[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-criss-cross":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":199,"blocks":416,"related":461},"cycling-criss-cross","cycling","threshold","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Criss-cross vélo : 20 min de 95 à 105 % FTP","Le criss-cross à vélo : 20 min sans arrêt où ta puissance monte de 95 à 105 % de ta FTP puis redescend, 5 fois. Watts pour FTP 200 à 300 W. 45 min.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Bernhardt G., séance « Criss-Cross Threshold » (description d'entraîneuse)",null,{"h1":22,"summary":23,"purpose":34,"execution":78,"feel":100,"mistakes":107,"not_for":144,"faq":153,"evidence":190},"Criss-cross au seuil (20 min continues)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le criss-cross à vélo : 20 minutes continues, en 5 vagues de 4 minutes où ta puissance monte de 95 à 105 % de ta FTP, puis redescend. 45 minutes de séance. Pour cyclistes intermédiaires déjà à l'aise avec le seuil fractionné.",{"adaptation":35,"for_whom":47,"when":71},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Tenir une puissance fixe pendant 20 minutes, c'est surtout de la patience. Le criss-cross ajoute du contrôle : tu passes sans cesse d'un peu sous ton seuil à un peu au-dessus, par paliers de 30 secondes, sans jamais revenir à une allure de récup. Le haut de chaque vague te fait franchir la limite où la fatigue s'accumule ; la descente te ramène juste en dessous, mais assez haut pour que tu ne récupères presque pas.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"C'est exactement ce que demande un parcours vallonné ou un relais dans un groupe : monter un peu, redescendre, sans jamais lâcher l'effort. La séance travaille donc le seuil et l'art de le doser. Aucune étude ne l'a testée : elle vient de la pratique d'entraîneurs, comme la plupart des séances de seuil.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61,63,69],{"type":32,"value":53},"Les cyclistes de niveau intermédiaire qui ont déjà fait plusieurs séances de seuil fractionné, des ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-cruise-intervals",[59],{"type":32,"value":60},"cruise intervals",{"type":32,"value":62}," ou un ",{"type":27,"tag":55,"props":64,"children":66},{"href":65},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-threshold-intervals",[67],{"type":32,"value":68},"seuil 2 × 20",{"type":32,"value":70},", et qui veulent varier. Une FTP récente est indispensable : avec quelques pour cent d'écart d'un palier à l'autre, une FTP fausse brouille toute la séance.",{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"Une fois par semaine au plus, en alternance avec un 2 × 20 ou des over-unders, jamais en plus. Laisse un jour facile avant et après, et évite la veille d'une course. Pour progresser, allonge le bloc à 25 puis 30 minutes, ou fais deux blocs de 20 minutes séparés par une vraie récup.",[79,86,93],{"type":24,"children":80},[81],{"type":27,"tag":28,"props":82,"children":83},{},[84],{"type":32,"value":85},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Profite des dernières minutes pour régler ton home trainer et vérifier que les paliers s'affichent bien.",{"type":24,"children":87},[88],{"type":27,"tag":28,"props":89,"children":90},{},[91],{"type":32,"value":92},"20 minutes sans arrêt, en 5 vagues de 4 minutes. Chaque vague monte par paliers de 30 secondes, de 95–96 % à 97–98 % puis 100–101 %, tient 1 minute en haut à 103–105 %, puis redescend dans l'ordre inverse. Pour une FTP de 250 W, tu passes de 238–240 W à 258–263 W. En mode ERG, le home trainer s'occupe des changements ; en extérieur, choisis un parcours plat ou à peine vallonné et fais les transitions en douceur, sans à-coups.",{"type":24,"children":94},[95],{"type":27,"tag":28,"props":96,"children":97},{},[98],{"type":32,"value":99},"10 minutes très faciles, à 40–55 % de ta FTP. C'est le premier vrai moment de récup depuis le début du bloc : bois, et laisse la respiration revenir.",{"type":24,"children":101},[102],{"type":27,"tag":28,"props":103,"children":104},{},[105],{"type":32,"value":106},"Le haut des vagues est dur, et les descentes ne reposent pas : à 95 %, tu es encore au travail. Les premières vagues paraissent faciles, la quatrième commence à peser, la cinquième demande toute ta concentration. Ceux qui aiment les intervalles avec une vraie pause vont découvrir la nostalgie. Repère : 8 sur 10 en haut des vagues.",[108,117,126,135],{"title":109,"body":110},"Le confondre avec les