[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-variable-intensity-vo2max":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":198,"blocks":384,"related":416},"cycling-variable-intensity-vo2max","cycling","vo2max","advanced","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"VO2max à puissance variable : 4 × 6 min","VO2max à puissance variable : 4 × 6 min où 3 accélérations de 30 s à 125–130 % de ta FTP coupent des phases à 102–106 %, 3 min de récup. 58 min au total.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Bossi A. H. et al., Int J Sports Physiol Perform 2020",null,{"h1":22,"summary":23,"purpose":34,"execution":78,"feel":100,"mistakes":107,"not_for":144,"faq":152,"evidence":189},"Intervalles VO₂max à puissance variable à vélo (4 × 6 min)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","VO₂max à puissance variable : 4 efforts de 6 minutes, chacun fait de 3 accélérations de 30 secondes à 125–130 % de ta FTP séparées par 1 min 30 à 102–106 %, et 3 minutes de récup entre les efforts. 58 minutes de séance, pour cyclistes avancés.",{"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},"Sur un intervalle à puissance constante, ta respiration et ta consommation d'oxygène finissent par se stabiliser, parfois un peu sous leur maximum. Une accélération de 30 secondes au milieu de l'effort les relance vers le haut, et les phases à 102–106 % qui suivent sont assez dures pour qu'elles ne redescendent pas. Résultat attendu : plus de temps près de ta VO₂max dans chaque effort, pour une puissance moyenne et un ressenti proches d'un intervalle classique.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"C'est ce qu'a mesuré une étude de 2020 chez des cyclistes très entraînés, sur une seule séance. Le principe est solide, mais ce format précis, 4 × 6 minutes avec trois accélérations, est une traduction Wattson : la structure exacte de l'étude n'a pas été vérifiée.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les cyclistes avancés qui connaissent bien les intervalles de VO₂max, comme le ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-vo2max-5min-intervals",[59],{"type":32,"value":60},"4 × 5 min",{"type":32,"value":62},", et veulent varier la forme sans changer l'objectif. C'est aussi une bonne séance pour ceux qui courent en peloton : les relances au-dessus d'un effort déjà dur ressemblent aux attaques d'une course.",{"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 au plus, et celle-ci en compte une. Garde un jour facile avant et après, et évite la veille d'une course ou d'une sortie longue. Pour l'installer, commence par 3 efforts, puis 4 ; les plus solides passent à 5. Alterne-la d'un bloc à l'autre avec un 4 × 5 classique ou un ",{"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",{"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. Ajoute si tu veux deux accélérations courtes à la fin pour préparer les jambes aux relances.",{"type":24,"children":87},[88],{"type":27,"tag":28,"props":89,"children":90},{},[91],{"type":32,"value":92},"4 efforts de 6 minutes. Chaque effort enchaîne 3 fois 30 secondes à 125–130 % de ta FTP, puis 1 min 30 à 102–106 %, sans pause. Pour une FTP de 250 W : 313 à 325 W sur les accélérations, 255 à 265 W entre elles. Entre les efforts, 3 minutes faciles à 50–60 %. Relance assis ou debout, comme tu préfères, mais sans sprinter. Sur home trainer, le mode résistance ou pente suit mieux les changements rapides que le mode ERG, qui met quelques secondes à réagir.",{"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. Les jambes piquent souvent plus qu'après un intervalle constant : laisse-les tourner sans forcer.",{"type":24,"children":101},[102],{"type":27,"tag":28,"props":103,"children":104},{},[105],{"type":32,"value":106},"Les accélérations sont dures, et les phases à 102–106 % ne permettent pas de récupérer : tu es déjà au-dessus de ton seuil quand la relance suivante arrive. La troisième accélération de chaque effort est la plus longue de toutes, alors qu'elle dure aussi 30 secondes. Repère : 9 sur 10 en fin d'effort.",[108,117,126,135],{"title":109,"body":110},"Récupérer entre les accélérations",{"type":24,"children":111},[112],{"type":27,"tag":28,"props":113,"children":114},{},[115],{"type":32,"value":116},"Laisser la puissance tomber vers ta FTP ou en dessous après chaque relance transforme l'effort en série de sprints. Les phases à 102–106 % sont le cœur de la séance : elles gardent ta respiration