[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-low-cadence-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":182,"blocks":330,"related":342},"cycling-low-cadence-intervals","cycling","tempo","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Basse cadence vélo : 4 × 8 min à 50–60 tr\u002Fmin","Basse cadence à vélo : 4 efforts de 8 min à 76–85 % de ta FTP en pédalant à 50–60 tr\u002Fmin, 4 min faciles entre chaque. De la force sur le vélo. 1 h 09.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Hansen E. A., Rønnestad B. R., Int J Sports Physiol Perform 2017",null,{"citation":22,"url":20},"Carmichael Training Systems, exercice « Muscle Tension Intervals »",{"h1":24,"summary":25,"purpose":36,"execution":63,"feel":85,"mistakes":92,"not_for":129,"faq":136,"evidence":173},"Basse cadence à vélo (4 × 8 min)",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","La basse cadence à vélo : 4 efforts de 8 minutes à 76–85 % de ta FTP, en pédalant à 50–60 tours par minute, avec 4 minutes faciles entre chaque. 1 h 09 de séance. Un travail de force sur le vélo très répandu, dont l'efficacité reste peu démontrée.",{"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},"À puissance égale, pédaler plus lentement demande plus de force à chaque tour. La séance reproduit une montée raide : tu appuies fort sur chaque coup de pédale, à intensité modérée, et les muscles travaillent autrement qu'à ta cadence habituelle. C'est l'idée d'une musculation sur le vélo, dans le geste exact du pédalage.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"La recherche est plus réservée que la pratique. Une revue systématique de 2017 n'a pas trouvé de preuve solide d'un bénéfice de l'entraînement à basse cadence sur la performance ; ses auteurs suggèrent prudemment d'en garder quelques efforts. L'exercice reste très répandu chez les entraîneurs.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54],{"type":34,"value":55},"Les cyclistes de niveau intermédiaire, en particulier ceux qui préparent des épreuves vallonnées ou de montagne. Il te faut une FTP mesurée récemment. À éviter si tu as des douleurs aux genoux : la force à basse vitesse les sollicite.",{"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, plutôt en période de préparation générale ou avant une épreuve très vallonnée. Évite la veille d'une séance intense ou d'une course. Pour l'aborder, commence à 60–70 tr\u002Fmin, puis descends vers 50–60.",[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, à ta cadence habituelle.",{"type":26,"children":72},[73],{"type":29,"tag":30,"props":74,"children":75},{},[76],{"type":34,"value":77},"Quatre efforts de 8 minutes à 76–85 % de ta FTP, soit 190 à 213 W pour une FTP de 250 W, en pédalant à 50–60 tours par minute. Passe sur un gros braquet, reste assis, buste et bras relâchés : la force vient des jambes, pas d'un tirage sur le cintre. Entre les efforts, 4 minutes faciles à 50–60 % de ta FTP, soit 125 à 150 W, à cadence libre : profites-en pour tourner les jambes. Sur home trainer, le mode ERG tient la puissance pendant que tu baisses la cadence.",{"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, à cadence élevée pour délier les jambes.",{"type":26,"children":86},[87],{"type":29,"tag":30,"props":88,"children":89},{},[90],{"type":34,"value":91},"Musculairement appuyé, cardio modéré. Tu sens tes cuisses travailler à chaque tour, sans essoufflement marqué. Aucune douleur articulaire ne doit apparaître : si un genou proteste, remonte la cadence. Repère : 5 à 6 sur 10.",[93,102,111,120],{"title":94,"body":95},"Forcer malgré une douleur au genou",{"type":26,"children":96},[97],{"type":29,"tag":30,"props":98,"children":99},{},[100],{"type":34,"value":101},"La basse cadence charge davantage les genoux qu'un pédalage souple. Une gêne qui apparaît pendant l'effort