent peu et peuvent même se glisser en début de sortie d'endurance. Les formats de 20 à 30 secondes, plus coûteux, se limitent à une séance par semaine. Ce sont des repères courants, pas des règles issues d'études.",{"question":227,"answer":228},"Pourquoi désactiver le mode ERG pour sprinter ?",{"type":28,"children":229},[230],{"type":31,"tag":32,"props":231,"children":232},{},[233],{"type":36,"value":234},"En ERG, le home trainer impose une puissance : il plafonne ton sprint et met plusieurs secondes à changer de cible. Sur des efforts de 6 à 30 secondes, c'est rédhibitoire. Passe en mode résistance ou pente, ou règle une forte résistance fixe, et pédale contre la charge.",{"question":236,"answer":237},"Sprint court ou effort de 30 secondes : quelle différence ?",{"type":28,"children":238},[239],{"type":31,"tag":32,"props":240,"children":241},{},[242],{"type":36,"value":243},"Un sprint de 6 à 15 secondes avec une longue récup travaille ta puissance maximale : chaque sprint doit sortir aussi fort que le premier. Un effort de 20 à 30 secondes vide tes réserves rapides et travaille ta capacité anaérobie, avec une brûlure qui n'a rien à voir. Les deux se complètent.",{"question":245,"answer":246},"Faut-il connaître sa FTP pour sprinter ?",{"type":28,"children":247},[248],{"type":31,"tag":32,"props":249,"children":250},{},[251],{"type":36,"value":252},"Pour la plupart des sprints, non : ils se font à fond, et la plage en % de FTP n'est qu'un repère pour lire ta séance ensuite. La FTP sert à caler l'échauffement et les récups. Elle devient une vraie cible pour les 30 s supramaximales, les sprints après emmenée et le Tabata.",[254,296,320,369,392,415,462,498],{"slug":255,"sport":4,"category":5,"level":256,"intensity_unit":257,"name":258,"card_summary":259,"duration_seconds":260,"profile":261,"work":293},"cycling-tabata","advanced","watt","Tabata vélo (protocole d'origine)","Huit efforts de 20 secondes extrêmement intenses, 10 secondes de repos : le protocole tel qu'il a été étudié sur ergocycle, loin du « 20\u002F10 » des salles de sport.",1730,[262,266,268,270,274,277,278,279,280,281,282,283,284,285,286,287,288,289,290],{"zone":263,"duration_seconds":264,"intensity":265},1,300,"50",{"zone":13,"duration_seconds":264,"intensity":267},"60.5",{"zone":13,"duration_seconds":264,"intensity":269},"70.5",{"zone":271,"duration_seconds":272,"intensity":273},7,20,"210",{"zone":263,"duration_seconds":275,"intensity":276},10,"20",{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":275,"intensity":276},{"zone":271,"duration_seconds":272,"intensity":273},{"zone":263,"duration_seconds":291,"intensity":292},600,"47.5",{"intensity_min":294,"intensity_max":295},"200","220",{"slug":297,"sport":4,"category":5,"level":298,"intensity_unit":257,"name":299,"card_summary":300,"duration_seconds":301,"profile":302,"work":317},"cycling-sprint-interval-training-30s","intermediate","Sprints de 30 s à fond (4 × 30 s)","Quatre sprints de 30 secondes à fond, 4 minutes très faciles entre chaque : 2 minutes d'effort, et des effets étudiés bien au-delà du sprint.",2340,[303,304,305,306,308,311,312,313,314,315,316],{"zone":263,"duration_seconds":264,"intensity":265},{"zone":13,"duration_seconds":264,"intensity":267},{"zone":13,"duration_seconds":264,"intensity":269},{"zone":271,"duration_seconds":307,"intensity":294},30,{"zone":263,"duration_seconds":309,"intensity":310},240,"45",{"zone":271,"duration_seconds":307,"intensity":294},{"zone":263,"duration_seconds":309,"intensity":310},{"zone":271,"duration_seconds":307,"intensity":294},{"zone":263,"duration_seconds":309,"intensity":310},{"zone":271,"duration_seconds":307,"intensity":294},{"zone":263,"duration_seconds":291,"intensity":292},{"intensity_min":318,"intensity_max":319},"150","250",{"slug":321,"sport":4,"category":5,"level":298,"intensity_unit":257,"name":322,"card_summary":323,"duration_seconds":324,"profile":325,"work":367},"cycling-repeated-sprints","Répétition de sprints 3 × 6 × 6 s","Trois séries de six sprints de 6 secondes, avec à peine 24 secondes pour souffler. 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