[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-short-intervals-15-15":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":23,"facts":200,"blocks":458,"related":582},"cycling-short-intervals-15-15","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"15\u002F15 vélo : 3 × 10 min à 125–140 % FTP","Le 15\u002F15 à vélo : 3 blocs de 10 min alternant 15 s à 125–140 % de ta FTP et 15 s faciles, 5 min entre les blocs. Watts pour FTP 200 à 300 W. 1 h 04.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Helgerud J. et al., Med Sci Sports Exerc 2007;39(4):665-671",null,{"citation":22,"url":20},"Billat V. L. et al., Int J Sports Med 2001;22(3):201-208",{"h1":24,"summary":25,"purpose":36,"execution":80,"feel":102,"mistakes":109,"not_for":146,"faq":154,"evidence":191},"15\u002F15 à PMA à vélo (3 × 10 min)",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","Le 15\u002F15 à vélo : 3 blocs de 10 minutes alternant 15 secondes à 125–140 % de ta FTP et 15 secondes faciles, avec 5 minutes de récup entre les blocs. 1 h 04 de séance. Une porte d'entrée vers la VO₂max pour cyclistes intermédiaires.",{"adaptation":37,"for_whom":49,"when":73},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"Quinze secondes, c'est trop court pour que tes jambes s'épuisent, même au-dessus de ta puissance maximale aérobie. Mais quinze secondes de récup, c'est aussi trop court pour que ton cœur et ta respiration redescendent. Bloc après bloc, ils restent hauts, et c'est ce qui travaille ta VO₂max : le système cardiorespiratoire tourne à plein, tandis que les muscles encaissent des efforts brefs.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"Ce format a d'abord été étudié en course à pied, par Véronique Billat puis par l'équipe de Jan Helgerud, qui l'a vu faire progresser la VO₂max. À vélo, les plateformes d'entraînement l'ont popularisé sous le nom de « microbursts », sans étude dédiée retrouvée. Le principe est solide, sa forme cycliste repose sur l'usage.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63,65,71],{"type":34,"value":55},"Les cyclistes de niveau intermédiaire, avec une FTP récente, et en particulier ceux qui supportent mal les efforts longs à haute intensité : 15 secondes paraissent toujours faisables. C'est une bonne première séance de VO₂max avant le ",{"type":29,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-short-intervals-30-30",[61],{"type":34,"value":62},"30\u002F30",{"type":34,"value":64}," ou le ",{"type":29,"tag":57,"props":66,"children":68},{"href":67},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-ronnestad-30-15",[69],{"type":34,"value":70},"30\u002F15 de Rønnestad",{"type":34,"value":72},".",{"type":26,"children":74},[75],{"type":29,"tag":30,"props":76,"children":77},{},[78],{"type":34,"value":79},"Une à deux séances de VO₂max par semaine au plus, avec un jour facile entre deux séances intenses et aucune la veille d'une course. Pour progresser, ajoute un quatrième bloc ou allonge les blocs à 12 minutes, puis passe à des efforts plus longs, comme le 30\u002F15 ou le 40\u002F20.",[81,88,95],{"type":26,"children":82},[83],{"type":29,"tag":30,"props":84,"children":85},{},[86],{"type":34,"value":87},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Deux ou trois accélérations de quelques secondes à la fin préparent les jambes aux relances.",{"type":26,"children":89},[90],{"type":29,"tag":30,"props":91,"children":92},{},[93],{"type":34,"value":94},"3 blocs de 10 minutes, avec 5 minutes faciles à 45–55 % entre les blocs. Chaque bloc enchaîne 20 fois 15 secondes à 125–140 % de ta FTP, soit 313 à 350 W pour une FTP de 250 W, et 15 secondes à 50–60 %. Garde une puissance régulière sur tout le bloc : la vingtième répétition doit ressembler à la première. Reste assis, cadence haute, et relance sans à-coup. Sur home trainer, le mode ERG met 2 à 4 secondes à atteindre la cible, soit une bonne partie de l'effort : le mode résistance ou pente est souvent plus adapté.",{"type":26,"children":96},[97],{"type":29,"tag":30,"props":98,"children":99},{},[100],{"type":34,"value":101},"10 minutes très faciles, à 40–55 % de ta FTP. Si la puissance de fin de bloc chutait nettement, vise le bas de la plage la prochaine fois.",{"type":26,"children":103},[104],{"type":29,"tag":30,"props":105,"children":106},{},[107],{"type":34,"value":108},"Chaque effort paraît court, presque trop facile au début. Puis la respiration monte, et vers la quinzième répétition, les 15 secondes de récup filent avant que tu aies fini de souffler. Fin de bloc dure, mais jamais l'impression de mourir sur place. Repère : 8 sur 10.",[110,119,128,137],{"title":111,"body":112},"Sprinter