[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-short-intervals-30-30":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":197,"blocks":375,"related":419},"cycling-short-intervals-30-30","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"30\u002F30 vélo : 120–130 % FTP, 2 séries de 10","Le 30\u002F30 à vélo en 2 séries de 10 : 30 s à PMA, soit 120–130 % de ta FTP, et 30 s faciles. Watts pour une FTP de 200 à 300 W, mode du home trainer. 49 min.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Billat V. L. et al., Eur J Appl Physiol 2000;81(3):188-196",null,{"h1":22,"summary":23,"purpose":34,"execution":78,"feel":100,"mistakes":107,"not_for":144,"faq":151,"evidence":188},"30\u002F30 à PMA à vélo (2 × 10)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le 30\u002F30 à vélo : 2 séries de 10 × 30 secondes à 120–130 % de ta FTP, ta PMA estimée, avec 30 secondes faciles entre chaque. 10 minutes cumulées à PMA en 49 minutes de séance. Le format le plus simple pour découvrir le travail de VO₂max sans te mettre dans le rouge.",{"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},"Le 30\u002F30 développe ta VO₂max et ta PMA, ta puissance maximale aérobie. Tenir ta PMA d'une traite, c'est l'affaire de quelques minutes. En la découpant en 30 secondes, avec 30 secondes de récup active entre chaque, tu en accumules 10 minutes sans exploser, et ta consommation d'oxygène reste haute d'une répétition à l'autre, parce que 30 secondes ne suffisent pas à la faire redescendre.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Le format vient de la course à pied : c'est l'étude de Billat, en 2000, qui a mesuré ce temps passé près de la VO₂max. À vélo, il est très pratiqué, en particulier dans l'entraînement francophone qui raisonne en % de PMA, mais aucune étude cycliste dédiée n'a été retrouvée.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les cyclistes de niveau intermédiaire qui découvrent le travail de VO₂max : les efforts sont courts, il n'y a qu'une cible, et l'on peut couper une série sans rater la séance. Il te faut une FTP mesurée récemment. Si tu cours aussi, le ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-30-30",[59],{"type":32,"value":60},"30\u002F30 à VMA",{"type":32,"value":62}," est sa version d'origine.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68,70,76],{"type":32,"value":69},"Une à deux séances de VO₂max par semaine sont un repère courant, avec au moins un jour facile entre deux séances intenses. Évite la veille d'une sortie longue ou d'une course. Pour progresser, passe d'abord à 3 × 10, puis à des formats où la récup raccourcit : le 40\u002F20, puis le ",{"type":27,"tag":55,"props":71,"children":73},{"href":72},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-ronnestad-30-15",[74],{"type":32,"value":75},"30\u002F15 de Rønnestad",{"type":32,"value":77},".",[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. Sur home trainer, passe en mode résistance ou pente dès maintenant : tu en auras besoin pour le corps de séance.",{"type":24,"children":87},[88],{"type":27,"tag":28,"props":89,"children":90},{},[91],{"type":32,"value":92},"Deux séries de 10 × 30 secondes à 120–130 % de ta FTP, soit 300 à 325 W pour une FTP de 250 W, chacune suivie de 30 secondes à 55–65 %, soit 138 à 163 W, avec 5 minutes faciles entre les séries. Ce n'est pas un sprint : vise la même puissance de la première à la dernière répétition. En mode ERG, le home trainer met plusieurs secondes à suivre chaque changement, et 30 secondes passent vite : en mode résistance ou pente, c'est toi qui dose, au watt près. Continue de pédaler pendant les 30 secondes faciles.",{"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 les dernières répétitions de la deuxième série sont tombées sous 120 %, garde la même cible la prochaine fois, avant de penser à une troisième série.",{"type":24,"children":101},[102],{"type":27,"tag":28,"props":103,"children":104},{},[105],{"type":32,"value":106},"Les premières répétitions paraissent faciles, presque trop. Vers la septième, le cœur reste haut même pendant les 30 secondes faciles, et les dernières de chaque série sont très exigeantes. Le home trainer en mode ERG, lui, met dix secondes à comprendre qu'on a changé de bloc. Repère : 8 à 9 sur 10.",[108,117,126,135],{"title":109,"body":110},"Sprinter les 30 secondes",{"type":24,"children":111},[112],{"type":27,"tag":28,"props":113,"children":114},{},[115],{"type":32,"value":116},"À 