[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-tempo-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":204,"blocks":343,"related":353},"cycling-tempo-intervals","cycling","tempo","beginner","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Séance tempo vélo : 3 × 15 min à 80–87 % FTP","Séance tempo à vélo : 3 blocs de 15 min à 80–87 % de ta FTP, 5 min faciles entre chaque. Accessible dès le niveau débutant, avant le sweet spot. 1 h 20.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Allen H., Coggan A., Training and Racing with a Power Meter, VeloPress",null,{"citation":22,"url":20},"Rouvy, exemple de séance tempo pour débutant (3 × 10 min à 80 % FTP)",{"h1":24,"summary":25,"purpose":36,"execution":72,"feel":94,"mistakes":101,"not_for":146,"faq":152,"evidence":195},"Blocs tempo à vélo (3 × 15 min)",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","La séance tempo à vélo : 3 blocs de 15 minutes à 80–87 % de ta FTP, avec 5 minutes faciles entre chaque. 45 minutes de travail en 1 h 20, accessible dès le niveau débutant. L'allure d'un long col monté à ton rythme, et une bonne étape avant le sweet spot et le seuil.",{"adaptation":37,"for_whom":49,"when":65},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"Le tempo développe ton endurance musculaire : la capacité de tes jambes à pousser assez fort, longtemps, sans s'épuiser. Il sollicite beaucoup ton système aérobie tout en restant nettement sous le seuil. Résultat : du travail utile en quantité, pour une fatigue modérée le lendemain.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"C'est le niveau 3 de l'échelle de puissance d'Andrew Coggan, entre l'endurance facile et le sweet spot. Cette séance vise le cœur de ce niveau, loin de ses deux bords : assez haut pour que ça travaille, assez bas pour que tu puisses en refaire une deux jours plus tard.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63],{"type":34,"value":55},"Tous les niveaux, débutants compris. C'est souvent la première séance structurée d'un cycliste qui découvre les watts : facile à doser, peu risquée. Il te faut une FTP mesurée récemment, par exemple avec un ",{"type":29,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Ftest\u002Fcycling-ramp-test",[61],{"type":34,"value":62},"test en rampe",{"type":34,"value":64},".",{"type":26,"children":66},[67],{"type":29,"tag":30,"props":68,"children":69},{},[70],{"type":34,"value":71},"La fatigue reste modérée : une à deux séances par semaine sont un repère courant, en particulier en début de saison. Évite quand même la veille d'une séance intense ou d'une course. Pour progresser, commence par 3 × 10 min, puis passe à 3 × 15, 2 × 20 et 3 × 20 min.",[73,80,87],{"type":26,"children":74},[75],{"type":29,"tag":30,"props":76,"children":77},{},[78],{"type":34,"value":79},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Pas besoin d'accélérations : le tempo démarre sans à-coup.",{"type":26,"children":81},[82],{"type":29,"tag":30,"props":83,"children":84},{},[85],{"type":34,"value":86},"Trois blocs de 15 minutes à 80–87 % de ta FTP, soit 200 à 218 W pour une FTP de 250 W, avec 5 minutes faciles à 50–60 %, soit 125 à 150 W, entre les blocs. Roule à ta cadence naturelle, assis, comme dans un long col régulier. Bois toutes les dix minutes environ. Vise le milieu de la plage : le haut te rapproche du sweet spot, et la séance devient plus coûteuse.",{"type":26,"children":88},[89],{"type":29,"tag":30,"props":90,"children":91},{},[92],{"type":34,"value":93},"10 minutes très faciles, à 40–55 % de ta FTP. Tu dois finir avec l'impression que tu aurais pu enchaîner un quatrième bloc. Si ce n'était pas le cas, roule dans le bas de la plage la prochaine fois.",{"type":26,"children":95},[96],{"type":29,"tag":30,"props":97,"children":98},{},[99],{"type":34,"value":100},"Respiration accélérée mais régulière : tu peux encore dire une phrase courte. Les jambes sentent l'effort dans le dernier bloc, sans brûlure. Tu dois finir en te disant que tu aurais pu en faire un de plus. Repère : 5 à 6 sur 10.",[102,119,128,137],{"title":103,"body":104},"Glisser vers le sweet spot",{"type":26,"children":105},[106],{"type":29,"tag":30,"props":107,"children":108},{},[109,111,117],{"type":34,"value":110},"Au-dessus de la plage, chaque bloc coûte plus cher