[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-supramaximal-30s-intervals":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":23,"facts":198,"blocks":350,"related":378},"cycling-supramaximal-30s-intervals","cycling","sprint","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"30 s supramaximales : 12 × 30 s à 210–230 % FTP","30 s supramaximales à vélo : 12 efforts de 30 s à 210–230 % de ta FTP, 4 min 30 de récup. Un format étudié pour le contre-la-montre. 1 h 20 au total.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Stepto N. K. et al., Med Sci Sports Exerc 1999",null,{"citation":22,"url":20},"Laursen P. B. et al., Med Sci Sports Exerc 2002",{"h1":24,"summary":25,"purpose":36,"execution":63,"feel":85,"mistakes":92,"not_for":138,"faq":145,"evidence":189},"30 s supramaximales à vélo (12 × 30 s)",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","Les 30 s supramaximales : 12 efforts de 30 secondes à 210–230 % de ta FTP, à puissance régulière, séparés par 4 min 30 faciles. 6 minutes de travail en 1 h 20. Un format étudié chez des cyclistes très entraînés, avec des progrès en contre-la-montre.",{"adaptation":37,"for_whom":49,"when":56},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"Chaque effort se roule bien au-dessus de ce que tu peux tenir en aérobie : on parle d'intensité supramaximale. Ces 30 secondes sollicitent fortement ta filière anaérobie et obligent tes muscles à recruter un maximum de fibres. La longue récup te permet de tenir la même puissance sur les 12 répétitions, et c'est cette qualité répétée qui fait la séance.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"Le résultat étonne : un travail aussi court a amélioré le contre-la-montre de cyclistes déjà très entraînés, au même niveau que des intervalles longs proches du seuil. Le mécanisme n'est pas forcément le même ; les auteurs eux-mêmes restent prudents sur ce point.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54],{"type":34,"value":55},"Les cyclistes entraînés et avancés, qui ont déjà un passé de séances intenses. Les études portaient sur des cyclistes et des triathlètes très entraînés. Il te faut une FTP mesurée récemment : contrairement à un sprint à fond, ici la puissance est une vraie cible.",{"type":26,"children":57},[58],{"type":29,"tag":30,"props":59,"children":60},{},[61],{"type":34,"value":62},"Une séance de ce type par semaine est un repère courant, sur des jambes fraîches, après un jour facile ou de repos. Évite la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour l'aborder, commence par 8 efforts, puis monte à 12 au fil des semaines.",[64,71,78],{"type":26,"children":65},[66],{"type":29,"tag":30,"props":67,"children":68},{},[69],{"type":34,"value":70},"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 ERG, le home trainer met plusieurs secondes à atteindre la cible, ce qui mange une bonne part de chaque effort.",{"type":26,"children":72},[73],{"type":29,"tag":30,"props":74,"children":75},{},[76],{"type":34,"value":77},"Douze efforts de 30 secondes à 210–230 % de ta FTP, soit 525 à 575 W pour une FTP de 250 W. Ce n'est pas un sprint : monte en puissance en deux ou trois coups de pédale, puis tiens une puissance régulière jusqu'au bout. Vise la même moyenne sur la première et sur la douzième répétition. Entre deux efforts, 4 min 30 faciles à 40–55 % de ta FTP, soit 100 à 138 W, en continuant de pédaler.",{"type":26,"children":79},[80],{"type":29,"tag":30,"props":81,"children":82},{},[83],{"type":34,"value":84},"10 minutes très faciles, à 40–55 % de ta FTP. Regarde la moyenne de tes trois derniers efforts : si elle reste dans la plage, garde ces cibles ; si elle a nettement chuté, pars plus bas la prochaine fois.",{"type":26,"children":86},[87],{"type":29,"tag":30,"props":88,"children":89},{},[90],{"type":34,"value":91},"Chaque effort est très dur, mais il s'arrête avant que tu ne craques. Les quatre premiers paraissent presque gérables. Vers le huitième, les 4 min 30 de récup te semblent soudain plus courtes, et les dix dernières secondes de chaque effort piquent franchement. Repère : 9 sur 10.",[93,111,120,129],{"title":94,"body":95},"En faire un sprint",{"type":26,"children":96},[97],{"type":29,"tag":30,"props":98,"children":99},{},[100,102,109],{"type":34,"value":101},"Partir à fond fait exploser la puissance sur 10 secondes, puis la laisse s'effondrer. La séance demande l'inverse : une puissance régulière sur 30 secondes, identique d'une répétition à l'autre. Pour des sprints