[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-fast-start-vo2max":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":198,"blocks":366,"related":385},"cycling-fast-start-vo2max","cycling","vo2max","advanced","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"VO2max départ rapide : 5 × 5 min à vélo","Intervalles VO2max à départ rapide : 5 × 5 min lancées 2 min à 120–130 % de ta FTP, finies à 104–110 %, 3 min de récup. Watts de FTP 200 à 300 W. 1 h 02.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Mølmen K. S., Rønnestad B. R., revue sur l'entraînement par intervalles, 2024",null,{"h1":22,"summary":23,"purpose":34,"execution":78,"feel":100,"mistakes":107,"not_for":144,"faq":152,"evidence":189},"VO₂max à départ rapide 5 × 5 min",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Intervalles VO₂max à départ rapide : 5 efforts de 5 minutes, chacun lancé 2 minutes à 120–130 % de ta FTP puis tenu 3 minutes à 104–110 %, avec 3 minutes de récup. 1 h 02 de séance, pour cyclistes avancés déjà rodés aux intervalles de VO₂max.",{"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},"Ta consommation d'oxygène ne monte pas d'un coup : au début d'un effort à puissance constante, elle met une à deux minutes à approcher son maximum. Sur un intervalle de 5 minutes, une bonne part du temps se passe donc à « monter ». Le départ rapide raccourcit cette phase : 2 minutes à 120–130 % de ta FTP amènent ta respiration et ton cœur près du plafond, puis tu baisses à 104–110 % pour finir l'effort sans exploser, en restant tout près de ta VO₂max.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"L'idée vient des travaux de Bent Rønnestad et de son équipe. Elle a été mesurée sur une seule séance : le départ de 2 minutes a allongé le temps passé près de la VO₂max, des départs plus courts non. Personne n'a encore vérifié si cela se traduit par plus de progrès sur plusieurs semaines.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61,63,69],{"type":32,"value":53},"Les cyclistes avancés, avec plusieurs blocs de ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-vo2max-5min-intervals",[59],{"type":32,"value":60},"4 × 5 min",{"type":32,"value":62}," ou de ",{"type":27,"tag":55,"props":64,"children":66},{"href":65},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-norwegian-4x4",[67],{"type":32,"value":68},"4 × 4 norvégien",{"type":32,"value":70}," derrière eux, qui veulent tirer un peu plus de chaque intervalle. Une FTP récente est indispensable : le départ à 120–130 % ne pardonne pas une FTP surestimée.",{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"Une à deux séances de VO₂max par semaine au plus, et celle-ci compte pour une : elle remplace un 4 × 5 classique, elle ne s'y ajoute pas. Garde un jour facile avant et après, et évite la veille d'une course. Si 5 efforts te paraissent beaucoup, commence par 4, puis passe à 5 quand la fin du dernier reste propre.",[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. Pour une séance aussi intense, tu peux ajouter une ou deux accélérations de 20 secondes à la fin, sans t'épuiser.",{"type":24,"children":87},[88],{"type":27,"tag":28,"props":89,"children":90},{},[91],{"type":32,"value":92},"5 efforts de 5 minutes, chacun en deux temps : 2 minutes à 120–130 % de ta FTP, soit 300 à 325 W pour une FTP de 250 W, puis 3 minutes à 104–110 %, soit 260 à 275 W. Entre les efforts, 3 minutes faciles à 50–60 %. Le départ est très dur mais contrôlé : une montée en puissance franche, pas un sprint. Au moment de baisser, garde la même cadence et laisse la respiration rester haute : c'est le but. Sur home trainer en mode ERG, la transition se fait toute seule.",{"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. Si tu as raté la partie à 104–110 % sur les derniers efforts, baisse le départ vers 120 % la prochaine fois plutôt que la fin.",{"type":24,"children":101},[102],{"type":27,"tag":28,"props":103,"children":104},{},[105],{"type":32,"value":106},"Les 2 premières minutes sont très dures, au point que la baisse ressemble à un soulagement. Ce n'en est pas un : le souffle reste au maximum jusqu'à la fin de l'effort, et les 3 minutes à 104–110 % semblent plus longues qu'elles ne le sont. Repère : 9 sur 10 sur le départ, guère moins à la fin.",[108,117,126,135],{"title":109,"body":110},"Faire du départ un sprint",{"type":24,"children":111},[112],{"type":27,"tag":28,"props":113,"children":114},{},[115],{"type":32,"value":116},"Démarrer à fond, debout sur les pédales, ruine les 3 minutes suivantes. Le départ se tient à 120–130 %, assis, comme un