et la récup du lendemain aussi. Si ton objectif du jour est le tempo, reste dans les 80–87 %. Le ",{"type":29,"tag":57,"props":112,"children":114},{"href":113},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-sweet-spot-intervals",[115],{"type":34,"value":116},"sweet spot",{"type":34,"value":118}," est une autre séance.",{"title":120,"body":121},"Rouler trop facile",{"type":26,"children":122},[123],{"type":29,"tag":30,"props":124,"children":125},{},[126],{"type":34,"value":127},"À l'inverse, des blocs roulés en endurance ne donnent pas le même travail. Le tempo doit rester soutenu : si tu peux tenir une conversation complète, monte un peu.",{"title":129,"body":130},"Oublier de boire",{"type":26,"children":131},[132],{"type":29,"tag":30,"props":133,"children":134},{},[135],{"type":34,"value":136},"La séance dure 1 h 20, souvent sur home trainer où l'on transpire beaucoup. Bois régulièrement, et prévois de quoi manger si tu allonges les blocs.",{"title":138,"body":139},"Sauter les étapes",{"type":26,"children":140},[141],{"type":29,"tag":30,"props":142,"children":143},{},[144],{"type":34,"value":145},"Passer directement à 3 × 20 min te fait finir les derniers blocs à la limite du sweet spot. Allonge les blocs au fil des semaines : c'est la progression qui fait le travail.",{"prerequisites":147,"avoid_if":149},[148],"Une FTP mesurée récemment.",[150,151],"Une séance intense ou une course est prévue le lendemain.","Tu es malade ou très fatigué : une sortie facile vaut mieux.",[153,162,177,186],{"question":154,"answer":155},"Quel pourcentage de FTP pour le tempo ?",{"type":26,"children":156},[157],{"type":29,"tag":30,"props":158,"children":159},{},[160],{"type":34,"value":161},"Le niveau tempo de Coggan couvre 76–90 % de la FTP. Cette séance vise 80–87 %, le cœur du niveau : 160 à 174 W pour une FTP de 200 W, 200 à 218 W pour 250 W, 240 à 261 W pour 300 W. Les bords de la plage se rapprochent de l'endurance d'un côté, du sweet spot de l'autre.",{"question":163,"answer":164},"Tempo ou sweet spot ?",{"type":26,"children":165},[166],{"type":29,"tag":30,"props":167,"children":168},{},[169,171,175],{"type":34,"value":170},"Le tempo, à 80–87 %, fatigue peu et se répète facilement. Le ",{"type":29,"tag":57,"props":172,"children":173},{"href":113},[174],{"type":34,"value":116},{"type":34,"value":176},", à 88–94 %, travaille plus près du seuil et coûte plus cher. Commence par le tempo, allonge les blocs, puis passe au sweet spot quand 3 × 20 min te paraissent faciles.",{"question":178,"answer":179},"Combien de séances tempo par semaine ?",{"type":26,"children":180},[181],{"type":29,"tag":30,"props":182,"children":183},{},[184],{"type":34,"value":185},"Une à deux, surtout en début de saison. La fatigue reste modérée, mais ce n'est pas de l'endurance facile : garde au moins une sortie vraiment tranquille dans la semaine, et évite le tempo la veille d'une séance intense.",{"question":187,"answer":188},"Le tempo sert-il à quelque chose ?",{"type":26,"children":189},[190],{"type":29,"tag":30,"props":191,"children":192},{},[193],{"type":34,"value":194},"Oui, surtout si tu débutes ou si tu prépares de longues épreuves : il construit l'endurance musculaire dont tu as besoin pour tenir des heures à un rythme soutenu. C'est aussi l'allure de la plupart des cols montés à ton rythme. Il ne remplace pas le travail au seuil, il le prépare.",{"level":196,"text":197},"practice",{"type":26,"children":198},[199],{"type":29,"tag":30,"props":200,"children":201},{},[202],{"type":34,"value":203},"Le niveau tempo, niveau 3 de l'échelle d'Andrew Coggan, couvre 76–90 % de la FTP ; il est défini dans Training and Racing with a Power Meter (Hunter Allen et Andrew Coggan). Un exemple pour débutant publié par Rouvy propose 3 × 10 minutes à 80 % de FTP. C'est un format classique de la pratique, sans protocole scientifique attribué. Le sweet spot, son voisin, se situe dans la bibliothèque à 88–94 % de FTP. Aucune structure ne fait référence pour le tempo : la plage de 80–87 %, la durée des blocs, de 10 à 20 minutes dans la pratique, les 5 minutes de récup, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique courante, bonne confiance sur la plage d'intensité, faible sur une structure « officielle 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