[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-laursen-tmax-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":190,"blocks":334,"related":354},"cycling-laursen-tmax-intervals","cycling","vo2max","advanced","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Intervalles Laursen : 8 × 2 min 25 à Pmax","Intervalles Laursen : 8 efforts de 2 min 25 à ta Pmax (120–130 % FTP), récup deux fois plus longue, étudiés sur le contre-la-montre. 1 h 18 au total.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Laursen P. B. et al., Med Sci Sports Exerc 2002",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":144,"evidence":181},"Pmax et Tmax de Laursen (8 × 2 min 25)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les intervalles Laursen : 8 efforts de 2 min 25 à ta puissance maximale aérobie, estimée à 120–130 % de ta FTP, avec 4 min 50 de récup facile entre chacun. 1 h 18 de séance. Un protocole individualisé, pour cyclistes avancés qui préparent le contre-la-montre.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"La plupart des séances de VO₂max fixent une durée d'effort pour tout le monde. Paul Laursen est parti de l'athlète : on mesure d'abord le temps que tu tiens à ta puissance maximale aérobie (Pmax), la puissance atteinte à ta VO₂max lors d'un test progressif. Ce temps limite s'appelle le Tmax. Chaque effort dure ensuite un peu plus de la moitié de ce Tmax, assez pour passer du temps près de ta VO₂max sans aller à l'épuisement, et la récup dure le double.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Chez des cyclistes et des triathlètes déjà très entraînés, quatre semaines de ce protocole ont amélioré la VO₂max et le contre-la-montre. C'est l'un des rares formats de VO₂max testés sur la performance, pas seulement en laboratoire sur une séance. Les 2 min 25 proposées ici sont une valeur par défaut, à ajuster si tu connais ton Tmax.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les cyclistes avancés, déjà rodés aux intervalles de VO₂max, qui cherchent à grappiller sur un contre-la-montre ou un triathlon. La séance prend tout son sens si tu as mesuré ton Tmax, en laboratoire ou sur le terrain après un ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Ftest\u002Fcycling-ramp-test",[59],{"type":32,"value":60},"test en rampe",{"type":32,"value":62},". Sans lui, elle reste une bonne séance de VO₂max, mais une approximation du protocole d'origine.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Dans l'étude, les cyclistes la faisaient deux fois par semaine pendant quatre semaines : un bloc court et dense, pas une séance à garder toute l'année. Garde au moins un jour facile entre deux séances intenses, et évite la veille d'une course ou d'une sortie longue. Pour progresser, refais une mesure de ton Tmax et ajuste la durée des efforts plutôt que d'en ajouter.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Les huit efforts sont exigeants : n'hésite pas à allonger un peu l'échauffement si les jambes sont lentes à venir.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"8 efforts de 2 min 25 à 120–130 % de ta FTP, soit 300 à 325 W pour une FTP de 250 W, avec 4 min 50 très faciles à 45–55 % entre chacun. Vise la même puissance sur les huit : le premier ne doit pas être plus fort que le dernier. Reste assis, cadence élevée et régulière. Si tu connais ton Tmax, remplace les 2 min 25 par un peu plus de la moitié de ce temps, et garde une récup double.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes très faciles, à 40–55 % de ta FTP. Après près d'une heure de travail, prends le temps de redescendre complètement avant de descendre du vélo.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Très dur dès la fin du premier effort, qui laisse les jambes lourdes et le souffle court. Les longues récups font leur travail : tu repars presque frais, et c'est ce qui permet de tenir la même puissance jusqu'au huitième. Les deux derniers efforts demandent du caractère. Repère : 9 sur 10.",[100,109,118,127],{"title":101,"body":102},"Raccourcir la récup",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"4 min 50, c'est long, et l'envie de repartir plus tôt est forte. Mais la récup double fait partie du protocole testé : c'est elle qui permet huit efforts de qualité. Moins de récup, c'est