[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-threshold-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":205,"blocks":342,"related":350},"cycling-threshold-intervals","cycling","threshold","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Seuil 2x20 : 95–100 % FTP, 10 min de récup","Le 2x20 au seuil à vélo : 2 blocs de 20 min à 95–100 % de ta FTP, 10 min faciles entre les deux. Watts pour une FTP de 200 à 300 W, progression. 1 h 15.",[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":86,"feel":108,"mistakes":115,"not_for":152,"faq":159,"evidence":196},"Seuil 2 × 20 min",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le 2x20 au seuil : 2 blocs de 20 minutes à 95–100 % de ta FTP, avec 10 minutes faciles entre les deux. 40 minutes au seuil en 1 h 15 de séance. La séance la plus classique de l'entraînement à la puissance, pour cyclistes qui ont déjà fait du sweet spot.",{"adaptation":35,"for_whom":55,"when":71},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Le 2 × 20 vise ta FTP elle-même, la puissance que tu tiens environ une heure. Ton seuil marque la limite au-delà de laquelle le lactate s'accumule plus vite que ton organisme ne l'élimine. Rouler longtemps juste sous cette limite, au haut du niveau 4 de Coggan, pousse ton corps à la repousser : c'est la puissance des contre-la-montre, des longs cols et des échappées.",{"type":27,"tag":28,"props":43,"children":44},{},[45,47,53],{"type":32,"value":46},"Pourquoi des blocs de 20 minutes ? Hunter Allen, coauteur avec Andrew Coggan de ",{"type":27,"tag":48,"props":49,"children":50},"em",{},[51],{"type":32,"value":52},"Training and Racing with a Power Meter",{"type":32,"value":54},", juge peu utiles les efforts de moins de 10 minutes au seuil. Deux blocs de 20 minutes cumulent 40 minutes à l'intensité visée, avec une seule pause pour souffler. Aucune étude n'a testé ce format précis : il repose sur un usage très établi et sur la logique de l'intensité.",{"type":24,"children":56},[57],{"type":27,"tag":28,"props":58,"children":59},{},[60,62,69],{"type":32,"value":61},"Les cyclistes de niveau intermédiaire, après quelques semaines de ",{"type":27,"tag":63,"props":64,"children":66},"a",{"href":65},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-sweet-spot-intervals",[67],{"type":32,"value":68},"sweet spot 2 × 20",{"type":32,"value":70},", qui se roule un cran plus bas. Une FTP à jour est indispensable : 40 minutes à 95–100 % ne laissent aucune marge. Si tu prépares un contre-la-montre, une cyclosportive de montagne ou une échappée, c'est la séance qui ressemble le plus à ton effort de course.",{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76,78,84],{"type":32,"value":77},"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 y arriver, commence par 3 × 10 minutes, puis 3 × 15, avant le 2 × 20 ; ensuite, passe à 3 × 20, ou au ",{"type":27,"tag":63,"props":79,"children":81},{"href":80},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fthreshold\u002Fcycling-seiler-4x16",[82],{"type":32,"value":83},"4 × 16 de Seiler",{"type":32,"value":85},".",[87,94,101],{"type":24,"children":88},[89],{"type":27,"tag":28,"props":90,"children":91},{},[92],{"type":32,"value":93},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Dehors, profite de l'échauffement pour rejoindre une route sans carrefour ni descente, ou le pied d'un col de 20 