over-unders",{"type":24,"children":111},[112],{"type":27,"tag":28,"props":113,"children":114},{},[115],{"type":32,"value":116},"Les over-unders alternent par sauts nets, 2 minutes sous le seuil et 1 minute au-dessus, en trois blocs avec de la récup. Le criss-cross monte et descend par petites marches, en un seul bloc de 20 minutes. L'un apprend à encaisser une relance, l'autre à doser.",{"title":118,"body":119},"Monter en haut de la vague trop vite",{"type":24,"children":120},[121],{"type":27,"tag":28,"props":122,"children":123},{},[124],{"type":32,"value":125},"En extérieur, la tentation est de sauter directement à 103–105 %. Tu perds alors la progressivité, qui fait tout l'intérêt de la séance, et tu arrives en haut avec plus de fatigue que prévu. Monte d'une marche à la fois.",{"title":127,"body":128},"Prendre les descentes pour de la récup",{"type":24,"children":129},[130],{"type":27,"tag":28,"props":131,"children":132},{},[133],{"type":32,"value":134},"Lâcher l'effort sous 95 % pendant les phases basses transforme la séance en intervalles classiques. Le bas de la vague reste au seuil : c'est voulu.",{"title":136,"body":137},"Ajouter un criss-cross en plus des autres séances de seuil",{"type":24,"children":138},[139],{"type":27,"tag":28,"props":140,"children":141},{},[142],{"type":32,"value":143},"Malgré ses airs ludiques, c'est 20 minutes autour de ta FTP. Il remplace une séance de seuil de la semaine, il ne s'y ajoute pas.",{"prerequisites":145,"avoid_if":149},[146,147,148],"Une FTP mesurée récemment.","Plusieurs séances de seuil fractionné déjà faites.","Idéalement, un home trainer avec mode ERG pour suivre les paliers.",[150,151,152],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Ton seul parcours possible est très vallonné ou plein de carrefours : les paliers deviennent impossibles à suivre.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts soutenus.",[154,163,172,181],{"question":155,"answer":156},"À quelle puissance faire un criss-cross ?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161],{"type":32,"value":162},"De 95 à 105 % de ta FTP, par paliers de 30 secondes. Pour une FTP de 200 W, de 190 à 210 W ; pour 250 W, de 238 à 263 W ; pour 300 W, de 285 à 315 W. La minute en haut de chaque vague se roule à 103–105 % ; le reste, entre 95 et 101 %.",{"question":164,"answer":165},"Quelle différence entre criss-cross et over-unders ?",{"type":24,"children":166},[167],{"type":27,"tag":28,"props":168,"children":169},{},[170],{"type":32,"value":171},"La forme des changements. Les over-unders alternent par sauts nets : 2 minutes à 94–96 %, 1 minute à 104–106 %, en trois blocs de 12 minutes séparés par de la récup. Le criss-cross monte et descend par marches de 30 secondes, en un seul bloc de 20 minutes sans pause. Le premier entraîne les relances, le second le dosage de l'effort.",{"question":173,"answer":174},"Peut-on faire un criss-cross en extérieur ?",{"type":24,"children":175},[176],{"type":27,"tag":28,"props":177,"children":178},{},[179],{"type":32,"value":180},"Oui, sur un parcours plat ou à peine vallonné, avec un capteur de puissance. Affiche le palier en cours sur ton compteur et fais chaque changement en douceur. Un faux plat montant pour le haut de la vague aide, mais évite les routes à carrefours : un arrêt casse le bloc de 20 minutes, qui tire son intérêt de la continuité.",{"question":182,"answer":183},"Pourquoi le criss-cross se roule-t-il en mode ERG ?",{"type":24,"children":184},[185],{"type":27,"tag":28,"props":186,"children":187},{},[188],{"type":32,"value":189},"Parce qu'il compte 35 paliers en 20 minutes. En mode ERG, le home trainer règle la résistance à chaque changement : tu n'as qu'à tenir ta cadence. Sans ERG, tu peux suivre les paliers aux vitesses, mais la précision baisse, surtout entre 97 et 101 %.",{"level":191,"text":192},"practice",{"type":24,"children":193},[194],{"type":27,"tag":28,"props":195,"children":196},{},[197],{"type":32,"value":198},"Séance « Criss-Cross Threshold » décrite par l'entraîneuse Gale Bernhardt, conseillée après plusieurs séances d'intervalles fractionnés. La source la décrit au cardio, du bas de la zone 4 au haut de la zone 5a du système de Joe Friel, avec des montées et des descentes d'environ 2 minutes. La conversion en 95 à 105 % de la FTP, les paliers de 30 secondes qui représentent chaque montée, l'échauffement et le retour au calme sont des choix Wattson. C'est une source d'entraîneur, sans étude dédiée. Bilan : bonne confiance dans la structure, moyenne dans la conversion en 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