[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-ftp-test-20min":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":214,"blocks":383,"related":397},"cycling-ftp-test-20min","cycling","test","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Test FTP 20 min : protocole et calcul (95 %)","Le test FTP de 20 min pas à pas : échauffement, 5 min à fond, 20 min régulières, puis FTP = 95 % de ta moyenne. 260 W de moyenne donnent 247 W.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Allen H., Coggan A., Training and Racing with a Power Meter, VeloPress",null,{"h1":22,"summary":23,"purpose":34,"execution":65,"feel":108,"mistakes":115,"not_for":152,"faq":159,"evidence":205},"Test FTP de 20 minutes (protocole Allen et Coggan)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le test FTP 20 min est le test de terrain le plus répandu : 5 minutes à fond pour entamer ta fraîcheur, puis 20 minutes le plus fort possible. Ta FTP vaut 95 % de ta puissance moyenne sur ces 20 minutes. 1 h 15 au total, à faire reposé.",{"adaptation":35,"for_whom":42,"when":58},{"type":24,"children":36},[37],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Ce test ne fait pas progresser : il mesure. Il donne ta FTP, la puissance que tu peux tenir environ une heure, qui sert de référence à toutes tes séances en watts. Les 5 minutes à fond avant le test entament ta capacité anaérobie, pour que les 20 minutes reflètent surtout ton endurance au seuil ; la règle des 95 % ramène ensuite l'effort de 20 minutes à une heure. C'est une estimation, pas une mesure directe : le facteur de 95 % est une moyenne, et ta vraie FTP peut s'en écarter selon ton profil.",{"type":24,"children":43},[44],{"type":27,"tag":28,"props":45,"children":46},{},[47,49,56],{"type":32,"value":48},"Les cyclistes équipés d'un capteur de puissance ou d'un home trainer connecté, qui savent déjà gérer un effort long. Si tu n'as jamais tenu 20 minutes à fond, le ",{"type":27,"tag":50,"props":51,"children":53},"a",{"href":52},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Ftest\u002Fcycling-ramp-test",[54],{"type":32,"value":55},"test en rampe",{"type":32,"value":57}," est plus simple à réussir : il se dose tout seul. Si tu ne connais pas encore ta FTP, renseigne une estimation : pendant ce test, les cibles ne sont que des repères.",{"type":24,"children":59},[60],{"type":27,"tag":28,"props":61,"children":62},{},[63],{"type":32,"value":64},"En début de bloc d'entraînement, ou toutes les 4 à 6 semaines : c'est un repère courant. Fais-le reposé, après un ou deux jours faciles, jamais au lendemain d'une séance intense. Refais-le dans les mêmes conditions (heure, matériel, parcours) pour que deux résultats soient comparables. Une fois ta FTP à jour, toutes tes cibles en watts changent avec elle : c'est le bon moment pour recaler ton bloc.",[66,73,80,87,94,101],{"type":24,"children":67},[68],{"type":27,"tag":28,"props":69,"children":70},{},[71],{"type":32,"value":72},"20 minutes progressives, de très facile à soutenu. Ne cherche pas la fatigue : l'échauffement prépare le test, il ne doit rien lui coûter.",{"type":24,"children":74},[75],{"type":27,"tag":28,"props":76,"children":77},{},[78],{"type":32,"value":79},"Trois accélérations d'une minute à haute cadence, entre 100 et 120 tr\u002Fmin, sans forcer sur la puissance, avec une minute facile entre chacune. Puis 5 minutes faciles. Le but est de réveiller les jambes, pas de les charger.",{"type":24,"children":81},[82],{"type":27,"tag":28,"props":83,"children":84},{},[85],{"type":32,"value":86},"5 minutes à fond, au feeling. Sur home trainer, désactive le mode ERG pour gérer toi-même ta puissance. Cet effort entame volontairement ta fraîcheur : c'est ce qui fait que les 20 minutes suivantes mesurent surtout ton endurance au seuil, pas ta capacité à sprinter.",{"type":24,"children":88},[89],{"type":27,"tag":28,"props":90,"children":91},{},[92],{"type":32,"value":93},"10 minutes vraiment faciles. Bois, respire, cale ta position : la suite ne laisse aucune place à l'improvisation.",{"type":24,"children":95},[96],{"type":27,"tag":28,"props":97,"children":98},{},[99],{"type":32,"value":100},"20 minutes le plus fort possible, à puissance régulière. Pars légèrement sous ta cible, tiens, et n'accélère que sur les 5 dernières minutes. Si ta FTP actuelle est juste, ta moyenne tombera vers 100–110 % de cette FTP. En extérieur, choisis une longue montée régulière ou une route plate sans arrêt ni intersection : chaque ralentissement fausse le résultat. Note ta puissance moyenne sur les 20 minutes : c'est elle qui compte.",{"type":24,"children":102},[103],{"type":27,"tag":28,"props":104,"children":105},{},[106],{"type":32,"value":107},"10 minutes très faciles. Puis le calcul : ta FTP vaut 95 % de ta moyenne. 