une autre séance.",{"title":110,"body":111},"Partir trop fort sur les premiers efforts",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Les deux premiers paraissent faciles et invitent à dépasser 130 %. Le huitième le fait payer. Commence au bas de la plage, et ne monte que si les six premiers sont restés réguliers.",{"title":119,"body":120},"Prendre les 2 min 25 pour une règle",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"C'est une durée moyenne, pas la tienne. Si tu tiens ta Pmax bien plus longtemps que la moyenne, tes efforts devraient être plus longs ; si tu la tiens moins, plus courts. Sans mesure, reste sur la valeur par défaut.",{"title":128,"body":129},"En faire toute l'année",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Le protocole a été testé en bloc de quatre semaines. Au-delà, rien ne dit qu'il continue de payer, et la fatigue, elle, s'accumule.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment, idéalement un Tmax mesuré.","Une solide base d'endurance et plusieurs semaines d'intervalles de VO₂max.",[141,142,143],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Tu débutes l'entraînement par intervalles : des formats plus courts et moins nombreux d'abord.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum, et plus encore avant une mesure du Tmax.",[145,154,163,172],{"question":146,"answer":147},"Qu'est-ce que le Tmax dans les intervalles Laursen ?",{"type":24,"children":148},[149],{"type":27,"tag":28,"props":150,"children":151},{},[152],{"type":32,"value":153},"Le temps que tu tiens à ta puissance maximale aérobie, la Pmax, avant l'épuisement. On le mesure après un test progressif : une fois la Pmax connue, tu roules à cette puissance aussi longtemps que possible. Chaque effort de la séance dure ensuite un peu plus de la moitié de ce temps, et la récup le double.",{"question":155,"answer":156},"Quelle puissance pour un effort à Pmax ?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161],{"type":32,"value":162},"Ici, 120–130 % de ta FTP : 240 à 260 W pour une FTP de 200 W, 300 à 325 W pour 250 W, 360 à 390 W pour 300 W. C'est une estimation : la Pmax se mesure vraiment lors d'un test progressif. Si tu as fait un test en rampe, la puissance de ton dernier palier complet en donne une bonne idée.",{"question":164,"answer":165},"Peut-on faire la séance sans connaître son Tmax ?",{"type":24,"children":166},[167],{"type":27,"tag":28,"props":168,"children":169},{},[170],{"type":32,"value":171},"Oui, avec la durée par défaut de 2 min 25, tirée du Tmax moyen de cyclistes bien entraînés. Tu fais alors une bonne séance de VO₂max, mais plus tout à fait le protocole individualisé de Laursen. Si les huit efforts sont très faciles ou impossibles, ta durée réelle est sans doute différente.",{"question":173,"answer":174},"Combien de séances Laursen faire par semaine ?",{"type":24,"children":175},[176],{"type":27,"tag":28,"props":177,"children":178},{},[179],{"type":32,"value":180},"Dans l'étude d'origine, deux par semaine pendant quatre semaines, chez des athlètes très entraînés. C'est un bloc court, à placer avant un objectif. Dans une semaine normale, une séance de ce type suffit, avec au moins un jour facile de chaque côté.",{"level":182,"text":183},"good",{"type":24,"children":184},[185],{"type":27,"tag":28,"props":186,"children":187},{},[188],{"type":32,"value":189},"Laursen et al. (Med Sci Sports Exerc 2002) : 38 cyclistes et triathlètes très entraînés, 2 séances par semaine pendant 4 semaines. Les groupes « Pmax × 60 % Tmax » ont amélioré le contre-la-montre de 40 km (+4,4 à +5,8 % pour l'ensemble des groupes intenses) et la VO₂pic (+5,4 % et +8,1 %). Le premier groupe récupérait pendant le double de la durée de l'effort ; le second, jusqu'à ce que sa fréquence cardiaque redescende à 65 % de son maximum. Un troisième groupe faisait 12 × 30 s à 175 % de la Pmax. La durée de 2 min 25 est une valeur par défaut : dans une étude de Laursen (2004) sur 43 cyclistes bien entraînés, le Tmax moyen était d'environ 4 minutes, dont 60 % font environ 2 min 25. La Pmax est la puissance atteinte à la VO₂max lors d'un test progressif ; l'estimer à 120–130 % de la FTP est une approximation Wattson, comme l'échauffement et le retour au calme. 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