[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-ronnestad-30-15":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":25,"facts":193,"blocks":413,"related":495},"cycling-ronnestad-30-15","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"30\u002F15 Rønnestad : 3 × 13 à 118–130 % FTP","Le 30\u002F15 de Rønnestad à vélo : 3 séries de 13 × 30 s à 118–130 % de ta FTP, 15 s de récup. Watts pour une FTP de 200 à 300 W et ce que disent les études.",[15,16],"power_meter","smart_trainer",[18,21,23],{"citation":19,"url":20},"Rønnestad B. R. et al., Scand J Med Sci Sports 2015",null,{"citation":22,"url":20},"Rønnestad B. R. et al., Scand J Med Sci Sports 2020",{"citation":24,"url":20},"Rønnestad B. R., Hansen J., J Strength Cond Res 2016",{"h1":26,"summary":27,"purpose":38,"execution":74,"feel":96,"mistakes":103,"not_for":140,"faq":147,"evidence":184},"30\u002F15 de Rønnestad à vélo (3 × 13)",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Le 30\u002F15 de Rønnestad : 3 séries de 13 × 30 secondes à 118–130 % de ta FTP, avec 15 secondes faciles entre chaque. Près de 20 minutes de travail en 1 heure de séance. L'un des formats de VO₂max les mieux étudiés chez les cyclistes entraînés.",{"adaptation":39,"for_whom":51,"when":67},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"Le 30\u002F15 développe ta VO₂max et ta puissance aérobie maximale. Son astuce tient dans les 15 secondes de récup : trop courtes pour que ta consommation d'oxygène redescende, elles suffisent à soulager un peu les jambes. Chaque série de 9 min 30 se comporte donc comme un long effort à puissance variable, roulé plus fort que tu ne le pourrais en continu.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"C'est l'équipe de Bent Rønnestad, en Norvège, qui l'a mis à l'épreuve chez des cyclistes de compétition, puis chez des cyclistes élite : sur plusieurs semaines, le 30\u002F15 a fait mieux que le 4 × 5 minutes sur la VO₂max et la puissance aérobie maximale. Le nom « Rønnestad intervals » est un usage, pas un nom donné par l'auteur.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Les cyclistes de niveau intermédiaire à avancé, déjà habitués au travail de VO₂max, par exemple au ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-short-intervals-30-30",[63],{"type":36,"value":64},"30\u002F30",{"type":36,"value":66},". Les études portaient sur des cyclistes de compétition entraînés : c'est une séance exigeante, qui ne convient pas pour découvrir l'intensité. Il te faut une FTP mesurée récemment.",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72],{"type":36,"value":73},"Une à deux séances de VO₂max par semaine sont un repère courant, avec au moins un jour facile entre deux séances intenses. Dans l'étude de 2015, les cyclistes en faisaient deux par semaine pendant 10 semaines. Évite la veille d'une sortie longue ou d'une course. Pour l'aborder, commence par deux séries, puis passe à trois.",[75,82,89],{"type":28,"children":76},[77],{"type":31,"tag":32,"props":78,"children":79},{},[80],{"type":36,"value":81},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Sur home trainer, passe en mode résistance ou pente : en ERG, le home trainer suit mal un changement toutes les 15 à 30 secondes.",{"type":28,"children":83},[84],{"type":31,"tag":32,"props":85,"children":86},{},[87],{"type":36,"value":88},"Trois séries de 13 × 30 secondes à 118–130 % de ta FTP, soit 295 à 325 W pour une FTP de 250 W, chacune suivie de 15 secondes à 55–65 %, soit 138 à 163 W, avec 3 minutes faciles entre les séries. Dans les études, les 30 secondes se font à l'effort maximal que tu peux soutenir sur toute la séance, pas à une puissance fixe : la plage sert de point de départ. Vise une puissance égale sur toutes les répétitions plutôt qu'un départ brillant, et continue de pédaler pendant les 15 secondes.",{"type":28,"children":90},[91],{"type":31,"tag":32,"props":92,"children":93},{},[94],{"type":36,"value":95},"10 minutes très faciles, à 40–55 % de ta FTP. Compare la puissance de ta première et de ta dernière série : si la dernière a nettement chuté, pars plus bas la prochaine fois ; si elle est restée stable, tu peux viser le haut de la plage.",{"type":28,"children":97},[98],{"type":31,"tag":32,"props":99,"children":100},{},[101],{"type":36,"value":102},"La première série paraît presque raisonnable. À la deuxième, les 15 secondes de récup semblent rétrécir : c'est à peine le temps de relâcher le guidon. Les dernières répétitions de la troisième série sont très dures, jambes en feu et souffle au maximum. Repère : 9 sur 10.",[104,113,122,131],{"title":105,"body":106},"Partir sur la première