[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-standing-starts":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":197,"blocks":336,"related":352},"cycling-standing-starts","cycling","sprint","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Départs arrêtés vélo : 6 × 10 s sur gros braquet","Départs arrêtés à vélo : 6 démarrages de 10 s à fond depuis presque l'arrêt, sur un gros braquet, 5 min de récup. Pour ta force explosive. 51 min.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Carmichael Training Systems, exercices « PowerStarts » et « Stomps »",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":144,"evidence":188},"Départs arrêtés à vélo (6 × 10 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les départs arrêtés à vélo : 6 démarrages de 10 secondes à fond depuis une vitesse presque nulle, sur un gros braquet, avec 5 minutes de récup. 51 minutes de séance. Pour ta force explosive : mettre un gros braquet en mouvement, très vite.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Partir presque à l'arrêt sur un gros braquet oblige tes muscles à produire une force très élevée à basse vitesse de pédalage. C'est l'explosivité qui travaille ici, plus que la vitesse de jambes : la capacité à faire bondir le vélo dès le premier coup de pédale.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"En course, ça sert à chaque relance depuis une allure lente : sortie de virage serré en critérium, attaque dans une côte raide, départ arrêté sur piste. C'est aussi une forme de musculation sur le vélo, dans le geste exact du pédalage.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Les sprinteurs, les pistards et les coureurs de critérium, de niveau intermédiaire ou plus. La charge sur les jambes et les genoux est élevée : aborde-la progressivement, avec 3 ou 4 départs les premières fois. Une FTP récente sert à caler l'échauffement et la récup.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59,61,68],{"type":32,"value":60},"Une séance de ce type par semaine est un repère courant, souvent en alternance avec des ",{"type":27,"tag":62,"props":63,"children":65},"a",{"href":64},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-rolling-sprints",[66],{"type":32,"value":67},"sprints lancés",{"type":32,"value":69},". Fais-la sur des jambes fraîches, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour progresser, passe de 3 ou 4 départs à 6, puis allonge l'effort.",[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, prépare une forte résistance ou une pente simulée : en ERG, le départ arrêté est impossible.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"Six démarrages de 10 secondes à fond. Ralentis presque jusqu'à l'arrêt sur un gros braquet, mains en bas du cintre, pied dominant en haut, un peu en avant du point mort. Puis accélère en danseuse, de toutes tes forces, pendant 8 à 10 coups de pédale. Partie de presque zéro, ta puissance moyenne se situe souvent entre 150 et 350 % de ta FTP, soit 375 à 875 W pour une FTP de 250 W, mais ne la bride pas. Entre les départs, 5 minutes faciles à 40–55 % de ta FTP, soit 100 à 138 W.",{"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, en souplesse. Les cuisses sont souvent lourdes après cette séance : tourne les jambes à cadence élevée plutôt que d'appuyer.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Très intense pour les jambes, presque rien pour le souffle. Les premiers coups de pédale donnent l'impression de pousser un mur, puis le vélo cède. Les cuisses chauffent fortement, et la sensation de lourdeur reste un moment après la séance.",[100,109,118,127],{"title":101,"body":102},"Prendre un braquet trop petit",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"Si tu moulines au bout de trois coups de pédale, le braquet est trop petit : tu travailles la vitesse, pas la force. Il doit résister franchement au départ, sans t'empêcher d'accélérer.",{"title":110,"body":111},"Rester en mode ERG",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"En ERG, le home trainer cherche à imposer une puissance : impossible de partir de presque