est un signal clair : remonte la cadence, ou arrête l'exercice.",{"title":103,"body":104},"Tirer sur le guidon",{"type":26,"children":105},[106],{"type":29,"tag":30,"props":107,"children":108},{},[109],{"type":34,"value":110},"Se cramponner au cintre et balancer le buste fait travailler le haut du corps, pas les jambes. Reste assis, épaules basses, mains posées : chaque tour de pédale doit venir des cuisses.",{"title":112,"body":113},"Monter en intensité",{"type":26,"children":114},[115],{"type":29,"tag":30,"props":116,"children":117},{},[118],{"type":34,"value":119},"La séance est en tempo. Au-dessus de la plage, la basse cadence devient un effort de seuil en force, beaucoup plus coûteux pour les muscles et les articulations. Garde la puissance prévue.",{"title":121,"body":122},"En attendre des miracles",{"type":26,"children":123},[124],{"type":29,"tag":30,"props":125,"children":126},{},[127],{"type":34,"value":128},"Les études ne montrent pas de gain net de performance avec ce type de travail. Utilise-le comme un complément, une ou deux fois par semaine au plus, pas comme le cœur de ta préparation en montagne.",{"prerequisites":130,"avoid_if":133},[131,132],"Une FTP mesurée récemment.","Quelques séances de tempo déjà faites.",[134,135],"Tu as des douleurs aux genoux.","Une séance intense ou une course est prévue le lendemain.",[137,146,155,164],{"question":138,"answer":139},"Quelle cadence pour un travail en force à vélo ?",{"type":26,"children":140},[141],{"type":29,"tag":30,"props":142,"children":143},{},[144],{"type":34,"value":145},"Ici, 50 à 60 tours par minute, nettement sous ta cadence spontanée. Les études définissent la basse cadence comme inférieure à cette cadence spontanée, par exemple 40 à 70 tours par minute à puissance modérée. Si tu découvres l'exercice, commence à 60–70.",{"question":147,"answer":148},"À quelle puissance faire la basse cadence ?",{"type":26,"children":149},[150],{"type":29,"tag":30,"props":151,"children":152},{},[153],{"type":34,"value":154},"En tempo, à 76–85 % de ta FTP : 152 à 170 W pour une FTP de 200 W, 190 à 213 W pour 250 W, 228 à 255 W pour 300 W. La difficulté vient de la force à chaque tour, pas de l'intensité : inutile de monter plus haut.",{"question":156,"answer":157},"La basse cadence rend-elle plus fort en montée ?",{"type":26,"children":158},[159],{"type":29,"tag":30,"props":160,"children":161},{},[162],{"type":34,"value":163},"Rien ne le prouve nettement. Une revue systématique de 2017 n'a pas trouvé de preuve solide d'un gain de performance ; ses auteurs suggèrent tout de même d'en garder quelques efforts. C'est un exercice d'entraîneur courant, à prendre comme un complément, pas comme la clé de ta progression.",{"question":165,"answer":166},"Basse cadence ou musculation ?",{"type":26,"children":167},[168],{"type":29,"tag":30,"props":169,"children":170},{},[171],{"type":34,"value":172},"Ce ne sont pas les mêmes efforts. La musculation lourde en salle produit des forces bien plus élevées ; la basse cadence reste dans le geste du pédalage, à intensité modérée. Les deux peuvent coexister dans une préparation.",{"level":174,"text":175},"limited",{"type":26,"children":176},[177],{"type":29,"tag":30,"props":178,"children":179},{},[180],{"type":34,"value":181},"Revue systématique de Hansen et Rønnestad (Int J Sports Physiol Perform 2017) : il n'existe pas de preuve solide d'un bénéfice de l'entraînement à basse cadence ; les auteurs suggèrent prudemment d'envisager quelques efforts à basse cadence, à intensité modérée à maximale. Les études définissent une basse cadence comme inférieure à la cadence spontanée, par exemple 40 à 70 tours par minute à puissance modérée. L'exercice est très répandu chez les entraîneurs : « Muscle Tension Intervals » chez Carmichael Training Systems, souvent appelé « SFR » en