chaque effort",{"type":26,"children":113},[114],{"type":29,"tag":30,"props":115,"children":116},{},[117],{"type":34,"value":118},"Au-delà d'environ une fois et demie ta FTP, la séance change de nature et travaille surtout ta capacité anaérobie. Tu exploses au milieu du bloc, et la VO₂max passe au second plan. Reste dans la plage.",{"title":120,"body":121},"Laisser le mode ERG gérer les relances",{"type":26,"children":122},[123],{"type":29,"tag":30,"props":124,"children":125},{},[126],{"type":34,"value":127},"Sur 15 secondes, le temps de réaction du home trainer mange l'effort : tu atteins la cible quand il faut déjà ralentir. Passe en mode résistance ou pente, et relance aux vitesses.",{"title":129,"body":130},"S'arrêter de pédaler pendant la récup",{"type":26,"children":131},[132],{"type":29,"tag":30,"props":133,"children":134},{},[135],{"type":34,"value":136},"Les 15 secondes à 50–60 % se pédalent. Arrêter complètement rend la relance suivante plus brutale, et fait redescendre ton cœur plus que nécessaire.",{"title":138,"body":139},"Confondre le 15\u002F15 avec des sprints",{"type":26,"children":140},[141],{"type":29,"tag":30,"props":142,"children":143},{},[144],{"type":34,"value":145},"Le mot « microbursts » désigne selon les sources ce format ou tous les intermittents courts. Celui-ci vise la VO₂max, pas la puissance de sprint : régularité avant tout.",{"prerequisites":147,"avoid_if":150},[148,149],"Une FTP mesurée récemment.","Quelques semaines d'endurance régulière et une ou deux séances de seuil.",[151,152,153],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Ta route a des carrefours ou de la circulation : 60 relances en 30 minutes demandent un parcours dégagé ou un home trainer.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[155,164,173,182],{"question":156,"answer":157},"À quelle puissance faire un 15\u002F15 à vélo ?",{"type":26,"children":158},[159],{"type":29,"tag":30,"props":160,"children":161},{},[162],{"type":34,"value":163},"À 125–140 % de ta FTP pendant les 15 secondes d'effort, et 50–60 % pendant la récup. Pour une FTP de 200 W : 250 à 280 W. Pour 250 W : 313 à 350 W. Pour 300 W : 375 à 420 W. Commence au bas de la plage et monte si la fin des blocs reste régulière.",{"question":165,"answer":166},"15\u002F15 ou 30\u002F30 à vélo : lequel choisir ?",{"type":26,"children":167},[168],{"type":29,"tag":30,"props":169,"children":170},{},[171],{"type":34,"value":172},"Le 15\u002F15 se fait un peu plus haut mais avec des efforts plus brefs, ce qui le rend souvent plus supportable pour les cyclistes qui détestent les efforts longs. Le 30\u002F30 demande de tenir deux fois plus longtemps à une intensité un peu plus basse. Les deux mènent bien vers le 30\u002F15 de Rønnestad.",{"question":174,"answer":175},"Le 15\u002F15 vélo est-il le même que le 15\u002F15 en course à pied ?",{"type":26,"children":176},[177],{"type":29,"tag":30,"props":178,"children":179},{},[180],{"type":34,"value":181},"Le principe est le même : des efforts et des récups de 15 secondes pour garder le cœur haut. Mais les études de référence portent sur la course à pied, à allure de VMA et au cardio. À vélo, l'intensité en % de FTP vient de l'usage des plateformes d'entraînement, pas d'une étude cycliste.",{"question":183,"answer":184},"Quel mode de home trainer pour un 15\u002F15 ?",{"type":26,"children":185},[186],{"type":29,"tag":30,"props":187,"children":188},{},[189],{"type":34,"value":190},"Le mode résistance ou pente, en relançant aux vitesses. En mode ERG, la résistance met 2 à 4 secondes à atteindre la cible, soit une grosse part d'un effort de 15 secondes. Si tu restes en ERG, attends-toi à une puissance moyenne un peu plus basse que prévu, et ne compense pas en forçant.",{"level":192,"text":193},"moderate",{"type":26,"children":194},[195],{"type":29,"tag":30,"props":196,"children":197},{},[198],{"type":34,"value":199},"Helgerud et al. (Med Sci Sports Exerc 2007) : en course à pied, un 15\u002F15 à 90–95 % de la FC max, avec récup à 70 %, a augmenté la VO₂max de 5,5 % chez des hommes modérément entraînés. Billat et al. (Int J Sports Med 2001) ont aussi étudié le 15\u002F15 chez des coureurs. À vélo, l'usage est attesté par les plateformes d'entraînement (« microbursts »), qui retiennent environ 140 % de la FTP, sans étude dédiée retrouvée. Au-delà d'environ 150 % de la FTP, la séance travaille plutôt la capacité anaérobie. La plage de 125–140 %, le nombre de blocs, les 5 minutes de récup, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve pour le principe en course, moyenne pour la forme 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