[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-cruise-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":21,"facts":189,"blocks":393,"related":409},"cycling-cruise-intervals","cycling","threshold","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Cruise intervals vélo : 6 × 3 min de 95 à 105 %","Les cruise intervals à vélo : 6 efforts de 3 min qui montent de 95 à 105 % de ta FTP, 1 min de récup. Watts pour une FTP de 200 à 300 W. 48 min au total.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Bernhardt G., cruise intervals 6 × 3 min (description d'entraîneuse)",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":143,"evidence":180},"Cruise intervals à vélo (6 × 3 min)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les cruise intervals à vélo : 6 efforts de 3 minutes autour de ton seuil, de 95–97 % de ta FTP pour le premier à 103–105 % pour le dernier, avec 1 minute de récup. 18 minutes de travail en 48 minutes. Une porte d'entrée idéale vers le travail au seuil.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Les cruise intervals travaillent ton seuil en efforts courts. La minute de récup ne suffit pas à récupérer complètement, mais elle soulage assez pour que tu roules un peu plus fort, en moyenne, que sur 20 minutes d'affilée : les derniers efforts passent même légèrement au-dessus de ta FTP.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"La progression d'un effort à l'autre a deux effets. Elle t'oblige à partir sous le seuil, là où l'on est tenté de commencer trop fort. Et elle t'apprend à finir plus vite que tu n'as commencé, exactement ce que demande un contre-la-montre bien géré. La séance vient de la tradition des entraîneurs, Joe Friel puis Gale Bernhardt, plus que des laboratoires.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les cyclistes de niveau intermédiaire qui abordent le seuil : 3 minutes, c'est assez court pour rester lucide, même quand ça pique. Une bonne préparation au contre-la-montre de 40 km. Il te faut une FTP mesurée récemment. Quand la séance devient facile, le ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-threshold-intervals",[59],{"type":32,"value":60},"seuil 2 × 20",{"type":32,"value":62}," est l'étape suivante.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Une séance au seuil par semaine suffit le plus souvent, avec au moins un jour facile avant et après. Évite la veille d'une sortie longue ou d'une course. Pour progresser, la même source propose d'allonger les efforts : 4 à 7 × 4 minutes avec 1 minute de récup, puis 3 à 5 × 6 minutes avec 2 minutes, puis 2 à 5 × 8 minutes avec 2 minutes.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Le mode ERG convient bien à cette séance : il marque chaque marche de la progression sans que tu aies à y penser.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"6 efforts de 3 minutes, avec 1 minute très facile à 40–55 % entre chaque. Les efforts montent par petites marches : 95–97 % de ta FTP pour le premier, puis 97–99, 98–100, 100–102, 101–103, et 103–105 % pour le dernier. Pour une FTP de 250 W, de 238–243 W à 258–263 W. Si tu roules au cardio, démarre le chrono dès que tu accélères : ta fréquence cardiaque réagit avec retard et monte d'un effort à l'autre, c'est normal.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes très faciles, à 40–55 % de ta FTP. Si le dernier effort est passé sans difficulté, la prochaine étape est d'allonger les efforts à 4 minutes, pas de monter les cibles.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Les premiers efforts paraissent faciles, presque trop. Les deux derniers sont durs, souffle court et jambes chargées, mais ils ne durent que 3 minutes. La minute de récup est calibrée pour être exactement trop courte. Repère : 8 sur 10 sur les derniers efforts.",[100,109,118,127],{"title":101,"body":102},"Partir au niveau du dernier effort",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"La séance monte en puissance : le premier effort à 105 %, c'est le sixième qui s'effondre. Respecte les marches, même si les premières paraissent trop faciles.",{"title":110,"body":111},"Arrêter de pédaler pendant la minute de récup",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"La minute se roule très facilement, mais elle se roule. Roue libre, les jambes se raidissent et la relance de l'effort suivant coûte plus cher.",{"title":119,"body":120},"Monter les cibles au lieu d'allonger",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"Quand la séance devient facile, la progression prévue est d'allonger les efforts, 4, puis 6, puis 8 minutes, pas de dépasser 105 %. Au-delà, tu quittes le seuil pour la VO₂max.",{"title":128,"body":129},"Se caler sur le cardio dès la première seconde",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Ta fréquence cardiaque met une à deux minutes à rattraper ton effort. Si tu attends qu'elle monte pour démarrer le chrono ou pour juger ton intensité, chaque effort sort trop dur.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment.","Une base d'endurance régulière depuis quelques semaines.",[141,142],"Tu es fatigué, ou une sortie longue ou une course est prévue le lendemain.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts soutenus.",[144,153,162,171],{"question":145,"answer":146},"À quelle puissance faire des cruise intervals à vélo ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"De 95–97 % de ta FTP pour le premier effort à 103–105 % pour le dernier, par petites marches. Pour une FTP de 200 W, de 190–194 W à 206–210 W ; pour 300 W, de 285–291 W à 309–315 W. La minute de récup se roule à 40–55 %.",{"question":154,"answer":155},"Pourquoi les efforts montent-ils d'une répétition à l'autre ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160],{"type":32,"value":161},"Pour t'empêcher de partir trop fort, et pour t'apprendre à finir plus vite que tu n'as commencé. La source d'origine décrit la séance au cardio, du bas de la zone 4 au haut de la zone 5a de Joe Friel ; sa traduction en 95 à 105 % de FTP est une conversion Wattson.",{"question":163,"answer":164},"Cruise intervals ou 2 × 20 au seuil ?",{"type":24,"children":165},[166],{"type":27,"tag":28,"props":167,"children":168},{},[169],{"type":32,"value":170},"Les cruise intervals pour commencer : efforts courts, récup fréquente, et une moyenne un peu plus haute qu'en continu. Le 2 × 20 demande de tenir 20 minutes sans pause, plus proche d'un contre-la-montre. La progression des cruise intervals mène naturellement au second.",{"question":172,"answer":173},"Comment progresser avec les cruise intervals ?",{"type":24,"children":174},[175],{"type":27,"tag":28,"props":176,"children":177},{},[178],{"type":32,"value":179},"En allongeant les efforts : 4 à 7 × 4 minutes avec 1 minute de récup, puis 3 à 5 × 6 minutes avec 2 minutes, puis 2 à 5 × 8 minutes avec 2 minutes. Refais un test de FTP après 4 à 6 semaines : si elle a monté, tes cibles se recalculent.",{"level":181,"text":182},"practice",{"type":24,"children":183},[184],{"type":27,"tag":28,"props":185,"children":186},{},[187],{"type":32,"value":188},"Séance décrite par l'entraîneuse Gale Bernhardt, dans la lignée des cruise intervals de Joe Friel (The Cyclist's Training Bible ; la description de Friel n'a pas été consultée directement). La source décrit la séance au cardio, des zones 4 à 5a du système de Friel : premier effort en bas de zone 4, dernier en haut de zone 5a. Il s'agit d'une source d'entraîneur, sans étude dédiée. La conversion de cette progression en 95 à 105 % de FTP, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne confiance sur la structure, moyenne sur la conversion en 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