Italie, une appellation non vérifiée dans une source primaire. La structure en 4 × 8 minutes, l'intensité tempo, la plage de 50 à 60 tours par minute, l'échauffement et le retour au calme sont des choix Wattson. Bilan : usage bien établi, efficacité peu démontrée.",{"duration_seconds":183,"block_count":184,"load_estimate":185,"time_in_zone":186,"phases":196,"targets":239,"work":313,"profile":314},4140,11,54,[187,190,193],{"zone":188,"seconds":189},1,1620,{"zone":191,"seconds":192},2,600,{"zone":194,"seconds":195},3,1920,[197,213,233],{"role":198,"first_block":199,"last_block":191,"duration_seconds":200,"intensity_min":201,"intensity_max":202,"pattern":203},"warmup",0,900,"45","75",[204,208,211],{"kind":205,"zone":188,"duration_seconds":206,"intensity_min":201,"intensity_max":207,"cadence_min":20,"cadence_max":20},"step",300,"55",{"kind":205,"zone":191,"duration_seconds":206,"intensity_min":209,"intensity_max":210,"cadence_min":20,"cadence_max":20},"56","65",{"kind":205,"zone":191,"duration_seconds":206,"intensity_min":212,"intensity_max":202,"cadence_min":20,"cadence_max":20},"66",{"role":214,"first_block":194,"last_block":215,"duration_seconds":216,"intensity_min":217,"intensity_max":218,"pattern":219},"main",9,2640,"50","85",[220],{"kind":221,"count":222,"unit":223,"last_omitted":232},"repeat",4,[224,229],{"kind":205,"zone":194,"duration_seconds":225,"intensity_min":226,"intensity_max":218,"cadence_min":227,"cadence_max":228},480,"76",50,60,{"kind":205,"zone":188,"duration_seconds":230,"intensity_min":217,"intensity_max":231,"cadence_min":20,"cadence_max":20},240,"60",true,{"role":234,"first_block":235,"last_block":235,"duration_seconds":192,"intensity_min":236,"intensity_max":207,"pattern":237},"cooldown",10,"40",[238],{"kind":205,"zone":188,"duration_seconds":192,"intensity_min":236,"intensity_max":207,"cadence_min":20,"cadence_max":20},[240,255,268,281,293,305],{"intensity_min":226,"intensity_max":218,"zone":194,"total_seconds":195,"step_seconds":225,"roles":241,"watts":242,"paces":254},[214],[243,247,251],{"ftp":244,"watts_min":245,"watts_max":246},200,152,170,{"ftp":248,"watts_min":249,"watts_max":250},250,190,213,{"ftp":206,"watts_min":252,"watts_max":253},228,255,[],{"intensity_min":212,"intensity_max":202,"zone":191,"total_seconds":206,"step_seconds":206,"roles":256,"watts":257,"paces":267},[198],[258,261,264],{"ftp":244,"watts_min":259,"watts_max":260},132,150,{"ftp":248,"watts_min":262,"watts_max":263},165,188,{"ftp":206,"watts_min":265,"watts_max":266},198,225,[],{"intensity_min":209,"intensity_max":210,"zone":191,"total_seconds":206,"step_seconds":206,"roles":269,"watts":270,"paces":280},[198],[271,274,277],{"ftp":244,"watts_min":272,"watts_max":273},112,130,{"ftp":248,"watts_min":275,"watts_max":276},140,163,{"ftp":206,"watts_min":278,"watts_max":279},168,195,[],{"intensity_min":217,"intensity_max":231,"zone":188,"total_seconds":282,"step_seconds":230,"roles":283,"watts":284,"paces":292},720,[214],[285,288,290],{"ftp":244,"watts_min":286,"watts_max":287},100,120,{"ftp":248,"watts_min":289,"watts_max":260},125,{"ftp":206,"watts_min":260,"watts_max":291},180,[],{"intensity_min":201,"intensity_max":207,"zone":188,"total_seconds":206,"step_seconds":206,"roles":294,"watts":295,"paces":304},[198],[296,299,302],{"ftp":244,"watts_min":297,"watts_max":298},90,110,{"ftp":248,"watts_min":300,"watts_max":301},113,138,{"ftp":206,"watts_min":303,"watts_max":262},135,[],{"intensity_min":236,"intensity_max":207,"zone":188,"total_seconds":192,"step_seconds":192,"roles":306,"watts":307,"paces":312},[234],[308,310,311],{"ftp":244,"watts_min":309,"watts_max":298},80,{"ftp":248,"watts_min":286,"watts_max":301},{"ftp":206,"watts_min":287,"watts_max":262},[],{"intensity_min":226,"intensity_max":218,"zone":194,"seconds":195},[315,316,318,320,322,323,324,325,326,327,328],