[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-stepto-8x4":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":192,"blocks":346,"related":366},"cycling-stepto-8x4","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Stepto 8x4 : 8 × 4 min pour le contre-la-montre","Le 8x4 de Stepto à vélo : 8 efforts de 4 min à 103–110 % de ta FTP, 2 min de récup, étudié pour le contre-la-montre de 40 km. Watts de FTP 200 à 300 W.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Stepto N. K. et al., Med Sci Sports Exerc 1999",null,{"citation":22,"url":20},"Lindsay F. H. et al., Med Sci Sports Exerc 1996",{"h1":24,"summary":25,"purpose":36,"execution":72,"feel":94,"mistakes":101,"not_for":138,"faq":146,"evidence":183},"8 × 4 min de Stepto à vélo",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","Le Stepto 8x4 : 8 efforts de 4 minutes à 103–110 % de ta FTP, avec 2 minutes de récup entre chacun. 32 minutes d'effort en 1 h 11 de séance. Pour cyclistes entraînés qui préparent un contre-la-montre ou un effort d'environ une heure.",{"adaptation":37,"for_whom":49,"when":65},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"Un contre-la-montre de 40 km se roule autour de ton seuil, pendant une heure ou un peu moins. Le 8 × 4 te fait travailler juste au-dessus de cette intensité, sur un gros volume : 32 minutes d'effort, découpées en morceaux assez courts pour tenir une puissance supérieure à celle de la course. Tu habitues ton corps à produire et à encaisser un peu plus que ce que demandera le jour J.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"En 1999, Nigel Stepto a comparé cinq formats d'intervalles chez des cyclistes entraînés, des sprints de 30 secondes à des blocs de 8 minutes. Le 8 × 4 fait partie des deux qui ont le plus amélioré le chrono sur 40 km. L'étude est petite et courte, mais elle mesure directement la performance, ce que peu de séances peuvent revendiquer.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63],{"type":34,"value":55},"Les cyclistes entraînés qui préparent un contre-la-montre, un triathlon ou une échappée longue, et qui connaissent leur FTP. Si tu n'as jamais fait d'intervalles de VO₂max, commence par moins d'efforts : 6 au lieu de 8, ou le ",{"type":29,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-vo2max-5min-intervals",[61],{"type":34,"value":62},"4 × 5 min",{"type":34,"value":64},".",{"type":26,"children":66},[67],{"type":29,"tag":30,"props":68,"children":69},{},[70],{"type":34,"value":71},"Dans l'étude, les cyclistes ont fait 6 séances en 3 semaines : un bloc court, idéalement placé quelques semaines avant un objectif chronométré. Le reste du temps, une séance de ce type par semaine suffit, avec un jour facile avant et après. Pour l'aborder, commence par 6 efforts, puis passe à 8 quand la puissance reste égale jusqu'au bout.",[73,80,87],{"type":26,"children":74},[75],{"type":29,"tag":30,"props":76,"children":77},{},[78],{"type":34,"value":79},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Si tu prépares un contre-la-montre, fais la séance dans ta position de course : c'est le moment de vérifier que tu la tiens à cette intensité.",{"type":26,"children":81},[82],{"type":29,"tag":30,"props":83,"children":84},{},[85],{"type":34,"value":86},"8 efforts de 4 minutes à 103–110 % de ta FTP, soit 258 à 275 W pour une FTP de 250 W, avec 2 minutes faciles à 50–60 % entre chacun. Tiens la même puissance du premier au huitième : mieux vaut finir un peu sous la cible que craquer au cinquième. Compte les efforts à rebours à partir du cinquième, ça aide.",{"type":26,"children":88},[89],{"type":29,"tag":30,"props":90,"children":91},{},[92],{"type":34,"value":93},"10 minutes très faciles, à 40–55 % de ta FTP. Si les deux derniers efforts sont tombés nettement sous la plage, garde le bas de la fourchette la prochaine fois, ou reviens à 6 efforts.",{"type":26,"children":95},[96],{"type":29,"tag":30,"props":97,"children":98},{},[99],{"type":34,"value":100},"Dur mais régulier, sans le côté explosif des efforts plus courts. Les quatre premiers passent bien, le cinquième marque le milieu, les deux derniers demandent de la concentration. C'est une séance de patience : huit fois la même chose, sans relâcher. Repère : 8 sur 10.",[102,111,120,129],{"title":103,"body":104},"La confondre avec le 4 × 8 de Seiler",{"type":26,"children":105},[106],{"type":29,"tag":30,"props":107,"children":108},{},[109],{"type":34,"value":110},"Même total de 32 minutes juste au-dessus du seuil, même récup de 2 minutes. Mais Stepto découpe en 8 