minutes.",{"type":24,"children":95},[96],{"type":27,"tag":28,"props":97,"children":98},{},[99],{"type":32,"value":100},"2 blocs de 20 minutes à 95–100 % de ta FTP, soit 238 à 250 W pour une FTP de 250 W, avec 10 minutes faciles à 50–60 % entre les deux. Pars au bas de la plage sur les cinq premières minutes, puis installe-toi. Garde une cadence régulière et une position que tu peux tenir 20 minutes : c'est souvent la nuque ou le dos qui lâchent avant les jambes. Si tu ne tiens pas le second bloc, baisse de 2 à 3 % plutôt que d'arrêter.",{"type":24,"children":102},[103],{"type":27,"tag":28,"props":104,"children":105},{},[106],{"type":32,"value":107},"10 minutes très faciles, à 40–55 % de ta FTP. Note comment s'est passé le second bloc : s'il a fallu baisser dès les premières minutes, ta FTP est probablement surestimée, et un nouveau test s'impose.",{"type":24,"children":109},[110],{"type":27,"tag":28,"props":111,"children":112},{},[113],{"type":32,"value":114},"Dur mais contrôlé : l'allure d'un contre-la-montre d'une heure. Le premier bloc paraît tenable, la fin du second demande de la concentration et un peu d'obstination. Vingt minutes, c'est à peu près le temps qu'il faut pour regretter d'avoir mis ta FTP à jour. Repère : 7 à 8 sur 10.",[116,125,134,143],{"title":117,"body":118},"Le confondre avec le sweet spot 2 × 20",{"type":24,"children":119},[120],{"type":27,"tag":28,"props":121,"children":122},{},[123],{"type":32,"value":124},"Même notation, autre séance. Le sweet spot se roule à 88–94 % de ta FTP avec 5 minutes de récup ; le 2 × 20 au seuil, à 95–100 % avec 10 minutes. Si tu cherches une séance que tu peux refaire souvent, c'est le sweet spot.",{"title":126,"body":127},"Rouler sur une FTP surestimée",{"type":24,"children":128},[129],{"type":27,"tag":28,"props":130,"children":131},{},[132],{"type":32,"value":133},"À 95–100 %, une FTP trop haute de quelques pour cent rend le second bloc impossible. La séance sert alors de test involontaire : si tu craques systématiquement, refais un test plutôt que de forcer.",{"title":135,"body":136},"Partir au-dessus de la plage",{"type":24,"children":137},[138],{"type":27,"tag":28,"props":139,"children":140},{},[141],{"type":32,"value":142},"Sur des jambes fraîches, 105 % paraissent faciles pendant cinq minutes. Le prix se paie au quart d'heure suivant. Commence au bas de la plage, et ne monte qu'à mi-parcours du second bloc s'il te reste de la marge.",{"title":144,"body":145},"Couper au lieu d'ajuster",{"type":24,"children":146},[147],{"type":27,"tag":28,"props":148,"children":149},{},[150],{"type":32,"value":151},"Arrêter un bloc à la 14e minute retire l'essentiel du bénéfice. Baisser de 2 à 3 % et finir garde la séance dans la bonne zone, juste un peu plus bas.",{"prerequisites":153,"avoid_if":156},[154,155],"Une FTP mesurée récemment.","Quelques semaines de sweet spot ou de blocs au seuil plus courts.",[157,158],"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.",[160,169,178,187],{"question":161,"answer":162},"À quelle puissance faire un 2x20 au seuil ?",{"type":24,"children":163},[164],{"type":27,"tag":28,"props":165,"children":166},{},[167],{"type":32,"value":168},"À 95–100 % de ta FTP : 190 à 200 W pour une FTP de 200 W, 238 à 250 W pour 250 W, 285 à 300 W pour 300 W. C'est le haut du niveau 4 de Coggan, qui va de 91 à 105 %. Pars au bas de la plage, et garde le haut pour la fin du second bloc.",{"question":170,"answer":171},"Quelle