à fond, c'est ",{"type":29,"tag":103,"props":104,"children":106},"a",{"href":105},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-sprint-interval-training-30s",[107],{"type":34,"value":108},"une autre séance",{"type":34,"value":110},".",{"title":112,"body":113},"Rester en mode ERG",{"type":26,"children":114},[115],{"type":29,"tag":30,"props":116,"children":117},{},[118],{"type":34,"value":119},"Le home trainer met plusieurs secondes à passer de la récup à l'effort : sur 30 secondes, c'est beaucoup. Le mode résistance ou pente, avec le bon braquet, te laisse atteindre ta cible tout de suite.",{"title":121,"body":122},"Attaquer directement à 12",{"type":26,"children":123},[124],{"type":29,"tag":30,"props":125,"children":126},{},[127],{"type":34,"value":128},"La difficulté vient de la répétition. Commencer à 8 efforts te montre si tes cibles tiennent sur toute la séance. Monter à 12 ensuite vaut mieux que finir avec quatre efforts ratés.",{"title":130,"body":131},"Raccourcir la récup",{"type":26,"children":132},[133],{"type":29,"tag":30,"props":134,"children":135},{},[136],{"type":34,"value":137},"Les 4 min 30 ne sont pas un confort. Elles permettent de répéter des efforts de qualité. Avec une récup plus courte, la séance glisse vers un autre travail, et ta puissance baisse dès la moitié.",{"prerequisites":139,"avoid_if":142},[140,141],"Une FTP mesurée récemment.","Plusieurs séances intenses déjà faites, en PMA ou en sprint.",[143,144],"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 très intenses.",[146,155,164,180],{"question":147,"answer":148},"À quelle puissance faire les 30 s supramaximales ?",{"type":26,"children":149},[150],{"type":29,"tag":30,"props":151,"children":152},{},[153],{"type":34,"value":154},"À 210–230 % de ta FTP : 420 à 460 W pour une FTP de 200 W, 525 à 575 W pour 250 W, 630 à 690 W pour 300 W. La récup se fait à 40–55 % de ta FTP. Si la fin de séance s'effondre, pars dans le bas de la plage la fois suivante.",{"question":156,"answer":157},"Pourquoi 210–230 % de la FTP ?",{"type":26,"children":158},[159],{"type":29,"tag":30,"props":160,"children":161},{},[162],{"type":34,"value":163},"Les études fixent l'intensité en pourcentage de la puissance aérobie maximale, mesurée en laboratoire, pas de la FTP. En estimant cette puissance à partir de ta FTP, on arrive à cette plage. C'est une conversion Wattson : si tu connais ta puissance aérobie maximale, elle donnera une cible plus juste.",{"question":165,"answer":166},"Quelle différence avec des sprints de 30 s à fond ?",{"type":26,"children":167},[168],{"type":29,"tag":30,"props":169,"children":170},{},[171,173,178],{"type":34,"value":172},"La façon de rouler. Ici, la puissance est régulière et identique sur 12 efforts. Dans les ",{"type":29,"tag":103,"props":174,"children":175},{"href":105},[176],{"type":34,"value":177},"sprints de 30 s à fond",{"type":34,"value":179},", tu pars au maximum et la puissance chute ; tu n'en fais que quatre ou six. Les deux formats ont été étudiés, mais pas pour les mêmes raisons.",{"question":181,"answer":182},"Cette séance améliore-t-elle le contre-la-montre ?",{"type":26,"children":183},[184],{"type":29,"tag":30,"props":185,"children":186},{},[187],{"type":34,"value":188},"Dans deux études chez des cyclistes très entraînés, oui, sur quelques semaines, et autant que des intervalles longs proches du seuil. Ce sont des résultats sur des groupes, pas une promesse individuelle. Elle reste une séance parmi d'autres, à placer dans un bloc où le volume d'endurance est déjà là.",{"level":190,"text":191},"good",{"type":26,"children":192},[193],{"type":29,"tag":30,"props":194,"children":195},{},[196],{"type":34,"value":197},"Stepto et ses collègues (Med Sci Sports Exerc 1999), cyclistes bien entraînés, cinq formats comparés : avec le 8 × 4 minutes, les 12 × 30 secondes à 175 % de la puissance aérobie maximale ont le plus amélioré le contre-la-montre de 40 km, d'environ 2,4 %, peut-être par un mécanisme différent selon les auteurs. Laursen et ses collègues (Med Sci Sports Exerc 2002), 38 cyclistes et triathlètes très entraînés : ce format, avec 4 min 30 de récup, a lui aussi amélioré le contre-la-montre et la puissance maximale. Les études ne précisent pas l'intensité de la récup. La conversion en 210–230 % de FTP, qui suppose une puissance aérobie maximale vers 120–130 % de FTP, l'intensité de la récup, l'échauffement et le retour au calme sont des choix Wattson. 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