en haut.",{"title":118,"body":119},"Sprinter les accélérations",{"type":24,"children":120},[121],{"type":27,"tag":28,"props":122,"children":123},{},[124],{"type":32,"value":125},"125–130 %, ce n'est pas un sprint. Partir à fond sur les 30 secondes rend les phases intermédiaires impossibles et fait exploser l'effort avant la sixième minute.",{"title":127,"body":128},"Utiliser le mode ERG sans l'anticiper",{"type":24,"children":129},[130],{"type":27,"tag":28,"props":131,"children":132},{},[133],{"type":32,"value":134},"En ERG, la résistance met quelques secondes à suivre : l'accélération commence en retard et finit après l'heure. Passe en mode résistance ou pente, ou relance un peu avant le changement affiché.",{"title":136,"body":137},"La confondre avec des over-unders",{"type":24,"children":138},[139],{"type":27,"tag":28,"props":140,"children":141},{},[142],{"type":32,"value":143},"Les over-unders oscillent autour de ton seuil pendant 12 minutes. Ici, tout se passe au-dessus : la phase basse est déjà à 102–106 %, et les relances montent bien plus haut. Ce n'est pas la même filière.",{"prerequisites":145,"avoid_if":148},[146,147],"Une FTP mesurée récemment.","Plusieurs semaines d'intervalles de VO₂max à puissance constante.",[149,150,151],"Tu es fatigué, ou une course ou une sortie longue est prévue le lendemain.","Tu n'as qu'une route avec circulation ou carrefours : les relances doivent tomber à l'heure, pas au feu vert.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[153,162,171,180],{"question":154,"answer":155},"À quelle puissance faire des intervalles VO2max à puissance variable ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160],{"type":32,"value":161},"Les accélérations à 125–130 % de ta FTP, les phases intermédiaires à 102–106 %. Pour une FTP de 200 W : 250 à 260 W, puis 204 à 212 W. Pour 250 W : 313 à 325 W, puis 255 à 265 W. Pour 300 W : 375 à 390 W, puis 306 à 318 W. Ne descends pas sous ta FTP entre les relances.",{"question":163,"answer":164},"Puissance variable ou constante : qu'est-ce qui change ?",{"type":24,"children":165},[166],{"type":27,"tag":28,"props":167,"children":168},{},[169],{"type":32,"value":170},"Le temps passé près de ta VO₂max dans chaque effort. À puissance constante, ta respiration plafonne puis se stabilise ; des relances régulières la poussent à nouveau vers le haut. Mesuré chez des cyclistes très entraînés, cela a donné plus de temps près du maximum pour un ressenti comparable. Sur plusieurs semaines, l'avantage n'a pas encore été vérifié.",{"question":172,"answer":173},"Départ rapide ou puissance variable : lequel choisir ?",{"type":24,"children":174},[175],{"type":27,"tag":28,"props":176,"children":177},{},[178],{"type":32,"value":179},"Le départ rapide met toute l'intensité au début, puis te laisse tenir une puissance stable : plus facile à doser. La puissance variable répartit trois relances dans l'effort : plus proche d'une course en peloton, plus exigeante pour la tête. Les deux visent la même chose ; alterne-les si tu aimes varier.",{"question":181,"answer":182},"Quel mode de home trainer pour cette séance ?",{"type":24,"children":183},[184],{"type":27,"tag":28,"props":185,"children":186},{},[187],{"type":32,"value":188},"Le mode résistance ou pente, avec les vitesses, suit mieux les changements de 30 secondes. Le mode ERG fonctionne, mais il met quelques secondes à ajuster la résistance, ce qui décale chaque accélération. Si tu restes en ERG, commence à relancer juste avant le changement affiché.",{"level":190,"text":191},"limited",{"type":24,"children":192},[193],{"type":27,"tag":28,"props":194,"children":195},{},[196],{"type":32,"value":197},"Bossi et al. (Int J Sports Physiol Perform 2020) : chez 14 cyclistes très entraînés, des efforts à puissance variable ont donné plus de temps au-dessus de 90 % de la VO₂max (410 s contre 286 s) que des efforts à puissance constante de même moyenne, sans différence de ressenti. Une autre étude de l'équipe de Rønnestad a obtenu un résultat comparable. Ce sont des mesures sur une seule séance. La structure exacte utilisée dans l'étude n'a pas été vérifiée : ce format en respecte le principe, des variations de puissance dans l'effort pour une moyenne d'environ 110 % de la FTP, mais ses durées et ses intensités, l'échauffement et le retour au calme sont des choix Wattson. Bilan : bonne preuve sur le principe, faible sur ce format 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