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Pour cyclistes intermédiaires à avancés qui travaillent leur VO₂max.",{"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},"Le 40\u002F20 garde le même rapport entre effort et récup que le 30\u002F15, deux pour un, mais allonge chaque morceau. Les 20 secondes de récup sont trop courtes pour que ta consommation d'oxygène redescende : sur un bloc de 10 minutes, elle reste près de son maximum. Les efforts de 40 secondes, un peu plus longs, se tiennent un cran plus bas.",{"type":24,"tag":25,"props":40,"children":41},{},[42],{"type":29,"value":43},"C'est un format très répandu chez les entraîneurs et sur les plateformes d'entraînement, mais son origine n'a pas été retrouvée et aucune étude ne l'a testé tel quel. Il repose sur la même logique que les intermittents courts étudiés, comme le 30\u002F15 de Rønnestad, qui reste le choix le mieux documenté.",{"type":21,"children":45},[46],{"type":24,"tag":25,"props":47,"children":48},{},[49,51,58],{"type":29,"value":50},"Les cyclistes de niveau intermédiaire à avancé, avec une FTP récente et quelques séances d'intermittents courts derrière eux, 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},". Pratique si tu trouves que les relances toutes les 30 secondes cassent le rythme : ici, chaque effort dure assez pour s'installer.",{"type":21,"children":61},[62],{"type":24,"tag":25,"props":63,"children":64},{},[65,67,73],{"type":29,"value":66},"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. 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Vise une puissance égale sur les dix répétitions plutôt qu'un départ brillant. Sur home trainer, le mode résistance ou pente suit mieux les changements rapides que le mode ERG.",{"type":21,"children":91},[92],{"type":24,"tag":25,"props":93,"children":94},{},[95],{"type":29,"value":96},"10 minutes très faciles, à 40–55 % de ta FTP. Laisse la respiration revenir complètement : les 20 secondes de récup ne l'ont jamais permis pendant les blocs.",{"type":21,"children":98},[99],{"type":24,"tag":25,"props":100,"children":101},{},[102],{"type":29,"value":103},"Très dur en fin de bloc. Les 40 secondes deviennent longues à partir de la septième répétition, et les 20 secondes de récup passent si vite qu'on se demande si le compteur triche. Repère : 9 sur 10.",[105,114,123,132],{"title":106,"body":107},"Le rouler à la puissance d'un 30\u002F15",{"type":21,"children":108},[109],{"type":24,"tag":25,"props":110,"children":111},{},[112],{"type":29,"value":113},"Les efforts sont un tiers plus longs : la puissance doit baisser un peu. Reprendre tes watts de 30\u002F15 sur des efforts de 40 secondes te fait exploser au milieu du deuxième bloc.",{"title":115,"body":116},"Se reposer vraiment pendant les 20 secondes",{"type":21,"children":117},[118],{"type":24,"tag":25,"props":119,"children":120},{},[121],{"type":29,"value":122},"Arrêter de pédaler fait redescendre le cœur et rend la relance plus dure. Pédale souple à 50–60 % : c'est le maintien d'une respiration haute qui fait la séance.",{"title":124,"body":125},"Partir trop fort sur le premier bloc",{"type":21,"children":126},[127],{"type":24,"tag":25,"props":128,"children":129},{},[130],{"type":29,"value":131},"Les premières répétitions paraissent faciles. Si tu dépasses la plage dès le départ, le troisième bloc sera beaucoup plus bas que le premier, et la séance perd sa régularité.",{"title":133,"body":134},"Choisir le 40\u002F20 pour ses preuves",{"type":21,"children":135},[136],{"type":24,"tag":25,"props":137,"children":138},{},[139],{"type":29,"value":140},"Aucune étude ne l'a testé tel quel. Si tu veux le format le mieux documenté, prends le 30\u002F15 de Rønnestad ; garde le 40\u002F20 pour varier.",{"prerequisites":142,"avoid_if":145},[143,144],"Une FTP mesurée récemment.","Quelques séances d'intermittents courts ou de VO₂max déjà faites.",[146,147,148],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Tu débutes le travail de VO₂max : commence par le 15\u002F15 ou le 30\u002F30.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[150,159,168,177],{"question":151,"answer":152},"À quelle puissance faire un 40\u002F20 à vélo ?",{"type":21,"children":153},[154],{"type":24,"tag":25,"props":155,"children":156},{},[157],{"type":29,"value":158},"À 115–125 % de ta FTP pendant les 40 secondes, et 50–60 % pendant les 20 secondes de récup. Pour une FTP de 200 W : 230 à 250 W. Pour 250 W : 288 à 313 W. Pour 300 W : 345 à 375 W. Aucune intensité de référence n'existe pour ce format : c'est un choix Wattson, un peu sous le 30\u002F15.",{"question":160,"answer":161},"40\u002F20 ou 30\u002F15 : lequel choisir ?",{"type":21,"children":162},[163],{"type":24,"tag":25,"props":164,"children":165},{},[166],{"type":29,"value":167},"Le 30\u002F15 de Rønnestad a été étudié chez des cyclistes, avec de bons résultats sur la VO₂max et la performance. Le 40\u002F20 en reprend le principe avec des efforts plus longs, mais sans étude dédiée. Pour une première séance, prends le 30\u002F15 ; le 40\u002F20 sert surtout à varier.",{"question":169,"answer":170},"Combien de blocs de 40\u002F20 faire ?",{"type":21,"children":171},[172],{"type":24,"tag":25,"props":173,"children":174},{},[175],{"type":29,"value":176},"Trois blocs de 10 minutes, soit 20 minutes d'effort, pour un cycliste qui connaît déjà ce type de séance. Pour débuter, prends des blocs de 8 minutes. Quand les trois blocs passent à puissance égale, ajoute un quatrième bloc plutôt que de monter l'intensité.",{"question":178,"answer":179},"Peut-on faire un 40\u002F20 en extérieur ?",{"type":21,"children":180},[181],{"type":24,"tag":25,"props":182,"children":183},{},[184],{"type":29,"value":185},"Oui, sur une route plate ou un faux plat dégagé, avec un capteur de puissance et les changements programmés sur ton compteur. Reste dans le même braquet et joue sur la cadence pour relancer. Évite les routes à carrefours : trente relances par séance, ça demande un parcours tranquille.",{"level":187,"text":188},"practice",{"type":21,"children":189},[190],{"type":24,"tag":25,"props":191,"children":192},{},[193],{"type":29,"value":194},"Format très répandu chez les entraîneurs et sur les plateformes d'entraînement, souvent cité aux côtés du 30\u002F15. Son origine n'a pas été retrouvée dans une source primaire, et aucune étude scientifique dédiée n'a été retrouvée : la page ne cite donc aucune source. Les sources de vulgarisation parlent de 110 à 130 % de la FTP pour les intermittents courts. La plage de 115–125 %, un peu sous le 30\u002F15 puisque les efforts sont plus longs, le nombre de blocs, les 5 minutes de récup, l'échauffement et le retour au calme sont des choix Wattson. Bilan : preuve faible sur l'origine et l'intensité, usage bien 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