{"zone":188,"duration_seconds":206,"intensity":217},{"zone":191,"duration_seconds":206,"intensity":317},"60.5",{"zone":191,"duration_seconds":206,"intensity":319},"70.5",{"zone":194,"duration_seconds":225,"intensity":321},"80.5",{"zone":188,"duration_seconds":230,"intensity":207},{"zone":194,"duration_seconds":225,"intensity":321},{"zone":188,"duration_seconds":230,"intensity":207},{"zone":194,"duration_seconds":225,"intensity":321},{"zone":188,"duration_seconds":230,"intensity":207},{"zone":194,"duration_seconds":225,"intensity":321},{"zone":188,"duration_seconds":192,"intensity":329},"47.5",[331,332,333,334,335,336,337,338,339,340,341],{"zone":188,"duration_seconds":206,"intensity_min":201,"intensity_max":207},{"zone":191,"duration_seconds":206,"intensity_min":209,"intensity_max":210},{"zone":191,"duration_seconds":206,"intensity_min":212,"intensity_max":202},{"zone":194,"duration_seconds":225,"intensity_min":226,"intensity_max":218},{"zone":188,"duration_seconds":230,"intensity_min":217,"intensity_max":231},{"zone":194,"duration_seconds":225,"intensity_min":226,"intensity_max":218},{"zone":188,"duration_seconds":230,"intensity_min":217,"intensity_max":231},{"zone":194,"duration_seconds":225,"intensity_min":226,"intensity_max":218},{"zone":188,"duration_seconds":230,"intensity_min":217,"intensity_max":231},{"zone":194,"duration_seconds":225,"intensity_min":226,"intensity_max":218},{"zone":188,"duration_seconds":192,"intensity_min":236,"intensity_max":207},[343,360,379],{"slug":344,"sport":5,"category":6,"level":345,"intensity_unit":8,"name":346,"duration_seconds":347,"profile":348,"relation":359},"cycling-tempo-intervals","beginner","Blocs tempo 3 × 15 min",4800,[349,350,351,352,354,355,356,357,358],{"zone":188,"duration_seconds":206,"intensity":217},{"zone":191,"duration_seconds":206,"intensity":317},{"zone":191,"duration_seconds":206,"intensity":319},{"zone":194,"duration_seconds":200,"intensity":353},"83.5",{"zone":188,"duration_seconds":206,"intensity":207},{"zone":194,"duration_seconds":200,"intensity":353},{"zone":188,"duration_seconds":206,"intensity":207},{"zone":194,"duration_seconds":200,"intensity":353},{"zone":188,"duration_seconds":192,"intensity":329},"same_family",{"slug":361,"sport":5,"category":362,"level":345,"intensity_unit":8,"name":363,"duration_seconds":364,"profile":365,"relation":359},"cycling-high-cadence-drills","endurance","Vélocité 5 × 3 min",3120,[366,367,368,369,370,371,372,373,374,375,376,377,378],{"zone":188,"duration_seconds":206,"intensity":217},{"zone":191,"duration_seconds":206,"intensity":317},{"zone":191,"duration_seconds":206,"intensity":319},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":191,"duration_seconds":291,"intensity":231},{"zone":188,"duration_seconds":192,"intensity":329},{"slug":380,"sport":5,"category":381,"level":7,"intensity_unit":8,"name":382,"duration_seconds":383,"profile":384,"relation":359},"cycling-standing-starts","sprint","Départs arrêtés 6 × 10 s",3060,[385,386,387,388,391,392,393,394,395,396,397,398,399,400,401],{"zone":188,"duration_seconds":206,"intensity":217},{"zone":191,"duration_seconds":206,"intensity":317},{"zone":191,"duration_seconds":206,"intensity":319},{"zone":389,"duration_seconds":235,"intensity":390},7,"250",{"zone":188,"duration_seconds":206,"intensity":329},{"zone":389,"duration_seconds":235,"intensity":390},{"zone":188,"duration_seconds":206,"intensity":329},{"zone":389,"duration_seconds":235,"intensity":390},{"zone":188,"duration_seconds":206,"intensity":329},{"zone":389,"duration_seconds":235,"intensity":390},{"zone":188,"duration_seconds":206,"intensity":329},{"zone":389,"duration_seconds":235,"intensity":390},{"zone":188,"duration_seconds":206,"intensity":329},{"zone":389,"duration_seconds":235,"intensity":390},{"zone":188,"duration_seconds":192,"intensity":329}]