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Une moyenne au seuil, avec du rythme. 1 h 28.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Étude de 2023, Journal of Science and Cycling : trois répartitions d'une même puissance moyenne sur 6 × 8 min",null,{"h1":22,"summary":23,"purpose":34,"execution":61,"feel":83,"mistakes":90,"not_for":136,"faq":144,"evidence":181},"60\u002F60 autour du seuil (6 × 8 min)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le 60\u002F60 à vélo : 6 blocs de 8 minutes, chacun fait de 4 alternances d'1 minute à 110 % de ta FTP et d'1 minute à 90 %, avec 3 minutes de récup entre les blocs. 48 minutes autour du seuil en 1 h 28. Pour cyclistes entraînés qui veulent varier.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Chaque bloc a la même moyenne qu'un effort au seuil, 100 % de ta FTP, mais répartie autrement : une minute un cran au-dessus, une minute un cran en dessous. Tu travailles donc ton seuil, avec en prime des relances régulières qui ressemblent à une course en peloton ou à une route vallonnée, et une séance qui passe plus vite dans la tête qu'un long bloc fixe.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Pas de miracle pour autant. L'étude de 2023 qui a testé ce format le comparait à un effort constant et à un 30\u002F15 de même moyenne. Le 60\u002F60 n'a pas fait passer plus de temps près de la VO₂max qu'un effort constant ; c'est le 30\u002F15 qui y parvenait. Choisis-le pour varier ton travail au seuil, pas pour viser la VO₂max.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Les cyclistes entraînés qui ont une FTP récente et plusieurs séances de seuil derrière eux, et qui trouvent les longs blocs fixes monotones. Une bonne base d'endurance est nécessaire : la séance dure près d'une heure et demie, avec 48 minutes autour du seuil.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59],{"type":32,"value":60},"Une séance au seuil par semaine suffit le plus souvent ; le 60\u002F60 peut prendre la place d'un 2 × 20 ou d'over-unders, en alternance. Garde un jour facile avant et après, et évite la veille d'une course. Pour l'aborder, commence par 4 blocs, puis passe à 6 quand les minutes hautes du dernier bloc restent à 110 %.",[62,69,76],{"type":24,"children":63},[64],{"type":27,"tag":28,"props":65,"children":66},{},[67],{"type":32,"value":68},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Si tu roules dehors, rejoins une route plate et dégagée : les changements tombent toutes les minutes.",{"type":24,"children":70},[71],{"type":27,"tag":28,"props":72,"children":73},{},[74],{"type":32,"value":75},"6 blocs de 8 minutes. Chaque bloc enchaîne 4 fois 1 minute à 110 % de ta FTP et 1 minute à 90 %, sans pause ; entre les blocs, 3 minutes faciles à 50–60 %. Pour une FTP de 250 W, tu alternes 275 W et 225 W. La minute basse n'est pas une récup : à 90 %, tu restes au travail. Sur home trainer, le mode ERG suit très bien des changements toutes les minutes ; dehors, garde le même braquet et joue sur la cadence.",{"type":24,"children":77},[78],{"type":27,"tag":28,"props":79,"children":80},{},[81],{"type":32,"value":82},"10 minutes très faciles, à 40–55 % de ta FTP. Après 48 minutes de travail, laisse la respiration revenir complètement avant de t'arrêter.",{"type":24,"children":84},[85],{"type":27,"tag":28,"props":86,"children":87},{},[88],{"type":32,"value":89},"Les premiers blocs ont un côté presque ludique : une minute dure, une minute moins dure. À partir du troisième, les minutes à 110 % piquent, et la minute à 90 % paraît de plus en plus courte. Dans l'ensemble, une séance longue et dure, mais qui passe plus vite qu'un bloc continu. Repère : 7 à 8 sur 10.",[91,100,118,127],{"title":92,"body":93},"Prendre la minute basse pour une récup",{"type":24,"children":94},[95],{"type":27,"tag":28,"props":96,"children":97},{},[98],{"type":32,"value":99},"Descendre bien sous 90 % pendant la minute basse fait chuter la moyenne du bloc sous ton seuil. La séance devient alors du fractionné plus facile, et perd son intérêt.",{"title":101,"body":102},"En attendre un travail de VO₂max",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107,109,116],{"type":32,"value":108},"L'étude qui a testé ce format n'a pas montré plus de