zéro. Passe en mode résistance élevée ou en pente simulée, et pars d'une roue presque arrêtée.",{"title":119,"body":120},"Faire les six départs dès la première fois",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"La charge musculaire et articulaire est forte, surtout pour les genoux. Commence par 3 ou 4 départs, puis ajoute-en au fil des semaines si tout va bien.",{"title":128,"body":129},"Démarrer sur une route fréquentée",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Un départ arrêté à fond te fait zigzaguer un peu et capte toute ton attention. Choisis une route sûre et dégagée, ou fais la séance sur home trainer.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment, pour caler l'échauffement et la récup.","Quelques séances de sprint déjà faites.",[141,142,143],"Tu as une douleur aux genoux : le départ sur gros braquet les charge fortement.","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.",[145,154,163,179],{"question":146,"answer":147},"Quel braquet pour les départs arrêtés ?",{"type":24,"children":148},[149],{"type":27,"tag":28,"props":150,"children":151},{},[152],{"type":32,"value":153},"Un braquet qui résiste franchement au départ mais que tu arrives à accélérer en 8 à 10 coups de pédale. Trop petit, tu moulines en trois coups de pédale ; trop gros, tu restes planté. Il n'y a pas de braquet universel : il dépend de ta force et du terrain. Teste sur le premier départ, ajuste au second.",{"question":155,"answer":156},"Quelle puissance viser sur un départ arrêté ?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161],{"type":32,"value":162},"Aucune : l'effort est maximal. Comme tu pars de presque zéro, la moyenne sur 10 secondes reste plus basse que sur un sprint lancé, souvent entre 150 et 350 % de ta FTP : 300 à 700 W pour une FTP de 200 W, 375 à 875 W pour 250 W, 450 à 1 050 W pour 300 W.",{"question":164,"answer":165},"Départs arrêtés ou sprints lancés ?",{"type":24,"children":166},[167],{"type":27,"tag":28,"props":168,"children":169},{},[170,172,177],{"type":32,"value":171},"Les deux se complètent. Le départ arrêté travaille la force à basse vitesse ; le ",{"type":27,"tag":62,"props":173,"children":174},{"href":64},[175],{"type":32,"value":176},"sprint lancé",{"type":32,"value":178}," travaille la puissance quand tu roules déjà vite. Alterner les deux d'une semaine à l'autre est une pratique courante chez les sprinteurs.",{"question":180,"answer":181},"Peut-on faire des départs arrêtés sur home trainer ?",{"type":24,"children":182},[183],{"type":27,"tag":28,"props":184,"children":185},{},[186],{"type":32,"value":187},"Oui, en mode résistance élevée ou en pente simulée, jamais en ERG. La sensation diffère un peu de la route, car l'inertie du home trainer n'est pas celle d'un vélo réel, mais l'effort musculaire est le même.",{"level":189,"text":190},"practice",{"type":24,"children":191},[192],{"type":27,"tag":28,"props":193,"children":194},{},[195],{"type":32,"value":196},"Séance d'entraîneur. Chris Carmichael (Carmichael Training Systems) décrit ses « PowerStarts » ainsi : ralentir presque jusqu'à l'arrêt sur un très gros braquet, mains en bas du cintre, pied dominant vers 1 ou 2 heures, puis accélérer en danseuse aussi vite que possible pendant 8 à 12 secondes, soit 8 à 10 coups de pédale. Ses « Stomps » prolongent l'effort sur gros braquet jusqu'à 15 à 20 secondes, avec au moins 5 minutes de récup. Selon une autre description, l'effort peut durer jusqu'à 20 secondes, ou jusqu'à ce que tu « moulines ». Aucune étude scientifique dédiée n'a été retrouvée. Le nombre de départs, la plage de 150–350 % FTP, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs, sans étude