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Plus l'effort est court, plus la cible monte. Dans ces fiches, la PMA est estimée à 120–130 % de ta FTP ; si tu connais ta PMA mesurée, tu peux t'y référer directement.",{"question":234,"answer":235},"Combien de séances de PMA par semaine ?",{"type":28,"children":236},[237],{"type":31,"tag":32,"props":238,"children":239},{},[240],{"type":36,"value":241},"Une à deux en général, avec au moins un jour facile entre deux séances intenses, et jamais la veille d'une sortie longue ou d'une course. Le reste de ta semaine se roule surtout en endurance facile. Ce sont des repères d'entraînement courants, à adapter à ton volume, pas des règles issues d'études.",{"question":243,"answer":244},"Efforts courts ou longs pour développer sa VO₂max ?",{"type":28,"children":245},[246],{"type":31,"tag":32,"props":247,"children":248},{},[249],{"type":36,"value":250},"Les deux fonctionnent. Dans les études de Rønnestad, le 30\u002F15 a fait mieux que le 4 × 5 minutes sur plusieurs semaines. Les efforts longs restent plus proches d'une montée de quelques minutes et plus simples à rouler. Alterner les deux sur un bloc est une bonne façon de varier le stimulus.",{"question":252,"answer":253},"PMA et VO₂max : quelle différence ?",{"type":28,"children":254},[255],{"type":31,"tag":32,"props":256,"children":257},{},[258],{"type":36,"value":259},"La VO₂max est un débit d'oxygène, mesuré en laboratoire. La PMA, ta puissance maximale aérobie, est la puissance que tu développes quand tu atteins cette VO₂max : c'est elle qui se lit sur ton capteur. Travailler à ta PMA, c'est donc travailler ta VO₂max, avec des watts comme repère.",[261,325,349,371,415,505,532,552,624,756,789,817],{"slug":262,"sport":4,"category":5,"level":263,"intensity_unit":264,"name":265,"card_summary":266,"duration_seconds":267,"profile":268,"work":322},"cycling-short-intervals-30-30","intermediate","watt","30\u002F30 à PMA (2 × 10)","Deux séries de 10 × 30 s à PMA, 30 s faciles entre chaque : 10 minutes de travail de VO₂max, le classique du fractionné court à 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