efforts de 4 minutes, Seiler en 4 de 8 minutes. Les efforts courts du 8 × 4 se tiennent souvent un peu plus haut ; ceux du 4 × 8 demandent de durer.",{"title":112,"body":113},"Partir trop fort",{"type":26,"children":114},[115],{"type":29,"tag":30,"props":116,"children":117},{},[118],{"type":34,"value":119},"Quatre minutes, ça paraît court, et les premiers efforts invitent à monter au-dessus de 110 %. Le prix tombe vers le cinquième. Commence à 103 %, et monte seulement si le quatrième est encore facile.",{"title":121,"body":122},"Rouler en position relâchée",{"type":26,"children":123},[124],{"type":29,"tag":30,"props":125,"children":126},{},[127],{"type":34,"value":128},"Si tu prépares un contre-la-montre, faire la séance assis droit sur les cocottes prépare mal la course. La position aéro coûte quelques watts : mieux vaut l'apprendre ici que le jour J.",{"title":130,"body":131},"Empiler les séances",{"type":26,"children":132},[133],{"type":29,"tag":30,"props":134,"children":135},{},[136],{"type":34,"value":137},"Le protocole testé, c'est deux séances par semaine sur trois semaines, pas plus. Le refaire tous les deux jours n'ajoute que de la fatigue.",{"prerequisites":139,"avoid_if":142},[140,141],"Une FTP mesurée récemment.","Une base d'endurance solide et quelques séances d'intervalles déjà faites.",[143,144,145],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Tu débutes l'entraînement par intervalles : commence par des formats plus courts.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[147,156,165,174],{"question":148,"answer":149},"À quelle puissance faire le Stepto 8x4 ?",{"type":26,"children":150},[151],{"type":29,"tag":30,"props":152,"children":153},{},[154],{"type":34,"value":155},"À 103–110 % de ta FTP : 206 à 220 W pour une FTP de 200 W, 258 à 275 W pour 250 W, 309 à 330 W pour 300 W. L'étude exprimait la cible en pourcentage de la puissance aérobie maximale ; sa conversion en % de FTP est une approximation. Garde le bas de la plage tant que tu ne tiens pas les huit efforts.",{"question":157,"answer":158},"Quelle différence entre Stepto 8x4 et Seiler 4x8 ?",{"type":26,"children":159},[160],{"type":29,"tag":30,"props":161,"children":162},{},[163],{"type":34,"value":164},"Le même total, découpé autrement : 8 efforts de 4 minutes pour Stepto, 4 efforts de 8 minutes pour Seiler, avec 2 minutes de récup dans les deux cas. Le 8 × 4 vient d'une étude sur le contre-la-montre de 40 km ; le 4 × 8, d'une étude sur la VO₂max et le seuil. Les deux se valent comme séances de base.",{"question":166,"answer":167},"Le 8x4 améliore-t-il vraiment le contre-la-montre ?",{"type":26,"children":168},[169],{"type":29,"tag":30,"props":170,"children":171},{},[172],{"type":34,"value":173},"Dans l'étude de Stepto, oui : avec un autre format, il a donné les plus gros gains sur 40 km après seulement trois semaines. Mais l'échantillon était petit et l'intervention courte. C'est une bonne raison de l'essayer avant un objectif chronométré, pas une promesse de résultat.",{"question":175,"answer":176},"Peut-on faire le 8x4 en position contre-la-montre ?",{"type":26,"children":177},[178],{"type":29,"tag":30,"props":179,"children":180},{},[181],{"type":34,"value":182},"Oui, et c'est même conseillé si tu prépares un chrono : la position aéro limite un peu la puissance, et t'y habituer à cette intensité fait partie de la préparation. Sur home trainer, surélève la roue avant si besoin pour retrouver ta position, et garde un ventilateur face à toi.",{"level":184,"text":185},"good",{"type":26,"children":186},[187],{"type":29,"tag":30,"props":188,"children":189},{},[190],{"type":34,"value":191},"Stepto et al. (Med Sci Sports Exerc 1999) : 20 cyclistes entraînés répartis en 5 formats, de 12 × 30 s à 4 × 8 min, 6 séances en 3 semaines. Les plus forts gains au contre-la-montre de 40 km, environ +2,8 %, ont été obtenus avec ce format et avec 12 × 30 s à 175 % de la puissance aérobie maximale. L'étude prescrit 85 % de la puissance aérobie maximale mesurée lors d'un test progressif ; en considérant que celle-ci vaut environ 120 à 130 % de la FTP, on arrive à 103–110 % de la FTP, une approximation Wattson. La durée de la récup n'apparaît pas dans le résumé consulté : les 2 minutes, l'échauffement et le retour au calme sont des choix Wattson. Une étude antérieure du même groupe (Lindsay et al., 1996) utilisait 6 à 8 × 5 min à 80 % de la puissance aérobie maximale. Petit échantillon, intervention courte. Bilan : bonne preuve sur le 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