dédiée.",{"duration_seconds":198,"block_count":199,"load_estimate":200,"time_in_zone":201,"phases":211,"targets":250,"work":314,"profile":315},3060,15,33,[202,205,208],{"zone":203,"seconds":204},1,2400,{"zone":206,"seconds":207},2,600,{"zone":209,"seconds":210},7,60,[212,228,245],{"role":213,"first_block":214,"last_block":206,"duration_seconds":215,"intensity_min":216,"intensity_max":217,"pattern":218},"warmup",0,900,"45","75",[219,223,226],{"kind":220,"zone":203,"duration_seconds":221,"intensity_min":216,"intensity_max":222,"cadence_min":20,"cadence_max":20},"step",300,"55",{"kind":220,"zone":206,"duration_seconds":221,"intensity_min":224,"intensity_max":225,"cadence_min":20,"cadence_max":20},"56","65",{"kind":220,"zone":206,"duration_seconds":221,"intensity_min":227,"intensity_max":217,"cadence_min":20,"cadence_max":20},"66",{"role":229,"first_block":230,"last_block":231,"duration_seconds":232,"intensity_min":233,"intensity_max":234,"pattern":235},"main",3,13,1560,"40","350",[236],{"kind":237,"count":238,"unit":239,"last_omitted":244},"repeat",6,[240,243],{"kind":220,"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234,"cadence_min":20,"cadence_max":20},10,"150",{"kind":220,"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222,"cadence_min":20,"cadence_max":20},true,{"role":246,"first_block":247,"last_block":247,"duration_seconds":207,"intensity_min":233,"intensity_max":222,"pattern":248},"cooldown",14,[249],{"kind":220,"zone":203,"duration_seconds":207,"intensity_min":233,"intensity_max":222,"cadence_min":20,"cadence_max":20},[251,265,278,291,303],{"intensity_min":242,"intensity_max":234,"zone":209,"total_seconds":210,"step_seconds":241,"roles":252,"watts":253,"paces":264},[229],[254,257,261],{"ftp":255,"watts_min":221,"watts_max":256},200,700,{"ftp":258,"watts_min":259,"watts_max":260},250,375,875,{"ftp":221,"watts_min":262,"watts_max":263},450,1050,[],{"intensity_min":227,"intensity_max":217,"zone":206,"total_seconds":221,"step_seconds":221,"roles":266,"watts":267,"paces":277},[213],[268,271,274],{"ftp":255,"watts_min":269,"watts_max":270},132,150,{"ftp":258,"watts_min":272,"watts_max":273},165,188,{"ftp":221,"watts_min":275,"watts_max":276},198,225,[],{"intensity_min":224,"intensity_max":225,"zone":206,"total_seconds":221,"step_seconds":221,"roles":279,"watts":280,"paces":290},[213],[281,284,287],{"ftp":255,"watts_min":282,"watts_max":283},112,130,{"ftp":258,"watts_min":285,"watts_max":286},140,163,{"ftp":221,"watts_min":288,"watts_max":289},168,195,[],{"intensity_min":216,"intensity_max":222,"zone":203,"total_seconds":221,"step_seconds":221,"roles":292,"watts":293,"paces":302},[213],[294,297,300],{"ftp":255,"watts_min":295,"watts_max":296},90,110,{"ftp":258,"watts_min":298,"watts_max":299},113,138,{"ftp":221,"watts_min":301,"watts_max":272},135,[],{"intensity_min":233,"intensity_max":222,"zone":203,"total_seconds":304,"step_seconds":20,"roles":305,"watts":306,"paces":313},2100,[229,246],[307,309,311],{"ftp":255,"watts_min":308,"watts_max":296},80,{"ftp":258,"watts_min":310,"watts_max":299},100,{"ftp":221,"watts_min":312,"watts_max":272},120,[],{"intensity_min":242,"intensity_max":234,"zone":209,"seconds":210},[316,318,320,322,324,326,327,328,329,330,331,332,333,334,335],{"zone":203,"duration_seconds":221,"intensity":317},"50",{"zone":206,"duration_seconds":221,"intensity":319},"60.5",{"zone":206,"duration_seconds":221,"intensity":321},"70.5",{"zone":209,"duration_seconds":241,"intensity":323},"250",{"zone":203,"duration_seconds":221,"intensity":325},"47.5",{"zone":209,"duration_seconds":241,"intensity":323},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":241,"intensity":323},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":241,"intensity":323},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":241,"intensity":323},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":241,"intensity":323},{"zone":203,"duration_seconds":207,"intensity":325},[337,338,339,340,341,342,343,344,345,346,347,348,349,350,351],{"zone":203,"duration_seconds":221,"intensity_min":216,"intensity_max":222},{"zone":206,"duration_seconds":221,"intensity_min":224,"intensity_max":225},{"zone":206,"duration_seconds":221,"intensity_min":227,"intensity_max":217},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":221,"intensity_min":233,"intensity_max":222},{"zone":209,"duration_seconds":241,"intensity_min":242,"intensity_max":234},{"zone":203,"duration_seconds":207,"intensity_min":233,"intensity_max":222},[353,377,424],{"slug":354,"sport":5,"category":6,"level":355,"intensity_unit":8,"name":356,"duration_seconds":357,"profile":358,"relation":376},"cycling-rolling-sprints","beginner","Sprints