différence entre 2x20 seuil et sweet spot 2x20 ?",{"type":24,"children":172},[173],{"type":27,"tag":28,"props":174,"children":175},{},[176],{"type":32,"value":177},"L'intensité et la récup. Le sweet spot se roule à 88–94 % de ta FTP avec 5 minutes entre les blocs ; le seuil, à 95–100 % avec 10 minutes. Le sweet spot fatigue moins et se répète plus souvent ; le seuil est plus proche d'un effort de contre-la-montre.",{"question":179,"answer":180},"Combien de récup entre les deux blocs de 20 minutes ?",{"type":24,"children":181},[182],{"type":27,"tag":28,"props":183,"children":184},{},[185],{"type":32,"value":186},"Ici, 10 minutes faciles, à 50–60 % de ta FTP. Aucune valeur de référence n'existe : c'est un choix Wattson, assez long pour que le second bloc se roule à la même puissance que le premier. Si le second s'écroule malgré tout, c'est plutôt ta FTP qu'il faut revoir.",{"question":188,"answer":189},"Comment progresser vers le 2x20 au seuil ?",{"type":24,"children":190},[191],{"type":27,"tag":28,"props":192,"children":193},{},[194],{"type":32,"value":195},"Par la durée des blocs, à intensité égale : 3 × 10 minutes, puis 3 × 15, puis 2 × 20. Une fois le 2 × 20 maîtrisé, passe à 3 × 20 ou à des blocs plus longs, et refais un test de FTP après 4 à 6 semaines : si elle a monté, tes cibles suivent.",{"level":197,"text":198},"practice",{"type":24,"children":199},[200],{"type":27,"tag":28,"props":201,"children":202},{},[203],{"type":32,"value":204},"Format classique de l'entraînement à la puissance, associé au niveau 4 (seuil) des zones d'Andrew Coggan, de 91 à 105 % de la FTP. Hunter Allen, coauteur avec Coggan de Training and Racing with a Power Meter, juge peu utiles les efforts de moins de 10 minutes au seuil, d'où des blocs longs. Aucun protocole scientifique n'est attribué à ce format précis, et aucune étude contrôlée ne l'a comparé à d'autres séances de seuil. La plage de 95–100 %, la récup de 10 minutes, faute de valeur de référence, l'échauffement et le retour au calme sont des choix Wattson. Bilan : usage très établi, preuve indirecte.",{"duration_seconds":206,"block_count":207,"load_estimate":208,"time_in_zone":209,"phases":219,"targets":259,"work":329,"profile":330},4500,7,81,[210,213,216],{"zone":211,"seconds":212},1,1500,{"zone":214,"seconds":215},2,600,{"zone":217,"seconds":218},4,2400,[220,236,253],{"role":221,"first_block":222,"last_block":214,"duration_seconds":223,"intensity_min":224,"intensity_max":225,"pattern":226},"warmup",0,900,"45","75",[227,231,234],{"kind":228,"zone":211,"duration_seconds":229,"intensity_min":224,"intensity_max":230,"cadence_min":20,"cadence_max":20},"step",300,"55",{"kind":228,"zone":214,"duration_seconds":229,"intensity_min":232,"intensity_max":233,"cadence_min":20,"cadence_max":20},"56","65",{"kind":228,"zone":214,"duration_seconds":229,"intensity_min":235,"intensity_max":225,"cadence_min":20,"cadence_max":20},"66",{"role":237,"first_block":238,"last_block":239,"duration_seconds":240,"intensity_min":241,"intensity_max":242,"pattern":243},"main",3,5,3000,"50","100",[244],{"kind":245,"count":214,"unit":246,"last_omitted":252},"repeat",[247,250],{"kind":228,"zone":217,"duration_seconds":248,"intensity_min":249,"intensity_max":242,"cadence_min":20,"cadence_max":20},1200,"95",{"kind":228,"zone":211,"duration_seconds":215,"intensity_min":241,"intensity_max":251,"cadence_min":20,"cadence