série",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111],{"type":36,"value":112},"Avec une récup de 15 secondes, une première série trop rapide se paie pendant les deux suivantes. Le 30\u002F15 se juge sur la troisième série : c'est elle qui doit sortir à la même puissance que la première.",{"title":114,"body":115},"Arrêter de pédaler pendant les 15 secondes",{"type":28,"children":116},[117],{"type":31,"tag":32,"props":118,"children":119},{},[120],{"type":36,"value":121},"La récup se fait en pédalant, autour de la moitié de ta puissance d'effort. Roue libre, chaque relance coûte davantage, et tu perds le rythme qui fait de chaque série un long effort continu.",{"title":123,"body":124},"Rester en mode ERG",{"type":28,"children":125},[126],{"type":31,"tag":32,"props":127,"children":128},{},[129],{"type":36,"value":130},"Le home trainer met plusieurs secondes à passer d'une cible à l'autre : sur 15 secondes de récup, il n'a même pas le temps d'arriver. Le mode résistance ou pente te laisse doser au rythme de la séance.",{"title":132,"body":133},"Prendre la plage pour une consigne fixe",{"type":28,"children":134},[135],{"type":31,"tag":32,"props":136,"children":137},{},[138],{"type":36,"value":139},"Les études ne prescrivent pas un pourcentage, mais l'effort maximal soutenable. Si les 118 % te paraissent faciles sur la troisième série, monte la prochaine fois ; s'ils sont intenables, baisse.",{"prerequisites":141,"avoid_if":144},[142,143],"Une FTP mesurée récemment.","Plusieurs séances de VO₂max déjà faites, en efforts courts ou longs.",[145,146],"Tu es très 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 proches du maximum.",[148,157,166,175],{"question":149,"answer":150},"À quelle puissance faire un 30\u002F15 Rønnestad ?",{"type":28,"children":151},[152],{"type":31,"tag":32,"props":153,"children":154},{},[155],{"type":36,"value":156},"Ici, à 118–130 % de ta FTP : 236 à 260 W pour une FTP de 200 W, 295 à 325 W pour 250 W, 354 à 390 W pour 300 W, avec des récups à 55–65 %. Dans les études, l'intensité est l'effort maximal que tu peux soutenir sur les trois séries : ajuste dans la plage selon ta troisième série.",{"question":158,"answer":159},"Pourquoi le 30\u002F15 marche-t-il mieux que le 4 × 5 min ?",{"type":28,"children":160},[161],{"type":31,"tag":32,"props":162,"children":163},{},[164],{"type":36,"value":165},"Les 15 secondes de récup ne laissent pas redescendre ta consommation d'oxygène, mais soulagent un peu tes jambes : tu roules plus fort qu'en continu tout en restant près de ta VO₂max. Nuance : quand les deux formats sont roulés à effort maximal libre, l'avantage sur une séance isolée disparaît.",{"question":167,"answer":168},"30\u002F15 ou 30\u002F30 : quelle différence ?",{"type":28,"children":169},[170],{"type":31,"tag":32,"props":171,"children":172},{},[173],{"type":36,"value":174},"La récup. Au 30\u002F30, elle dure autant que l'effort, et ta respiration a le temps de redescendre un peu. Au 30\u002F15, elle est deux fois plus courte : la série devient un long effort à puissance variable. Le 30\u002F30 sert à découvrir, le 30\u002F15 à pousser plus loin.",{"question":176,"answer":177},"Combien de 30\u002F15 par semaine ?",{"type":28,"children":178},[179],{"type":31,"tag":32,"props":180,"children":181},{},[182],{"type":36,"value":183},"Une, parfois deux, avec au moins un jour facile entre deux séances intenses : c'est un repère courant. Les deux séances par semaine de l'étude de 2015 s'inscrivaient dans un protocole de 10 semaines, chez des cyclistes de compétition.",{"level":185,"text":186},"good",{"type":28,"children":187},[188],{"type":31,"tag":32,"props":189,"children":190},{},[191],{"type":36,"value":192},"Rønnestad et ses collègues (Scand J Med Sci Sports 2015), 20 cyclistes de compétition, 2 séances par semaine pendant 10 semaines : VO₂max +8,7 % avec le 30\u002F15, contre +2,6 % avec un 4 × 5 minutes à effort égal, avec de meilleures performances sur 30 secondes, 5 minutes et 40 minutes. En 2020, chez des cyclistes élite (VO₂max 73 mL\u002Fkg\u002Fmin), 9 séances en 3 semaines : puissance aérobie maximale +3,7 %, contre −0,3 %. Nuance : quand les deux formats sont réalisés à effort maximal libre, l'avantage en temps près de la VO₂max disparaît sur une séance isolée. Dans les études, les 30 secondes se font à l'effort maximal soutenable, et la récup à environ la moitié de la puissance d'effort (analyse secondaire) ; une étude de 2023 a utilisé une version fixe à 118 % et 60 % de FTP. La plage de 118–130 %, l'intensité des 3 minutes entre les séries, que les sources ne précisent pas, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne 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