temps près de la VO₂max qu'un effort constant. Si c'est ta cible, prends plutôt le ",{"type":27,"tag":110,"props":111,"children":113},"a",{"href":112},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-ronnestad-30-15",[114],{"type":32,"value":115},"30\u002F15 de Rønnestad",{"type":32,"value":117},".",{"title":119,"body":120},"Sprinter les minutes hautes",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"110 %, c'est une relance franche, pas un sprint. Partir à fond sur les premières secondes de chaque minute haute ajoute des pics inutiles et use les jambes pour les derniers blocs.",{"title":128,"body":129},"Faire les six blocs dès la première fois",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"48 minutes autour du seuil, c'est beaucoup. Avec 4 blocs, tu découvres le format sans craquer ; le cinquième et le sixième viennent ensuite.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment.","Plusieurs séances de seuil déjà faites, et une base d'endurance pour tenir près d'1 h 30.",[141,142,143],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Ta seule route possible a des carrefours ou des feux : les changements de minute deviennent impossibles à suivre.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts soutenus.",[145,154,163,172],{"question":146,"answer":147},"À quelle puissance faire un 60\u002F60 à vélo ?",{"type":24,"children":148},[149],{"type":27,"tag":28,"props":150,"children":151},{},[152],{"type":32,"value":153},"1 minute à 110 % de ta FTP, puis 1 minute à 90 %. Pour une FTP de 200 W : 220 W, puis 180 W. Pour 250 W : 275 W, puis 225 W. Pour 300 W : 330 W, puis 270 W. Ce sont les valeurs exactes de l'étude, qui donnent une moyenne de 100 % de ta FTP sur chaque bloc.",{"question":155,"answer":156},"Le 60\u002F60 est-il meilleur qu'un effort constant au seuil ?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161],{"type":32,"value":162},"Pas d'après l'étude qui l'a testé en 2023 : à moyenne égale, il n'a pas fait passer plus de temps près de la VO₂max qu'un effort constant à 100 % de la FTP. Son intérêt est ailleurs : varier le travail au seuil, habituer les jambes aux relances et rendre une longue séance moins monotone.",{"question":164,"answer":165},"60\u002F60 ou 30\u002F15 : quelle différence ?",{"type":24,"children":166},[167],{"type":27,"tag":28,"props":168,"children":169},{},[170],{"type":32,"value":171},"Le 30\u002F15 de Rønnestad alterne 30 secondes très au-dessus du seuil et 15 secondes de récup : c'est une séance de VO₂max. Le 60\u002F60 reste autour du seuil, avec des écarts beaucoup plus faibles. Dans l'étude qui les comparait à moyenne égale, le 30\u002F15 a donné le plus de temps près de la VO₂max.",{"question":173,"answer":174},"Peut-on faire le 60\u002F60 en extérieur ?",{"type":24,"children":175},[176],{"type":27,"tag":28,"props":177,"children":178},{},[179],{"type":32,"value":180},"Oui, sur une route plate ou un long faux plat sans carrefour, avec un capteur de puissance. Programme les changements sur ton compteur pour ne pas avoir à compter. Garde le même braquet et joue sur la cadence : passer de 225 à 275 W en une seconde devient plus simple.",{"level":182,"text":183},"limited",{"type":24,"children":184},[185],{"type":27,"tag":28,"props":186,"children":187},{},[188],{"type":32,"value":189},"Étude publiée en 2023 dans le Journal of Science and Cycling, chez 19 cyclistes bien entraînés, femmes et hommes. Elle compare trois façons de répartir la même puissance moyenne sur 6 × 8 min : effort constant à 100 % de la FTP, 60\u002F60 (110 % \u002F 90 %) et 30\u002F15 (118 % \u002F 60 %). Le 60\u002F60 n'a pas fait mieux que l'effort constant ; c'est le 30\u002F15 qui a donné le plus de temps près de la VO₂max. Ce sont des mesures sur une seule séance, pas sur plusieurs semaines. Les intensités sont celles de l'étude, où la FTP était définie comme la puissance maximale sur 40 minutes. La durée des récups entre les blocs n'apparaît pas dans le résumé consulté : les 3 minutes, l'échauffement et le retour au calme sont des choix Wattson. Les auteurs ne sont pas cités ici, faute de référence complète vérifiée. Bilan : bonne preuve sur la structure, faible sur un bénéfice propre au 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