300 W de cible, on a vite fait de partir à 450 W. La série s'écroule à la cinquième répétition. Le 30\u002F30 se roule à ta PMA, une puissance que tu dois pouvoir reproduire dix fois de suite, pas à fond.",{"title":118,"body":119},"Laisser le mode ERG piloter",{"type":24,"children":120},[121],{"type":27,"tag":28,"props":122,"children":123},{},[124],{"type":32,"value":125},"Le mode ERG lisse les changements de puissance : sur 30 secondes, il passe une bonne partie de l'effort à monter ou descendre. Le mode résistance ou pente te donne la bonne puissance tout de suite, à condition de la doser toi-même.",{"title":127,"body":128},"Arrêter de pédaler pendant la récup",{"type":24,"children":129},[130],{"type":27,"tag":28,"props":131,"children":132},{},[133],{"type":32,"value":134},"Les 30 secondes faciles sont une récup active, à 55–65 % de ta FTP. Roue libre, tes jambes se refroidissent et ton cœur redescend trop : chaque répétition repart de plus loin, et le format perd son intérêt.",{"title":136,"body":137},"Prendre la PMA pour une constante",{"type":24,"children":138},[139],{"type":27,"tag":28,"props":140,"children":141},{},[142],{"type":32,"value":143},"Les 120–130 % de FTP sont une estimation de ta PMA, qui varie d'un cycliste à l'autre. Si tu connais ta PMA mesurée, vise 100–110 % de celle-ci, comme le prescrit la pratique francophone.",{"prerequisites":145,"avoid_if":148},[146,147],"Une FTP mesurée récemment.","Une base d'endurance régulière depuis quelques semaines.",[149,150],"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.",[152,161,170,179],{"question":153,"answer":154},"À quelle puissance faire un 30\u002F30 à vélo ?",{"type":24,"children":155},[156],{"type":27,"tag":28,"props":157,"children":158},{},[159],{"type":32,"value":160},"À ta PMA, estimée ici à 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. Les 30 secondes de récup se font à 55–65 % de ta FTP. Si tu connais ta PMA mesurée, vise 100 à 110 % de celle-ci.",{"question":162,"answer":163},"Mode ERG ou mode résistance pour un 30\u002F30 ?",{"type":24,"children":164},[165],{"type":27,"tag":28,"props":166,"children":167},{},[168],{"type":32,"value":169},"Plutôt le mode résistance ou pente. En ERG, le home trainer met plusieurs secondes à atteindre chaque nouvelle cible, et sur 30 secondes, c'est une bonne part de l'effort perdue. En mode résistance, tu changes de braquet ou de cadence pour doser toi-même, et la puissance est juste dès la première seconde.",{"question":171,"answer":172},"30\u002F30 ou 30\u002F15 : lequel choisir ?",{"type":24,"children":173},[174],{"type":27,"tag":28,"props":175,"children":176},{},[177],{"type":32,"value":178},"Le 30\u002F30 pour découvrir : la récup, aussi longue que l'effort, permet de tenir la puissance sur toute la série. Le 30\u002F15 de Rønnestad réduit la récup à 15 secondes : plus dur, et plus de temps près de ta VO₂max. Passe au second quand le premier devient routinier.",{"question":180,"answer":181},"Combien de séries de 30\u002F30 faire ?",{"type":24,"children":182},[183],{"type":27,"tag":28,"props":184,"children":185},{},[186],{"type":32,"value":187},"Deux séries de 10, soit 10 minutes à PMA, pour commencer. Quand les vingt répétitions passent à la même puissance, ajoute une troisième série avant de raccourcir la récup. Si la deuxième série s'écroule, garde des séries de 8 quelque temps.",{"level":189,"text":190},"moderate",{"type":24,"children":191},[192],{"type":27,"tag":28,"props":193,"children":194},{},[195],{"type":32,"value":196},"Le 30\u002F30 vient de la course à pied. Billat et ses collègues (Eur J Appl Physiol 2000), chez 8 coureurs de fond : mené jusqu'à épuisement, 19 répétitions en moyenne, le 30\u002F30 à 100 % et 50 % de la vitesse à VO₂max a permis de rester 7 min 51 s à VO₂max, contre 2 min 42 s pour une course continue intense. La forme cycliste est très pratiquée, mais aucune étude cycliste dédiée n'a été retrouvée. La pratique francophone prescrit 30 secondes à 100–110 % de la PMA et 30 secondes entre les zones I2 et I3. Certains pratiquants jugent le 30\u002F30 moins efficace que le 30\u002F15 pour atteindre la VO₂max, sans comparaison directe à vélo. La PMA estimée à 120–130 % de FTP, la récup à 55–65 %, le découpage en 2 × 10, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve pour le protocole en course, moyenne pour sa transposition au 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