lancés 6 × 12 s",3072,[359,360,361,362,365,366,367,368,369,370,371,372,373,374,375],{"zone":203,"duration_seconds":221,"intensity":317},{"zone":206,"duration_seconds":221,"intensity":319},{"zone":206,"duration_seconds":221,"intensity":321},{"zone":209,"duration_seconds":363,"intensity":364},12,"300",{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":363,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":363,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":363,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":363,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":209,"duration_seconds":363,"intensity":364},{"zone":203,"duration_seconds":207,"intensity":325},"same_family",{"slug":378,"sport":5,"category":6,"level":7,"intensity_unit":8,"name":379,"duration_seconds":380,"profile":381,"relation":376},"cycling-track-starts","Départs sur piste : 10 DA + 5 DL",5350,[382,383,384,385,387,389,390,391,392,393,394,395,396,397,398,399,400,401,402,403,404,405,406,407,410,411,412,413,414,415,416,417,418,419,420,421,422,423],{"zone":203,"duration_seconds":221,"intensity":317},{"zone":206,"duration_seconds":221,"intensity":319},{"zone":206,"duration_seconds":221,"intensity":321},{"zone":209,"duration_seconds":386,"intensity":364},8,{"zone":203,"duration_seconds":388,"intensity":325},240,{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":388,"intensity":325},{"zone":209,"duration_seconds":386,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":317},{"zone":408,"duration_seconds":199,"intensity":409},5,"110",{"zone":209,"duration_seconds":209,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":408,"duration_seconds":199,"intensity":409},{"zone":209,"duration_seconds":209,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":408,"duration_seconds":199,"intensity":409},{"zone":209,"duration_seconds":209,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":408,"duration_seconds":199,"intensity":409},{"zone":209,"duration_seconds":209,"intensity":364},{"zone":203,"duration_seconds":221,"intensity":325},{"zone":408,"duration_seconds":199,"intensity":409},{"zone":209,"duration_seconds":209,"intensity":364},{"zone":203,"duration_seconds":207,"intensity":325},{"slug":425,"sport":5,"category":6,"level":7,"intensity_unit":8,"name":426,"duration_seconds":427,"profile":428,"relation":464},"cycling-leadout-sprints","Sprints après emmenée 4 × 4 min",3540,[429,430,431,432,434,437,439,442,444,446,447,448,449,450,451,452,453,454,455,456,457,458,459,460,461,462,463],{"zone":203,"duration_seconds":221,"intensity":317},{"zone":206,"duration_seconds":221,"intensity":319},{"zone":206,"duration_seconds":221,"intensity":321},{"zone":230,"duration_seconds":210,"intensity":433},"87.5",{"zone":435,"duration_seconds":210,"intensity":436},4,"97.5",{"zone":408,"duration_seconds":210,"intensity":438},"107.5",{"zone":408,"duration_seconds":440,"intensity":441},45,"120",{"zone":209,"duration_seconds":199,"intensity":443},"265",{"zone":203,"duration_seconds":445,"intensity":325},360,{"zone":230,"duration_seconds":210,"intensity":433},{"zone":435,"duration_seconds":210,"intensity":436},{"zone":408,"duration_seconds":210,"intensity":438},{"zone":408,"duration_seconds":440,"intensity":441},{"zone":209,"duration_seconds":199,"intensity":443},{"zone":203,"duration_seconds":445,"intensity":325},{"zone":230,"duration_seconds":210,"intensity":433},{"zone":435,"duration_seconds":210,"intensity":436},{"zone":408,"duration_seconds":210,"intensity":438},{"zone":408,"duration_seconds":440,"intensity":441},{"zone":209,"duration_seconds":199,"intensity":443},{"zone":203,"duration_seconds":445,"intensity":325},{"zone":230,"duration_seconds":210,"intensity":433},{"zone":435,"duration_seconds":210,"intensity":436},{"zone":408,"duration_seconds":210,"intensity":438},{"zone":408,"duration_seconds":440,"intensity":441},{"zone":209,"duration_seconds":199,"intensity":443},{"zone":203,"duration_seconds":207,"intensity":325},"next_step"]