[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-gimenez":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":18,"facts":187,"blocks":350,"related":373},"cycling-gimenez","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Gimenez vélo : 9 × (1 min PMA + 4 min soutenues)","La séance Gimenez à vélo : 45 min sans pause, 9 fois 1 min à PMA puis 4 min à 82–92 % de ta FTP. Watts pour une FTP de 200 à 300 W, version col. 1 h 10.",[15,16],"power_meter","smart_trainer",[],{"h1":19,"summary":20,"purpose":31,"execution":67,"feel":89,"mistakes":96,"not_for":133,"faq":141,"evidence":178},"Séance Gimenez : 9 × (1 min à PMA + 4 min)",{"type":21,"children":22},"root",[23],{"type":24,"tag":25,"props":26,"children":27},"element","p",{},[28],{"type":29,"value":30},"text","La séance Gimenez à vélo : 45 minutes sans interruption, en enchaînant 9 fois 1 minute à PMA (120–130 % de ta FTP) et 4 minutes soutenues (82–92 %). 1 h 10 avec l'échauffement. Une séance dure, pour cyclistes qui ont déjà une bonne base.",{"adaptation":32,"for_whom":44,"when":60},{"type":21,"children":33},[34,39],{"type":24,"tag":25,"props":35,"children":36},{},[37],{"type":29,"value":38},"La Gimenez travaille ta PMA et ta VO₂max, mais ce qui la distingue, c'est ce qu'elle ne te laisse pas faire : récupérer. La minute à PMA pousse ton cœur et ta respiration vers leur maximum ; les 4 minutes suivantes, à 82–92 % de ta FTP, ne sont pas une récup mais un contre-effort, juste sous le seuil. Ton organisme doit éliminer la fatigue de la minute dure tout en continuant d'appuyer.",{"type":24,"tag":25,"props":40,"children":41},{},[42],{"type":29,"value":43},"C'est exactement ce que demande une course : une attaque, puis rouler fort derrière au lieu de souffler, et recommencer. Sur 45 minutes, la sollicitation reste élevée du début à la fin, ce qui en fait l'une des séances les plus chargées de la bibliothèque.",{"type":21,"children":45},[46],{"type":24,"tag":25,"props":47,"children":48},{},[49,51,58],{"type":29,"value":50},"Les cyclistes qui ont déjà une bonne condition de base et ont pratiqué des séances de VO₂max plus simples, comme le ",{"type":24,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-short-intervals-30-30",[56],{"type":29,"value":57},"30\u002F30",{"type":29,"value":59},". Elle est déconseillée aux débutants : 45 minutes sans relâche, c'est long. Elle parle surtout à ceux qui courent, en cyclosportive comme en course, et qui subissent les relances.",{"type":21,"children":61},[62],{"type":24,"tag":25,"props":63,"children":64},{},[65],{"type":29,"value":66},"Certaines sources conseillent de laisser au moins 72 heures avant une autre séance intense et de ne pas en faire deux par semaine. Évite la veille d'une sortie longue ou d'une course. Pour l'aborder, commence par 6 ou 7 répétitions, puis monte à 9 quand la dernière passe encore à la bonne puissance.",[68,75,82],{"type":21,"children":69},[70],{"type":24,"tag":25,"props":71,"children":72},{},[73],{"type":29,"value":74},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Pas besoin d'accélérations : la première minute à PMA arrive tout de suite.",{"type":21,"children":76},[77],{"type":24,"tag":25,"props":78,"children":79},{},[80],{"type":29,"value":81},"9 × (1 minute à 120–130 % de ta FTP, puis 4 minutes à 82–92 %), sans interruption, en commençant par la minute à PMA. Pour une FTP de 250 W : 300 à 325 W, puis 205 à 230 W. Les premières minutes à PMA paraissent gérables : reste dans la plage, il en reste neuf. Sur le contre-effort, garde une cadence régulière ; si tu craques, descends vers le bas de la plage plutôt que de t'arrêter. Sur la route, un col régulier de 6 à 7 % convient bien : assis sur les 4 minutes, en danseuse sur la minute à PMA.",{"type":21,"children":83},[84],{"type":24,"tag":25,"props":85,"children":86},{},[87],{"type":29,"value":88},"10 minutes très faciles, à 40–55 % de ta FTP. Note jusqu'à quelle répétition tu as tenu les deux cibles : c'est ton repère pour la prochaine fois.",{"type":21,"children":90},[91],{"type":24,"tag":25,"props":92,"children":93},{},[94],{"type":29,"value":95},"Les premières répétitions semblent gérables, les dernières sont très dures. Le contre-effort devient plus difficile à chaque tour, au point qu'à la fin, les 4 minutes pèsent autant que la minute à PMA. Le mot récup n'apparaît nulle part dans cette séance, et ce n'est pas un oubli. Repère : 9 sur 10 sur les minutes à