_max":20},"60",true,{"role":254,"first_block":255,"last_block":255,"duration_seconds":215,"intensity_min":256,"intensity_max":230,"pattern":257},"cooldown",6,"40",[258],{"kind":228,"zone":211,"duration_seconds":215,"intensity_min":256,"intensity_max":230,"cadence_min":20,"cadence_max":20},[260,272,285,298,309,321],{"intensity_min":249,"intensity_max":242,"zone":217,"total_seconds":218,"step_seconds":248,"roles":261,"watts":262,"paces":271},[237],[263,266,269],{"ftp":264,"watts_min":265,"watts_max":264},200,190,{"ftp":267,"watts_min":268,"watts_max":267},250,238,{"ftp":229,"watts_min":270,"watts_max":229},285,[],{"intensity_min":235,"intensity_max":225,"zone":214,"total_seconds":229,"step_seconds":229,"roles":273,"watts":274,"paces":284},[221],[275,278,281],{"ftp":264,"watts_min":276,"watts_max":277},132,150,{"ftp":267,"watts_min":279,"watts_max":280},165,188,{"ftp":229,"watts_min":282,"watts_max":283},198,225,[],{"intensity_min":232,"intensity_max":233,"zone":214,"total_seconds":229,"step_seconds":229,"roles":286,"watts":287,"paces":297},[221],[288,291,294],{"ftp":264,"watts_min":289,"watts_max":290},112,130,{"ftp":267,"watts_min":292,"watts_max":293},140,163,{"ftp":229,"watts_min":295,"watts_max":296},168,195,[],{"intensity_min":241,"intensity_max":251,"zone":211,"total_seconds":215,"step_seconds":215,"roles":299,"watts":300,"paces":308},[237],[301,304,306],{"ftp":264,"watts_min":302,"watts_max":303},100,120,{"ftp":267,"watts_min":305,"watts_max":277},125,{"ftp":229,"watts_min":277,"watts_max":307},180,[],{"intensity_min":224,"intensity_max":230,"zone":211,"total_seconds":229,"step_seconds":229,"roles":310,"watts":311,"paces":320},[221],[312,315,318],{"ftp":264,"watts_min":313,"watts_max":314},90,110,{"ftp":267,"watts_min":316,"watts_max":317},113,138,{"ftp":229,"watts_min":319,"watts_max":279},135,[],{"intensity_min":256,"intensity_max":230,"zone":211,"total_seconds":215,"step_seconds":215,"roles":322,"watts":323,"paces":328},[254],[324,326,327],{"ftp":264,"watts_min":325,"watts_max":314},80,{"ftp":267,"watts_min":302,"watts_max":317},{"ftp":229,"watts_min":303,"watts_max":279},[],{"intensity_min":249,"intensity_max":242,"zone":217,"seconds":218},[331,332,334,336,338,339,340],{"zone":211,"duration_seconds":229,"intensity":241},{"zone":214,"duration_seconds":229,"intensity":333},"60.5",{"zone":214,"duration_seconds":229,"intensity":335},"70.5",{"zone":217,"duration_seconds":248,"intensity":337},"97.5",{"zone":211,"duration_seconds":215,"intensity":230},{"zone":217,"duration_seconds":248,"intensity":337},{"zone":211,"duration_seconds":215,"intensity":341},"47.5",[343,344,345,346,347,348,349],{"zone":211,"duration_seconds":229,"intensity_min":224,"intensity_max":230},{"zone":214,"duration_seconds":229,"intensity_min":232,"intensity_max":233},{"zone":214,"duration_seconds":229,"intensity_min":235,"intensity_max":225},{"zone":217,"duration_seconds":248,"intensity_min":249,"intensity_max":242},{"zone":211,"duration_seconds":215,"intensity_min":241,"intensity_max":251},{"zone":217,"duration_seconds":248,"intensity_min":249,"intensity_max":242},{"zone":211,"duration_seconds":215,"intensity_min":256,"intensity_max":230},[351,379,396],{"slug":352,"sport":5,"category":6,"level":7,"intensity_unit":8,"name":353,"duration_seconds":354,"profile":355,"relation":378},"cycling-cruise-intervals","Cruise 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