260 W de moyenne donnent une FTP de 247 W.",{"type":24,"children":109},[110],{"type":27,"tag":28,"props":111,"children":112},{},[113],{"type":32,"value":114},"Les premières minutes du test paraissent faciles : c'est le piège. Vers la 12e minute, tenir la puissance demande toute ta concentration, et tu finis vidé. Repère : 9 à 10 sur 10. Si tu termines avec de la réserve, ton résultat sous-estime ta FTP.",[116,125,134,143],{"title":117,"body":118},"Partir trop fort",{"type":24,"children":119},[120],{"type":27,"tag":28,"props":121,"children":122},{},[123],{"type":32,"value":124},"Le classique : une moyenne superbe pendant 5 minutes, puis une longue agonie. Une puissance qui chute nettement au fil des 20 minutes donne une moyenne plus basse qu'un effort régulier. Pars un peu sous ta cible et garde des cartouches pour la fin.",{"title":126,"body":127},"Tester fatigué",{"type":24,"children":128},[129],{"type":27,"tag":28,"props":130,"children":131},{},[132],{"type":32,"value":133},"Un test au lendemain d'une séance dure mesure ta fatigue, pas ta FTP. Garde un ou deux jours faciles avant, mange comme avant une séance dure et hydrate-toi.",{"title":135,"body":136},"Changer de conditions d'un test à l'autre",{"type":24,"children":137},[138],{"type":27,"tag":28,"props":139,"children":140},{},[141],{"type":32,"value":142},"Capteur différent, autre vélo, home trainer un jour et route le suivant : deux résultats ne se comparent que dans les mêmes conditions. Fais aussi le zéro de ton capteur de puissance avant de partir.",{"title":144,"body":145},"Laisser le mode ERG",{"type":24,"children":146},[147],{"type":27,"tag":28,"props":148,"children":149},{},[150],{"type":32,"value":151},"Sur home trainer, le mode ERG impose une puissance : c'est l'inverse d'un effort à fond. Désactive-le pour les 5 minutes et pour les 20 minutes.",{"prerequisites":153,"avoid_if":156},[154,155],"Un capteur de puissance ou un home trainer connecté, le même d'un test à l'autre.","Savoir tenir un effort régulier de 20 minutes : sinon, commence par le test en rampe.",[157,158],"Tu as fait une séance intense la veille.","Tu es malade, en reprise, ou tu as un doute sur ton état de santé : demande un avis médical avant un effort maximal.",[160,169,178,187,196],{"question":161,"answer":162},"Comment calculer sa FTP avec un test de 20 minutes ?",{"type":24,"children":163},[164],{"type":27,"tag":28,"props":165,"children":166},{},[167],{"type":32,"value":168},"Multiplie ta puissance moyenne sur les 20 minutes par 0,95. 260 W de moyenne donnent une FTP de 247 W. Ne prends que les 20 minutes du test, ni les 5 minutes à fond ni l'échauffement. Le facteur de 95 % est une moyenne : selon ton profil, ta vraie FTP peut s'en écarter.",{"question":170,"answer":171},"À quoi servent les 5 minutes à fond avant le test ?",{"type":24,"children":172},[173],{"type":27,"tag":28,"props":174,"children":175},{},[176],{"type":32,"value":177},"À entamer ta capacité anaérobie. Sans elles, une partie de l'effort de 20 minutes reposerait sur des réserves que tu ne peux pas mobiliser pendant une heure, et ta FTP sortirait trop haute. C'est l'enchaînement décrit par Hunter Allen et Andrew Coggan. Selon les versions, la récup qui suit dure 5 ou 10 minutes ; ici, 10.",{"question":179,"answer":180},"Test de 20 minutes ou test en rampe ?",{"type":24,"children":181},[182],{"type":27,"tag":28,"props":183,"children":184},{},[185],{"type":32,"value":186},"Le test de 20 minutes demande de savoir doser un effort long, et passe souvent pour plus proche d'un effort au seuil. Le test en rampe se dose tout seul et reste court ; il te convient mieux si tu n'as jamais tenu 20 minutes à fond. Le plus important est de garder le même test d'une fois sur l'autre, pour que tes résultats se comparent.",{"question":188,"answer":189},"Tous les combien refaire un test FTP ?",{"type":24,"children":190},[191],{"type":27,"tag":28,"props":192,"children":193},{},[194],{"type":32,"value":195},"Toutes les 4 à 6 semaines, ou en début de bloc d'entraînement : c'est un repère courant, pas une règle issue d'études. Refais-le dans les mêmes conditions (heure, matériel, parcours). Entre deux tests, si tes séances au seuil deviennent nettement plus faciles, c'est aussi le signe que ta FTP a bougé.",{"question":197,"answer":198},"Peut-on faire le test FTP sur home trainer ?",{"type":24,"children":199},[200],{"type":27,"tag":28,"props":201,"children":202},{},[203],{"type":32,"value":204},"Oui, et c'est même le plus simple pour tenir un effort régulier : ni arrêt ni intersection. Ventile bien la pièce et désactive le mode ERG pendant les deux efforts à fond. Garde ensuite le home trainer pour tes prochains tests : un résultat en intérieur et un résultat sur route ne se comparent pas toujours.",{"level":206,"text":207},"moderate",{"type":24,"children":208},[209],{"type":27,"tag":28,"props":210,"children":211},{},[212],{"type":32,"value":213},"Protocole décrit par Hunter Allen et Andrew Coggan dans Training and Racing with a Power Meter (VeloPress, plusieurs éditions) : 95 % de la puissance sur 20 minutes comme estimation de la puissance tenable une heure. Il est souvent attribué à Hunter Allen plutôt qu'à Coggan. D'autres tests utilisent d'autres facteurs : 90 % de la moyenne sur 8 minutes chez Carmichael, 75 % de ta minute la plus forte pour le test en rampe. Plusieurs études ont comparé la FTP ainsi estimée à des indicateurs de laboratoire, avec un accord correct en moyenne et des écarts d'un cycliste à l'autre. Les cibles en % FTP de l'échauffement et des efforts sont des choix Wattson ; sur les deux efforts à fond, ce ne sont que des repères. Bilan : test de terrain de référence, estimation et non mesure 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