PMA.",[97,106,115,124],{"title":98,"body":99},"Partir trop fort",{"type":21,"children":100},[101],{"type":24,"tag":25,"props":102,"children":103},{},[104],{"type":29,"value":105},"La première minute à PMA, sur des jambes fraîches, invite à dépasser la cible. Neuf répétitions plus tard, c'est le contre-effort qui s'effondre. Reste dans les 120–130 % dès le départ.",{"title":107,"body":108},"Transformer le contre-effort en récup",{"type":21,"children":109},[110],{"type":24,"tag":25,"props":111,"children":112},{},[113],{"type":29,"value":114},"Les 4 minutes se roulent à 82–92 % de ta FTP, pas en souplesse. Les rouler trop facilement retire tout ce qui fait la Gimenez : relancer et tenir sans vraie récup.",{"title":116,"body":117},"S'arrêter au lieu d'ajuster",{"type":21,"children":118},[119],{"type":24,"tag":25,"props":120,"children":121},{},[122],{"type":29,"value":123},"Si tu ne tiens plus le contre-effort, baisse-le vers 82 % plutôt que de mettre pied à terre. La séance garde son principe, même un peu allégée.",{"title":125,"body":126},"En faire trop souvent",{"type":21,"children":127},[128],{"type":24,"tag":25,"props":129,"children":130},{},[131],{"type":29,"value":132},"C'est l'une des séances les plus chargées de la bibliothèque. Deux Gimenez dans la même semaine, c'est beaucoup de fatigue pour peu de bénéfice en plus : garde de la place pour l'endurance.",{"prerequisites":134,"avoid_if":137},[135,136],"Une bonne base d'endurance et plusieurs séances de VO₂max déjà faites.","Une FTP mesurée récemment.",[138,139,140],"Tu débutes le travail intense.","Tu es fatigué, ou une autre séance intense a eu lieu dans les trois derniers jours.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[142,151,160,169],{"question":143,"answer":144},"Comment faire une séance Gimenez à vélo ?",{"type":21,"children":145},[146],{"type":24,"tag":25,"props":147,"children":148},{},[149],{"type":29,"value":150},"Après 15 minutes d'échauffement, enchaîne sans pause 9 fois 1 minute à PMA et 4 minutes soutenues, en commençant par la minute dure. Pour une FTP de 250 W, ça donne 300 à 325 W, puis 205 à 230 W. Finis par 10 minutes très faciles : 1 h 10 au total.",{"question":152,"answer":153},"À quelle intensité rouler les 4 minutes de la Gimenez ?",{"type":21,"children":154},[155],{"type":24,"tag":25,"props":156,"children":157},{},[158],{"type":29,"value":159},"À 82–92 % de ta FTP, juste sous le seuil. Les sources francophones parlent de zone I3, mais divergent sur son intensité, de 60 à 80 % de la PMA selon les auteurs. Le bon repère : un effort soutenu, que tu peux tenir 4 minutes après une minute à fond, neuf fois de suite.",{"question":161,"answer":162},"D'où vient la séance Gimenez ?",{"type":21,"children":163},[164],{"type":24,"tag":25,"props":165,"children":166},{},[167],{"type":29,"value":168},"Les sources consultées attribuent son nom à un médecin du sport et sa popularisation à Frédéric Grappe, entraîneur de l'équipe FDJ, mais aucune source primaire n'a pu être vérifiée. La structure, elle, est très stable d'une source à l'autre. Aucune étude dédiée n'a été retrouvée.",{"question":170,"answer":171},"Gimenez ou 30\u002F30 : laquelle choisir ?",{"type":21,"children":172},[173],{"type":24,"tag":25,"props":174,"children":175},{},[176],{"type":29,"value":177},"Le 30\u002F30 pour découvrir la VO₂max : efforts courts, vraies récups, séance de 49 minutes. La Gimenez, plus longue et plus chargée, ajoute le contre-effort : elle t'apprend à relancer sans récupérer. Passe à la seconde quand le premier est devenu routinier.",{"level":179,"text":180},"practice",{"type":21,"children":181},[182],{"type":24,"tag":25,"props":183,"children":184},{},[185],{"type":29,"value":186},"Les sources consultées attribuent le nom de la séance à un médecin du sport et sa popularisation à Frédéric Grappe, entraîneur de l'équipe FDJ, auteur d'ouvrages de référence sur l'entraînement cycliste en % de PMA. Aucune source primaire n'a pu être consultée : l'origine n'est pas vérifiée. La structure est très stable d'une source à l'autre : 1 minute à 100 % de la PMA (zone I5), puis 4 minutes en zone I3, dont l'intensité varie de 60 à 80 % de la PMA selon les auteurs. Aucune étude dédiée n'a été retrouvée. La conversion en 120–130 % et 82–92 % de FTP, l'échauffement et le retour au calme sont des choix Wattson. Bilan : usage bien attesté dans l'entraînement francophone, confiance 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