effort de 2 minutes très dur. Si tu dépasses largement la plage au bout de 15 secondes, tu es parti trop fort.",{"title":118,"body":119},"Lâcher l'effort après le départ",{"type":24,"children":120},[121],{"type":27,"tag":28,"props":122,"children":123},{},[124],{"type":32,"value":125},"La baisse à 104–110 % est faite pour tenir, pas pour récupérer. Si tu redescends vers ta FTP, tu perds justement le temps près de la VO₂max que le départ devait t'apporter.",{"title":127,"body":128},"Corriger par la fin plutôt que par le départ",{"type":24,"children":129},[130],{"type":27,"tag":28,"props":131,"children":132},{},[133],{"type":32,"value":134},"Si les dernières minutes deviennent impossibles, ne coupe pas la fin de l'effort : réduis le départ à 120 %, voire un peu moins. La partie stabilisée est le cœur de la séance.",{"title":136,"body":137},"L'empiler sur une autre séance de VO₂max",{"type":24,"children":138},[139],{"type":27,"tag":28,"props":140,"children":141},{},[142],{"type":32,"value":143},"Ce format est plus dur qu'un 4 × 5 à puissance constante. Il le remplace dans ta semaine, jamais en plus.",{"prerequisites":145,"avoid_if":148},[146,147],"Une FTP mesurée récemment.","Plusieurs semaines d'intervalles de VO₂max à puissance constante.",[149,150,151],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Tu reprends après une coupure : reviens d'abord à des intervalles constants.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[153,162,171,180],{"question":154,"answer":155},"À quelle puissance faire un intervalle VO2max à départ rapide ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160],{"type":32,"value":161},"Le départ à 120–130 % de ta FTP pendant 2 minutes, puis 104–110 % pendant 3 minutes. Pour une FTP de 200 W : 240 à 260 W, puis 208 à 220 W. Pour 250 W : 300 à 325 W, puis 260 à 275 W. Pour 300 W : 360 à 390 W, puis 312 à 330 W. Ce sont des conversions approchées des intensités décrites par les études.",{"question":163,"answer":164},"Pourquoi un départ de 2 minutes et pas plus court ?",{"type":24,"children":165},[166],{"type":27,"tag":28,"props":167,"children":168},{},[169],{"type":32,"value":170},"Parce que c'est la seule durée qui a montré un effet. Dans les mesures de l'équipe de Rønnestad, un départ rapide de 2 minutes a allongé le temps passé près de la VO₂max, alors que des départs de 1 minute 30 ou de 1 minute n'ont rien changé. Le mécanisme supposé : il faut assez de temps pour que la consommation d'oxygène atteigne son plafond avant de baisser.",{"question":172,"answer":173},"Départ rapide ou puissance variable : lequel choisir ?",{"type":24,"children":174},[175],{"type":27,"tag":28,"props":176,"children":177},{},[178],{"type":32,"value":179},"Les deux visent la même chose, rester plus longtemps près de ta VO₂max. Le départ rapide concentre l'effort au début, puis te laisse tenir une puissance stable : plus simple à doser. La puissance variable répartit trois accélérations dans l'effort : plus ludique, plus exigeante pour la concentration. Alterne-les d'un bloc à l'autre si tu aimes varier.",{"question":181,"answer":182},"Peut-on faire cette séance en extérieur ?",{"type":24,"children":183},[184],{"type":27,"tag":28,"props":185,"children":186},{},[187],{"type":32,"value":188},"Oui, avec un capteur de puissance et une route dégagée de 5 minutes, idéalement un faux plat montant. La difficulté est de tenir 120–130 % sans dépasser au départ, puis de baisser au bon moment. Sur home trainer en mode ERG, ces deux réglages se font tout seuls, ce qui rend la séance plus précise.",{"level":190,"text":191},"limited",{"type":24,"children":192},[193],{"type":27,"tag":28,"props":194,"children":195},{},[196],{"type":32,"value":197},"Travaux de Bent Rønnestad et de ses collaborateurs, en partie chez des skieurs de fond, résumés dans une revue de Mølmen et Rønnestad (2024). Les études décrivent un départ à environ 100 % de la puissance (ou de la vitesse) aérobie maximale, puis environ 85 %. Les résultats divergent : un départ rapide de 2 minutes a allongé le temps passé au-dessus de 90 % de la VO₂max, alors que des départs de 1 min 30 ou de 1 min n'ont rien changé. Sur 8 × 60 s, une puissance décroissante, croissante ou constante a donné le même résultat (étude de 2021). Aucune étude sur plusieurs semaines n'a été retrouvée. La conversion en 120–130 % puis 104–110 % de la FTP est une approximation Wattson, comme l'échauffement et le retour au calme. Bilan : bonne preuve sur les mesures en une séance, faible sur les bénéfices à long 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