[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-repeated-sprints":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":195,"blocks":362,"related":402},"cycling-repeated-sprints","cycling","sprint","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Répétition de sprints vélo : 3 × 6 × 6 s","Répétition de sprints à vélo : 3 séries de 6 sprints de 6 s à fond, 24 s de récup seulement. Pour les relances rapprochées du critérium et du cyclo-cross.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Buchheit M., Laursen P. B., Sports Med 2013 (parties I et II)",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":143,"evidence":186},"Répétition de sprints à vélo (3 × 6 × 6 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","La répétition de sprints à vélo : 3 séries de 6 sprints de 6 secondes à fond, avec seulement 24 secondes de récup entre les sprints et 4 minutes entre les séries. 41 minutes de séance, pour encaisser les accélérations rapprochées du critérium, du VTT ou du cyclo-cross.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Contrairement aux sprints classiques, la récup est volontairement incomplète. Tu repars avant que tes réserves rapides ne soient reconstituées, donc chaque sprint sort un peu moins fort que le précédent. C'est cette baisse que l'entraînement cherche à réduire : au fil des semaines, ton sixième sprint se rapproche du premier.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"C'est exactement ce que demande un critérium, un VTT cross-country ou un cyclo-cross : une relance à chaque virage, une autre à la sortie d'une portion technique, sans jamais vraiment récupérer entre deux.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les coureurs de critérium, de VTT ou de cyclo-cross, de niveau intermédiaire à avancé. Il te faut une FTP mesurée récemment pour caler l'échauffement et les récups. Si tu débutes en sprint, commence par des ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-rolling-sprints",[59],{"type":32,"value":60},"sprints lancés",{"type":32,"value":62},", avec une récup complète.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Une séance de ce type par semaine est un repère courant, surtout à l'approche de la saison de critérium ou de cyclo-cross. Fais-la sur des jambes fraîches, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour l'aborder, commence par des séries de 4 sprints, ou par des récups plus longues.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Sur home trainer, passe en mode résistance ou pente : en 6 secondes, l'ERG n'aurait pas le temps de suivre.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"Trois séries de six sprints de 6 secondes à fond, avec 24 secondes à 40–55 % de ta FTP entre les sprints, soit 100 à 138 W pour une FTP de 250 W, et 4 minutes faciles entre les séries. Chaque sprint part d'une allure modérée, sur un braquet qui monte vite en vitesse. La puissance se situe souvent entre 200 et 400 % de ta FTP, soit 500 à 1 000 W pour 250 W, et elle va baisser au fil de la série : c'est voulu. Ne garde rien pour la fin, chaque sprint se fait à fond.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes très faciles, à 40–55 % de ta FTP. Note la puissance du premier et du dernier sprint de chaque série. Réduire cet écart au fil des semaines, c'est le signe que la séance fait son effet.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Les premiers sprints sont explosifs, les derniers de chaque série nettement moins puissants, malgré l'effort. Le souffle monte fort et ne redescend pas pendant les 24 secondes. Les 4 minutes entre les séries paraissent courtes. Repère : 9 sur 10 en fin de série.",[100,109,118,127],{"title":101,"body":102},"Allonger les récups",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"Avec 2 minutes entre les sprints, tu fais une séance de sprints classique. Ici, les 24 secondes sont le cœur du travail : c'est parce que tu repars fatigué que la séance entraîne la répétition.",{"title":110,"body":111},"Gérer les premiers sprints",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Garder des forces pour les derniers sprints fausse la séance. Chaque sprint se fait à fond, et la baisse de puissance qui suit fait partie du travail.",{"title":119,"body":120},"Rester en mode ERG",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"Sur 6 secondes de sprint et 24 de récup, le home trainer passe son temps à courir après la cible. Le mode résistance ou pente te laisse sprinter et récupérer à ton rythme.",{"title":128,"body":129},"Commencer par le format complet",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Trois séries de six sprints rapprochés, c'est dur. Commence par des séries de 4, ou des récups de 45 secondes, puis rapproche-toi du format au fil des semaines.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment.","Quelques séances de sprint déjà faites, avec récup complète.",[141,142],"Tu es fatigué, ou une sortie longue, une séance intense ou une course est prévue le lendemain.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts maximaux.",[144,153,168,177],{"question":145,"answer":146},"À quelle puissance faire la répétition de sprints ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"À fond sur chaque sprint, sans viser de chiffre. La puissance se situe souvent entre 200 et 400 % de ta FTP : 400 à 800 W pour une FTP de 200 W, 500 à 1 000 W pour 250 W, 600 à 1 200 W pour 300 W. Elle baisse au fil de la série : c'est normal, et c'est ce qu'on entraîne.",{"question":154,"answer":155},"Quelle différence avec des sprints classiques ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160,162,166],{"type":32,"value":161},"La récup. Les ",{"type":27,"tag":55,"props":163,"children":164},{"href":57},[165],{"type":32,"value":60},{"type":32,"value":167}," laissent 5 minutes pour récupérer, et chaque sprint sort au maximum : ils entraînent ta puissance de pointe. Ici, 24 secondes seulement : tu repars fatigué, et la séance entraîne ta capacité à répéter des efforts maximaux.",{"question":169,"answer":170},"Comment savoir si je progresse ?",{"type":24,"children":171},[172],{"type":27,"tag":28,"props":173,"children":174},{},[175],{"type":32,"value":176},"Compare la puissance du premier et du dernier sprint de chaque série, d'une séance à l'autre. Si l'écart se réduit, tu encaisses mieux la répétition. La puissance du premier sprint compte moins : elle dépend surtout de ta puissance maximale, qui se travaille ailleurs.",{"question":178,"answer":179},"Cette séance vient-elle d'une étude cycliste ?",{"type":24,"children":180},[181],{"type":27,"tag":28,"props":182,"children":183},{},[184],{"type":32,"value":185},"Non. La répétition de sprints est un format bien décrit dans la littérature, surtout étudié dans les sports collectifs. Aucun format cycliste standard n'a été retrouvé : les durées de cette séance restent dans les bornes de la littérature, mais ce sont des choix Wattson.",{"level":187,"text":188},"limited",{"type":24,"children":189},[190],{"type":27,"tag":28,"props":191,"children":192},{},[193],{"type":32,"value":194},"La répétition de sprints (repeated-sprint training) est l'un des quatre grands formats d'entraînement intense décrits par Buchheit et Laursen (Sports Med 2013, parties I et II), avec des sprints de 3 à 10 secondes et des récups de moins de 60 secondes. Elle a surtout été étudiée dans les sports collectifs. Aucun format cycliste standard n'a été retrouvé : les durées de cette séance, la plage de 200–400 % FTP, l'échauffement et le retour au calme sont des choix Wattson, dans les bornes de la littérature. Bilan : bonne preuve sur le principe, faible sur ce format cycliste 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